page contents

How can journaling help with exam stress?

Journaling for exam stress blog

Sitting an exam is incredibly stressful for most people.

Our fight, flight or freeze response can kick in just at the mention of exams and it doesn’t seem to matter how capable we are they send a wave of sickness and fear through us. 

This week is SATs week here in the UK (exams for 7 and 11 year olds) then we are straight into GCSE and A level season. As a teacher I have been on both sides of this horror, believe me it can be just as nerve wracking for the teachers as it is for the students.

How can journaling help? Surely that’s just more writing and there’s enough of that during your exams!

Well, yes, it is writing but it is a very different type of writing. It isn’t essays and long questions, it is free and it allows us to process how we are feeling. We may even solve problems during journaling.

When we journal we actually relax the part of our brain that we need to engage during exams and other forms of writing. We don’t worry about grammar, sentence structure or even spelling, we just allow the words to spill out onto the page. 

By sitting down and allowing the words to just flow onto the page we allow our unconscious brain to process things that our conscious mind can’t. It reduces the tendency towards negative thoughts, which is perhaps the biggest issue during exams, you convince yourself that it isn’t going to go well and it becomes a self fulfilling prophecy. When you acknowledge your worries and write them down, your brain is able to move on from that fear. In the same way, when we write down our shopping list we are able to stop repeating what we need over and over. 

Want to improve your results? Journal!

When we write about our anxieties and worries, they are automatically eased, in the same way our troubles seem less when we talk to someone. There is so much evidence now though journaling improves mental health, and even physical health (both of which we need to be successful in exams).

Researchers at the University of Chicago found that students who journalled for just ten minutes before an exam, about what was worrying them, improved their results by a whole grade. This is poweful stuff.

 

change

Imagine the different it could make if you allowed yourself ten minutes every day to journal about how you are feeling about your exams. 

Journaling can also help you to stay organised during your exams. You can use your journal to write down things you need to remember to take with you, topics you need to revise and much more. It really is an invaluable tool for all students.

Are you going to take up the journal challenge this exam season? Why would you not want to improve your grades and feel more calm? Just ten minutes a day, you definitely spend more time than that scrolling social media.

Let me know if you do give journaling a go and how it made you feel. 

 

Here are some prompts to get you started:

The thing that worries me about this exam is…

What I am really good at is…

I’m most worried that…

When my exams are over I will…

 

 

Why do you read?

Read

There are so many reasons to read.

We read the instructions on a food packet, the subtitles on a foreign language film, our friends’ social media posts, blogs, newspaper articles, books, magazines… the list is almost endless. 

From the moment we wake up we start reading. 

We read for such a wide range of purposes. Reading helps us to find out how to do things, like the instructions on food packets or an instruction manual. It might educate us about something, in the case of a blog post or newspaper article. We are able to learn about other people through their social media posts or a letter in the post – remember those? We are able to get information from someone we haven’t seen, when we get a note in our child’s school bag from their teacher. There are so many reasons to read.

 

When it comes to books though there are two main reasons most people read a book:

  • to learn something 
  • to experience things you may not be able to otherwise

Did you know there are many other benefits to reading though?

Reading can:

  • improve your vocabulary
  • reduce stress
  • improve brain function
  • help prevents dementia and alzheimers
  • improve your ability to focus
  • improve your general knowledge
  • encourage empathy
  • make you feel more positive
  • help you sleep better
  • improve memory
  • increase your problem solving ability
  • make you a better writer
  • expand your imagination
  • help you escape the stresses of every day life

Of course many of these benefits are associated with reading books, reading a blog on your phone, for example, probably won’t help you sleep. Reading the instructions on a food packets tends to make me think my memory is going rather than improving, if the number of times I have to fish one out of the bin to double check what I have just read is anything to go by!

The question of memory is an interesting one. I’m sure I’m not the only one who can read a book, really enjoy it, but not be able to remember very much about it at all within a matter of months, weeks sometimes!

reading

Does it matter if you can’t remember what your read?

I think the problem is that I have read a lot of books over the years. In the same way I can’t always remember what a film is about, even though I know I’ve seen it. I can’t always remember what happens in a book either. Like most people my memory has sections. I prioritise what I remember. I will remember parents evenings, medical appointments but not often what channel my favourite tv programme is on. I think this is fairly normal. After all, there is a lot to remember in an average day. 

Relax and unwind

Reading definitely helps me sleep…

I do know that reading before bed helps me to sleep though. It also helps me feel much more calm. If I don’t read for a few days I can feel it in my body.

As a parent and ex-teacher, I have also seen first hand, many times, that avid readers have better vocabulary, wider imaginations, write better and spell more accurately. Encouraging children to read is one of the greatest gifts you can give them.

