The VCE way: sleep, practise, prepare

As year 12 students prepare for their VCE exams, experts are recommending some simple strategies to alleviate stress and set them up for success.

The Victorian Curriculum and Assessment Authority says it’s important for students to be resilient, stay engaged and take care of themselves physically, emotionally and mentally.

Develop healthy habits

Australian Psychological Society president Tamara Cavenett says it’s important to make time for downtime with friends and family and to develop healthy habits to keep things in perspective.

‘‘Getting regular sleep is critical, so make sure you’re managing your phone use at night,’’ she says.

‘‘Eat healthy and don’t overstudy, you want to make sure you have some time for exercise and your social life.

‘‘Parents should also try to make the home as stable as possible during this period and temporarily relieve some responsibilities from their child, like chores, so they have more capacity to focus on their exams if possible.’’

Go for walks, stay hydrated and eat nutritious food so you aren’t dealing with sugar highs and lows. It’s about pacing yourself and making a consistent effort.

Set up a routine

Albert Park College teacher Rachael Gore recommends using the final holiday period wisely.

She advises students to get up early, take the evening off, take breaks and maintain good sleep hygiene. Don’t get used to sleeping in over the holidays and end up groggy on exam day.

‘‘We know our memories are consolidated when we sleep. You want to make sure your body clock doesn’t get out of sync with early exams,’’ she says.

Set up a realistic timetable, with small study goals broken down into tiny tasks. Cavenett says ‘‘the smaller the better’’.

Master one section at a time.You could try mirroring your normal class schedule and give equal amount of time to all your subjects.

Do practice exams to set yourself up for ‘game day’ The more students can familiarise themselves with exams, the less daunting they are. Some are available on the VCAA website.

For written exams: Try simulating exams at home using questions from past test papers. Set a timer, turn your phone off and don’t listen to music. Or try open-book and figure out what areas you need to focus on.

For performance-based exams: Perform in front of friends or classmates. Reflect on your performance and show a teacher or classmate your work afterwards. ‘‘The best learning happens when you study your responses in great detail, study the exam responses that are expected,’’ Gore says.

Speak to individual teachers as they know your strengths and challenges and can give you specific advice on what you need to work on. Read assessors reports, 2021 All-Round VCE High Achiever Olivia Voulgaris says, to think about what assessors are looking for in the answers.

A bit of stress can help

It is normal to be stressed during exams and Gore says a certain level of anxiety can get you peak performance; too little and you might not be as alert as you need to be.

‘‘If you feel apathetic, try doing some star jumps. Have breakfast and make sure you are physiologically good for the exam,’’ she says. But too much can be overwhelming.

‘‘Harnessing your emotions, positive self-talk and knowing that you’ve done all you can do ... that’s all anyone can ask of you.’’

If you are really stressed, having trouble sleeping, becoming isolated or disengaged, or having intrusive thoughts, it is worth seeing your GP.

Where to get support

Students can access youth mental health professionals through online counselling headspace or call Beyond Blue, Kids Helpline or Lifeline.

And remember, while VCE exams are important, there are always options and ways to get where you want to go, regardless of what happens.