MWC

Resources

tools and resources
for a better life

To raise your understanding of what is going on for you right now including your stengths and areas for improvement. Also getting clear about what you want to achieve with the coaching process.

Mark works with a variety of types of meditation so he can find the technique that works best for each individual. These techniques help calm the nervous system and bring on the relaxation response.

various types so everyone can find one that works for them
Body scan, guided visualisations, breath awareness, mindfulness.

Stretching and simple body movement practices
Learning how to move and hold your body to help you manage your state.

Emotional Freedom Techniques EFT (Energy Psychology)
This is a powerful therapeutic technique which uses acupressure (tapping on yourself with your fingers a specific points) to relax and calm our whole nervous system. It is also a very effective way to change unhelpful belief’s.  

Understanding what your values are and how you can align yourself AND YOUR ACTIONS with them is a big part of feeling good in the world.

Simple and powerful ways of thinking that to help us understand that it is our interpretation of what happens that leads us to feel how we do. Then learning how we can change our interpretations so we feel better and more impowered.

Beliefs will either support or hinder our progress through life. When we can identify and optimize our beliefs so they help us thrive we have a great tool for success in life.

8 Tips To Handle Exam Stress + Perform At Your Best

It’s quite normal to feel a certain amount of stress before exams.

A little stress can be helpful. It can give us the necessary motivation to get things done.

Unfortunately, our stress when it gets out of hand it I can really affect your ability to perform at your best.

Here are a few effective tips to help you give your best in any exam.

TIP 1

Plan your study time.

Draw out a timetable of allocated time slots to spend on each subject and stick to it!

It may sound obvious to say this but often we can feel stressed if we have not put in the work to prepare well enough for our exams. The best way to manage this is to create a plan of the study time you will do leading up to your exams.

If you struggle to do this yourself ask someone to help you create the plan.

TIP 2

See things from the big perspective.

These exams are just one step in a long process that will take you where you want to go. Yes they are important but they are not life and death. Your job is to do the best you can. That is all you can ask of yourself.

Tip 3

Create a clear exam process that you can follow.

Use a check list to guide you into doing the right things in your exam.

Sometimes stress can make us do the wrong things. If we have defined a simple process to use it can help keep us on the right track during the exam. Here is a link to some tips to sitting exams

exam-success-guide – 10 steps

TIP 4

Arrive as relaxed as possible

Prepare to arrive at the exam as relaxed as possible.

Eat a good breakfast and sleep well the night before.

Meditate before your exam. Just taking 5 minutes to quieten your mind is a great way to prepare for any exam.

The simplest meditation that most people can do is a guided breath meditation.

Here is a link to one I have created for you on my website resources page.

Guided meditation audio

TIP 5

Breath for success

If needed use your breath to help you relax. Knowing some simple breathing techniques can really help you relax in moments of stress. Breathing in for a count of 4, holding for a count of 2 and breathing out for a count of 5 is a very effective way to calm your mind and body.

Here is a link to one I have created for you on my website resources page.

Guided breathing audio

TIP 6

Make sure you are sleeping, eating and exercising well.

Al these core activities have a big impact on whether you can handle stress or not. They also improve our performance when managed well.

Take the time to optimise these 3 big factors before and during your exams.

TIP 7

Take regular breaks… and naps! 

You deserve it…. Our brains don’t work well when we’re tired, and revising can be exhausting. Make sure you take a break every hour for 10 minutes, have a snack or something but don’t get distracted, be disciplined!

TIP 8

Don’t Put yourself under too much pressure

If you have left it to the last minute, don’t start panicking now. Have a look over the key points, eat a good meal and go to bed early. We perform better when we’re well rested.

Stay up to date and learn more about Mark Walker Coaching

Connect with Mark