Mindfulness tips for during exam time

As a student, exam time can be incredibly stressful. With the pressure to perform well and the fear of failure, it’s no surprise that many students struggle to manage their stress levels during this time. However, by incorporating mindfulness into your exam preparation routine, you can reduce your stress and perform better on your exams.


What is Mindfulness?


Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. It involves focusing on your breathing, bodily sensations, and surroundings, and being aware of your thoughts and emotions without getting caught up in them.


How Mindfulness Helps Reduce Exam Stress


When we’re stressed, our body goes into fight or flight mode, which can make it difficult to think clearly and perform well. By practicing mindfulness, you can activate your body’s relaxation response, which can help you feel more calm and focused.

Mindfulness can also help you develop a greater sense of self-awareness and self-compassion. By being more aware of your thoughts and feelings, you can identify when you’re experiencing stress and take steps to manage it. By practicing self-compassion, you can be kind to yourself and reduce negative self-talk, which can exacerbate stress.


Methods for Practicing Mindfulness During Exam Time

Mindful Breathing

Take a few minutes to focus on your breathing. Close your eyes and take a deep breath in through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Repeat this process for a few minutes, focusing only on your breath.

Body Scan

Lie down or sit comfortably and focus on each part of your body, starting from your toes and moving up to your head. Notice any sensations or tensions in each part of your body and try to release any tension as you go.

Mindful Eating

During exam time, it’s important to nourish your body with healthy foods. Practice mindfulness while eating by paying attention to the taste, texture, and smell of your food. Chew slowly and savour each bite.

Mindful Walking

Take a break from studying and go for a walk. Focus on each step you take, noticing the feeling of your feet on the ground and the movement of your legs. Notice the sights, sounds, and smells around you as you walk.

Mindful Visualisation

Take a few minutes to visualize yourself succeeding on your exam. Picture yourself calmly and confidently answering each question.

Visualise the feeling of relief and accomplishment you’ll feel when the exam is over.


Incorporating mindfulness into your exam preparation routine can help reduce your stress levels and improve your performance. By practicing mindful breathing, body scanning, eating, walking, and visualisation, you can develop a greater sense of self-awareness and self-compassion, and be better prepared to tackle any exam that comes your way.

Coping with an Adult ADHD Diagnosis

13 October 2024
Understanding Your Diagnosis Receiving an ADHD diagnosis as an adult can be a mix of relief and uncertainty. It might finally explain the challenges you've faced, but it also raises new questions. Here’s how to cope with this significant life event: 1. Educate Yourself Research ADHD: Learn about the symptoms, causes, and treatment options. This knowledge can empower you to manage your condition effectively. Join Support Groups: Connect with others who understand what you're going through. Sharing experiences can be incredibly helpful. 2. Accept and Embrace Your Diagnosis Avoid Self-Blame: ADHD is a neurodevelopmental disorder, not a personal failing. Celebrate Your Strengths: Focus on your unique talents and abilities, which can often be enhanced with the right strategies. 3. Develop Coping Mechanisms Mindfulness and Meditation: These practices can help manage stress and improve focus. Exercise: Regular physical activity can boost mood, energy, and cognitive function. Healthy Lifestyle: Prioritize a balanced diet, sufficient sleep, and stress management techniques. 4. Build a Support Network Lean on Loved Ones: Share your feelings with trusted friends and family. Seek Professional Help: A therapist can provide guidance, coping strategies, and support. 5. Explore Treatment Options Medication: Discuss medication options with your doctor. It can be a valuable tool for managing symptoms. Therapy: Cognitive-behavioral therapy (CBT) can help develop effective coping skills and strategies. Lifestyle Adjustments: Explore accommodations and strategies to help you succeed at work, school, and home. 6. Give Yourself Time Be Patient: Adjusting to a new diagnosis takes time. Be kind to yourself as you learn to navigate your experiences. Celebrate Progress: Acknowledge your achievements, no matter how small. Remember, you're not alone. Many adults with ADHD lead fulfilling lives. With the right support and strategies, you can thrive and overcome challenges. Why not schedule a consultation with JHD Counselling to see how we may be able to steer you in the right direction

Coming Out: Coping with Family and Friend Fallout

11 October 2024
National Coming Out Day is a time for LGBTQ+ individuals to celebrate their identities and live authentically. However, coming out can also be a challenging experience, especially when faced with negative reactions from family and friends. If you're experiencing fallout from coming out, know that you're not alone. Many LGBTQ+ individuals face similar challenges. Here are some tips to help you cope: 1. Prioritise Your Mental Health Seek support: Reach out to friends, family members, or a therapist who is supportive of your identity. Practice self-care: Engage in activities that help you relax and de-stress, such as meditation, exercise, or spending time in nature. Join a support group: Connecting with others who have gone through similar experiences can provide valuable support and understanding. 2. Set Boundaries Communicate your needs: Clearly express your boundaries to those who are struggling to accept your identity. Limit contact: If necessary, limit your contact with individuals who are causing you significant distress. 3. Build a Support Network Connect with the LGBTQ+ community: Join local LGBTQ+ organizations or online communities to find support and a sense of belonging. Reach out to friends and family who are supportive: Spend time with people who accept and love you for who you are. 4. Focus on Your Well-being Remember your worth: Your identity is valid and valuable, regardless of others' opinions. Celebrate your journey: Acknowledge the courage it takes to come out and celebrate your progress. At JHD/CHD, our founder, Carol, is a proud member of the LGBTQ+ community. We understand firsthand the challenges that can arise when coming out. Our team of experienced counselors is dedicated to providing compassionate and supportive care to individuals who are navigating their identities. If you're struggling to cope with fallout from coming out, please don't hesitate to reach out to us. We're here to help you through this potentially difficult time.

Celebrating Black History Month

10 October 2024
Celebrating Black History Month! We're honouring pioneering people of colour in the counselling & therapy sector. Join us as we spotlight their incredible contributions and legacies that continue to inspire!  There have been numerous pioneering people of colour in the counseling and therapy sector. Their contributions have been invaluable in shaping the field and ensuring that culturally competent care is accessible to all. Here are a few notable figures: Mamie Phipps Clark and Kenneth Bancroft Clark: This husband-and-wife duo conducted groundbreaking research on the psychological effects of segregation on Black children. Their famous "doll study" played a pivotal role in the landmark Supreme Court case Brown v. Board of Education. Joseph L. White: A prominent figure in Black psychology, White founded the Association of Black Psychologists (ABPsi) in 1968. His work emphasised the importance of culturally relevant approaches to therapy. Linda James Myers: A pioneer in the field of multicultural counseling, Myers developed the Myers-Briggs Type Indicator (MBTI) for people of colour. Her work helped to address the lack of culturally appropriate assessment tools. Carl Rogers: While not a person of colour himself, Rogers' client-centered therapy approach has been influential in the development of multicultural counselling. His emphasis on empathy, unconditional positive regard, and genuineness has been adopted by many therapists working with diverse populations. These are just a few examples of the many pioneering people of color who have made significant contributions to the counseling and therapy sector. Their work has helped to dismantle systemic barriers and ensure that mental health services are accessible and culturally relevant for all.
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