 

Why do you read?

Just stop and think about all the things you have read in the last few days and why you were reading them. I’m sure there will be many reasons you have used reading, including reading this now! Now imagine how different your life would be if you were unable to read or had never been taught to read. This is the reality for many adults in the world. According to the Literacy Trust 16% of adults have poor literacy levels in the UK. According to UNESCO, globally 773 million adults are illiterate globally. That’s a lot of people who are unable to access all the benefits we have already discussed. Take a moment to appreciate your ability to read, whatever reasons you choose to read. Appreciate the person who taught you to read and gave you a passion for words. Reading is a wonderful gift, whether you can remember what happened in that book you read last year, or not. 

Find out more about the benefits of reading:

Benefits of Reading Books

The Power of Story

Your Journal; best friend and therapist

journal

Your journal can serve so many purposes. Do you know how to get the best from your journal time though?

There is much talk about journaling these days. There is no doubt that getting my first journal was a life changing moment for me, but what is all the fuss about? Surely it’s just a fancy name for a notebook or diary.

Well, firstly keeping a journal isn’t the same as keeping a diary. A diary is somewhere to record what you have been doing and a journal is so much more than that.

If you haven’t tried journaling, or you have tried it but not really managed to get into it, you might be wondering what the big deal is, but let me tell you, the possibilities are endless and the benefits, numerous.

What are the benefits of journaling?

Journaling has many benefits, both physical and mental. When you journal you access parts of your brain that most people don’t tap into when they are writing. You are able to discover things about yourself that you haven’t been consciously aware of before. You can work through issues, or problems, in a safe space, without judgment.

It is also proven that journaling boosts your immune system and helps you heal quicker from physical injuries. Mind blowing isn’t it? Just by writing for a few minutes every day you could be physically healthier.

Your best friend

When you take the time to sit and write in your journal you can really work through how you feel about a situation or plan without any judgment. It is like sitting chatting to your best friend. You may find that what you write isn’t always what you expected. You might see ideas appear on the page that you hadn’t considered and completely change your mind about something as you debate with yourself the benefits or pitfalls of a situation.

journaling

You might think that as it is only you writing and working through a challenge, that you will always write whatever you want to believe. When you are true to yourself though and practise journaling regularly, you will begin to see other options appearing on the page that you hadn’t previously considered. When we journal we can access our unconscious thoughts as well as our conscious mind. 

The important thing is not to filter what you are writing. Write freely and without worrying about spelling, grammar or content. Just keep writing. If you run out of things to say keep writing something until you think of something else to say. 

therapist

The cheapest therapy you will ever experience…

When you visit a therapist or counsellor, much of the time will be spent with you talking and them listening. This is exactly what you can do in your journal. 

I’m not suggesting that solo journaling is a replacement for therapy, there is still a need for a good therapist at times, but for minor issues a journal is a good starting point. You may even work through a situation enough to get some resolution. Even for bigger issues which do require professional help journaling can be a good starting point for the healing process.

 

When you journal you are able to be more objective about a situation because you feel slightly detached from what you are writing about. It often feels as though you are writing a story about someone else. Provided you feel safe in the knowledge that no-one is going to read what you write without your permission, you can write freely and get any frustration and anger out in the open. You are able to go through all the possibilities in a safe, theoretical way. Often just the process of writing something down allows us to understand it better.

So the next time you feel as though you need to talk something through but you don’t know who to trust. Or perhaps you have a problem that you can’t find a satisfactory solution to, pick up a pen and paper and write it out until it clicks into place or at least starts to. You might be surprised by what you discover when you start to journal regularly. It has been a life changing habit for me. I journal almsot every day. It has helped me with personal challenges, health issues, and business decisions over the years. Give it a go, what have you got to lose?

writing

If you feel that you would like support or guidance with your journal practice, why not join A little word told me…? This wonderfully supportive group is a great place to experiment with journaling and I am on hand to answer any questions and support you as well as providing prompts every week and giving you a dose of inspiration to help you keep writing. Wherever you are in the world you can benefit from this nurturing journaling membership. I would love you to join us.

Gentleman Jack: The Power of Journaling

Anne Lister, Gentleman Jack

Gentleman Jack has captured our hearts

The story of Anne Lister, played by Suranne Jones, has given us a whole new insight into life in the early 19th Century. Born the same year George III came to the throne, Anne Lister was a dynamic and strong woman in a time when women were expected to be subserviant. She inherited land and ran her business, and her life, in a manner that did not sit well with a lot of people. In addition to her very masculine way of going about her business, she was also openly gay, which in those times was shocking. 

