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Tips on how to avoid stress at exam time

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As students all across Ireland are set to sit their Leaving and Junior Certificate exams the HSE is encouraging them to spot the signs of stress and to know how to manage anxiety related to their exams.

Stress levels can be higher than usual around exam time. While a bit of stress can help you to stay motivated and focused, too much can be unhelpful.

Mark Smyth, Senior Clinical Psychologist, HSE says, “Exam time can be an anxious, stressful and potentially overwhelming experience. Remember, test taking anxiety is normal, and because anxiety is an emotion it will pass if you give it time. The more you fight it the longer it will last. As the phrase goes, "If you see a wave coming, grab a surfboard.”

He has also provided some tips on how best to manage exam stress:

Sleep: Getting a good night’s sleep is the best thing you can do to help you perform well in exams and stay focused during study. Try to wind down before going to sleep. You don't go from fifth gear straight to first gear when driving a car; your mind works similarly and needs time to slow down before sleep.

Eat: Try to eat regularly and stay hydrated. Continuing the car analogy, a car won't run without petrol. Eat regular meals and eat well: this will help your ability to think, concentrate and last the distance.

Exercise: Regular exercise can help to relieve some of the stress build-up and improve your mood. Build it into your plan: walk the dog, go for a swim or cycle or anything that gets you active.
Downtime: Make time for some fun, it's not only allowed, it's recommended. Schedule things you enjoy doing at weekends or during breaks between exams.

Try to keep some perspective: Ask yourself the question: In 10 years’ time are you likely to remember what grades you got in the exams?" It's unlikely.

Post-mortems: Dwelling on what has already happened will only mess with your head. It doesn't help because you can't change the past. With social media and instant messaging there's a temptation to take the post-mortem online, and this is also unlikely to be helpful. Try to leave the last exam behind you and focus on what you can do, which is the next exam.

Exams don't define you as a person: We're all more interesting and important than a grade on an exam.

The HSE is also urging parents and family members to be aware of potential stress during exam time and to support their child/children as best they can and has provided parents with some tips to help with stress during exam time:

Try and encourage your child to eat well.

Remind them of the benefits of a good night’s sleep.

Be flexible (household chores can wait).
Talk to you child about exam nerves.

Encourage exercise.

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Strong connections made at tourism tradeshow 

Many significant business deals were signed at this year’s Meitheal – Ireland’s largest and most important trade event for the tourism industry. Held in the INEC, 450 Irish businesses pitched to over 230 international […]

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Many significant business deals were signed at this year’s Meitheal – Ireland’s largest and most important trade event for the tourism industry.

Held in the INEC, 450 Irish businesses pitched to over 230 international buyers from 17 countries at Fáilte Ireland’s flagship trade event. 

Running since 1975, Meitheal is organised in partnership with Tourism Ireland to provide Irish tourism businesses with the opportunity to sell directly to top international buyers and tour operators.

The best of what is on offer across Ireland’s Hidden Heartlands, Ireland’s Ancient East, the Wild Atlantic Way and Dublin, were showcased with the aim of being scheduled on the itineraries of the global tour operators.

Key themes and trends emerging this year are sustainable travel options, immersive outdoor experiences and festivals.

Speaking about the importance of developing a future pipeline of tourism business, Paul Kelly, CEO of Fáilte Ireland, said that “creating a strong pipeline of future business is key for the recovery of tourism”.

“Seeing the demand for the Irish tourism product with international buyers at Meitheal is fantastic. Each international buyer represents tens of thousands of possible visitors to Ireland, and their business will be hugely important for tourism and hospitality businesses, communities, and destination Ireland as we continue to work towards recovery,” he said. 

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Outdoor dining area officially opens in town

A new outdoor dining space at Kenmare Place was officially opened today (Wednesday). The project, which was supported with €605,000 in funding from Fáilte Ireland under the Local Authority Weatherproofing and […]

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A new outdoor dining space at Kenmare Place was officially opened today (Wednesday).

The project, which was supported with €605,000 in funding from Fáilte Ireland under the Local Authority Weatherproofing and Outdoor Dining Infrastructure Scheme, provides an attractive outdoor dining option for locals and visitors to Killarney.

“This is a really wonderful addition to Killarney’s tourism infrastructure and will prove a great asset throughout the year and particularly during the forthcoming tourist season,” said Cllr Kelleher, Cathaoirleach of the Killarney Municipal District, who did the honours.

“One of the effects of the recent pandemic was the need to utilise and maximise outdoor dining options and this infrastructure shows what can be achieved in an imaginative way. It will greatly enhance Killarney’s reputation as a destination for top quality tourism experiences.”

The project has been operational since last October but the official opening was timed to coincide with the Meitheal 2023 tourism industry showcase that was organised by Fáilte Ireland at the INEC this week.

“It is fantastic to see Killarney’s outdoor dining infrastructure being so well received by trade and visitors alike,” Miriam Kennedy, Head of Wild Atlantic Way at Fáilte Ireland, said.

Councillors in the Killarney Municipal District approved planning permission for the infrastructure which was completed by Daniel Canty Construction.

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