Exams-What You Can Do

Learning how to recognise when you're under stress is one of the first steps towards dealing with it. If you think you might be experiencing stress ask yourself the following questions:

• Are you angry and impatient with people close to you?
• Do you feel close to tears over small events?
• Are you behaving differently from usual?
• Do you feel isolated from people around you?
• Is your self-esteem at rock bottom?

Do you have any of these physical symptoms?

• Lack of sleep
• Loss of appetite or irregular eating
• Panic attacks and difficulty breathing
• Tight, knotty feelings in your stomach
• Low energy and lack of concentration
• Loss of interest in things around you

'Karen' explains how stressed she felt while waiting for her exam results:

"I wasn't speaking to my parents, I had all these powerful emotions inside of me that I couldn't bring myself to talk to my friends about. I felt like I was being destroyed by what was going on inside of me.

I was just at the end of my line. I didn't know where to go, what to do, I thought I'd gone insane, I just wanted some peace. The only way I thought I could get it was by topping myself. I was totally messed up, out of control. If I hadn't rung Samaritans and got help I think I might have done the most stupid thing that anyone could ever do."

So, what can you do about it?

• Talk to someone you trust, whether that is a friend, teacher or relative
• Eat healthy food regularly
• Get exercise - walking, running, dancing, sport
• Get a reasonable amount of sleep.

Why does talking help?

Talking openly about how you really feel can be like opening a door. Talking puts you back in control and reveals the choices you have. Many people feel pressured into hiding their feelings out of embarrassment or concern not to burden family or friends. But hiding under a calm exterior only saves the problem for later and stress can build up until it becomes unbearable. Don't leave it that long. Remember your emotional health is your responsibility and Samaritans is there to help whatever time of the day or night.

'Gary' describes how talking to a Samaritans volunteer helped him:

"I'd like to say how great Samaritans are. I recently phoned them and the bloke I talked to was really calm and friendly.

He gave me the time that I needed to say difficult things and he called me back so that the call wouldn't appear on the itemised phone bill. No-one there could magically make my life better and totally happy, but talking really did help.

People reading this who are depressed might not believe that; I know because I was the same. But I'd like to say give it a try - it can't make things worse can it? I also know that there will always be someone at the end of the phone."

You can call a Samaritan 24 hours a day on 08457 90 90 90 (UK) or 1850 60 90 90 (Republic of Ireland) to talk through stress, depression or anxiety, in total confidence. You can also e-mail Samaritans on jo@samaritans.org. If you know someone in distress, encouraging them to phone or e-mail Samaritans will help them take their first step. Good luck.