Although lesbianism has never, to my knowledge, been illegal in the UK, it was assumed that women who lived together and even shared a bed, were “just friends” and keeping each other company. 

Anne Lister was not shy in her relationships, and made it quite clear to anyone around her that this was not the case. 

Gentleman Jack’s diaries

During her life, Lister kept a journal where she detailed everything from business transactions to how she seduced women. When these diaries were discovered in the attic of Shibden Hall by the last inhabitant of the Hall, John Lister (a descendant of Anne Lister’s paternal grandfather). He set about deciphering them with a friend and local school teacher. 

Upon discovering the contents of the diaries Lister was advised to burn them, but he refused and the remained in the attic until the hall was taken over by Halifax Corporation, which later became calderdale Council. The school teacher who had assisted John Lister in translating the diaries, who was by now in his 80s, gave the council details of the code. A team of researchers the cracked the rest of the code and it is these diaries which now form the foundation of Gentleman Jack. 

During her 49 years of life, Anne Lister write over 5 million words in her journals, which is three times the length of Samuel Pepys diary. Her diary began on sheets of paper but when she began writing seriously she wrote in two school exerecise books. She began writing her journal when she was just 15 years old and continued to write throughout her life. 

What I love about her diaries is the personal content and the bravery of recording, what was afterall, a controversial life. Lister was afterall beaten and verbally attacked for her choices. 

Anne Lister - Gentleman Jack
Anne Lister Quote

This quote, taken from Anne Lister’s diary shows how important her diaries were for her mental health:

 

“What comfort this journal. I tell myself to myself and then throw

the burden on my book and feel relieved.”

She also wrote in a letter to her aunt in 1803; “My library is my greatest pleasure” showing that her love of the written word was life long, and important to her emotional health as well as her education.

I think I would have liked Gentleman Jack. I have always been drawn to the tomboy characters in literature and I love a good strong woman who knows her mind. After all I was a tomboy myself as a child and have always been quite headstrong.

She grew up, not that far from where I was raised too. Shibden Hall is only 10 miles from my childhood home in Gildersome, just outside Leeds. Having visited regularly as a child, I remember learning all about Gentleman Jack. On a visit with the Guides we learned about the secret diaries and I was enchanted by this strong, Yorkshire lass. I was always looking for strong role models from the past. I was enamoured of any woman who was brave enough to rock the boat at a time when we were expected to sit down and shut up. Her sense of style also fascinated me. I still love her style. If only I was brave enough to dress like her now! The costumes in Gentleman Jack are  stunning, but it isn’t the dresses and frills that I am admiring. It is the black floor length coats, the top hats and the starched shirts of Anne Lister. 

More than her appearance and her feisty nature though, I loved that she had a secret code, after all I had grown up reading Secret Seven and was fascinated by coded texts. 

Secret diaries of Gentleman Jack

Her code, comprised of the Greek alphabet, zodiac, mathematical symbols and punctuation, was relatively simple, apparently, although I’m not sure I would have cracked it. The fact that she was writing from the heart and pouring everything onto the page in this coded way, gave her some protection and ensured that noone else could easily read her journals. 

Anne Listers coded text

When we write in a journal and use the page therapeutically, as Gentleman Jack clearly did, it is important that we feel safe in being completely honest and saying exactly what we feel and she clearly had a good understanding of this from a very early age. She knew intuitively, as many of us do, that writing things down was a way for her to process the events of her life and work through any challenges. Given that only 40% of women were literate in 1800, she was fortunate that she was born into the circumstances she was and had access to this early therapy.

A very brief history of personal journaling

The earliest personal diary is believed to be that of Marcus Aurelius, the Roman Emperor, during 2nd Century AD. Leonardo Da Vinci of course kept a detailed diary in 15th Century Italy. Given that literacy rates in the UK were only around 11% in the 15th Century, it hardly surprising that journaling didn’t take off more widely until a few years later. 

By the turn of the 20th Century literacy rates in the UK had reached a massive 97% (only 2% less than it is today), this gave many more people access to the written word, and if they chose, to diary writing. Diary writing was at its most popular during Victorian times, so it was just growing in popularity when Anne Lister began her journaling habit.

I find it fascinating that given that it was mostly women who kept personal diaries in the 1800s, Anne Lister allowed herself this feminine pastime. Perhaps it was her way of releasing all the tension that built up as a result of her life choices. What a blessing it is for us that she did though as it has given us an insight into an incredible woman. A woman who would, most likely, have been lost to history without this personal account of her unorthodox and fascinating life. 

 

 

Find out more about Anne Lister, Gentleman Jack and the power of journaling:

The Secret Diaries of Anne Lister

Gentleman Jack filming locations

The Power of Words

A little word told me…

 

The Joy of Reading

The Joy of Reading

Reading is as much a part of my life as writing.

I have always loved to read, from being a very small child I remember asking for the same stories over and over again, my Dad still rolls his eyes if I mention “Daisy Dog’s Wake-up Book”. It was my favourite for a quite a long time I think.

As I got older and was able to read myself I always had a book with me, we had a big tall bookcase next to our bunkbeds so that I could reach my books from the top bunk and books were a godsend on wet caravanning holidays.

I loved reading a series so I really got to know the characters. Whether it was Meg and Mog, Dorrie the Little Witch, Famous Five, Secret Seven, Dr Dolittle, The Chronicles of Narnia… I could always find a series that captures me and allowed me to go off on adventures from the comfort of my own bed. 

Why is reading so important?

It probably doesn’t surprise you to learn that I love reading, I don’t really hide the fact that I love books. Why is reading so important though? Well, quite simply, the more you read the better your writing becomes. As an ex-teacher, you could always see the difference in the spelling and grammar between the children who read more confidently and those who didn’t enjoy reading. Obviously all children develop at different ages, and many caught up, and indeed overtook, their peers in time, but those children who just didn’t enjoy reading didn’t have the same grasp of language in their written work.

It’s obvious really that the more you read the more you see correct spellings, you learn grammatical rules just by hearing them so often that they become automatic and you learn new words and expand your own vocabulary too.

There is so much more to reading than just the benefits to your reading and writing styles though. It is proven that people who read more have greater levels of empathy than those who don’t, it reduces stress and even helps you sleep. 

Known benefits of reading

There are many known benefits to reading, here are just a few:

  • Strengthens your brain
  • Reduces Stress
  • Increases empathy
  • Helps you prepare for sleep
  • Builds vocabulary
  • Improves depression
  • Prevents alzheimers and dementia
  • It may even help you live longer!

 

Reading

Reading is a wonderful pass time. 

For me, reading is a way to travel without leaving my own home, a way to experience many lives as well as my own and a way to learn a myriad of things. As a life long learner reading is vital for my happiness.

I love to read. Do I read every day though? Well, I read something every day, I don’t always pick up my book to read every day though. I also don’t tend to set myself reading goals, or worry about reading so many books a month etc. For me this puts pressure on something which should be a joy. 

I do love to read, but sometimes my eyes are tired and I can’t concentrate on what I am reading. Like everyone, if I read when I am too tired I end up having to re-read huge sections again.

Reading shouldn’t be a competition. It should be pure pleasure. 

Audiobooks

The controversy of the audiobook

There is huge debate about whether audiobooks count when discussing books you have read. Why wouldn’t they? Admittedly there may not be all the benefits of reading a printed book, but you still experience the story, it could be argued that you experience it to a greater degree. 

My Dad has a divergent squint and gets terrible headaches when he reads for any period of time. Every night my Mum reads a chapter of the book they are reading together to him. 

It is one of the greatest acts of love I have ever witnessed. My Mum loves to read and she wants to enable Dad to experience the joy of these stories too. They could listen to audio books and that would be the same thing, but Mum chooses to read so they can stop and discuss things as they go along. It is beautiful. 

On a similar theme, we wouldn’t pass judgement over someone who had sight impairement for listening to audio books, they are a valid way to digest information and stories, especially in a busy world. Many people listen to books on their commute. This is a wonderful use of your time. What could be better?

Reading, in whatever form, should be joyful. Of course there are times when we have to read things, which may be less than enjoyable, but, if we are sitting down to read, we should look forward to that time. 

Whether we are reading a business book or a fantasy novel we are giving our time to that content and our time is precious. If you get part way through and you aren’t enjoying it, put it back on the shelf and read something else, you can always come back to it later. Sometimes we just aren’t in the right place to read that particular book.

reading

On another day we might not be able to put it down. There is nothing more wonderful than finding a book that we just want to keep reading. I can remember starting a few books over the years that I have ended up reading while making tea, while I get the children ready for bed (literally supervising toothbrushing while reading another few lines!), and not being able to sleep until I had finished. That is a good book. A book that draws you in and captivates you to such a degree is magical. If you have never experienced that feeling, don’t give up, the right book will find you. The right book can change your life forever, really.

The most important thing is that you keep reading though. Whatever it is you enjoy reading. You might love Young Adult fiction – great! Perhaps you love reading about Ancient Egypt or the internal workings of the combustion engine – brilliant! It doesn’t matter what you read, or even how much you read, the important thing is that you read. 

What is your favourite book? What is it about that book that you love so much? Let me know in the comments.

Pin It on Pinterest