Coping with TS

Exams at school or university can be a very stressful time. So here are some tips to help you stay calm and in control. Here are some tips to help you deal with stress and anxiety when they arise:

• Write down your worries, then throw the paper away or give it to someone you trust.
• Take a walk or do some exercise.
• Listen to music that calms you down.
• Play a game to forget your worries and stress.
• Remember that everyone is different and don't compare yourself to your friends. TS can make exam time extra difficult at school or university. We're talking about school here, but it can be applied at any level.

There are things your school can do to help you during exam periods when you're feeling stressed and your tics are getting out of hand.

Discuss this with your parents and contact the school (as early as possible) so that together you can look for small adjustments that can make it easier for you and the others. Perhaps some of the suggestions listed here do not work for you and you have your own tips. Pass them on to us, so we can expand our list and you can help other people with TS. Some of our suggestions:

• Make sure the school has all the information about you, e.g. that you have TS, what is difficult for you and what helps and how they respond best. This is very important if you have to do exams in a larger room with a supervisor who does not know you. Ask them to inform this person.
• Tell them what tics you have and how they respond best (e.g. ignore them).
• Ask if it is possible to do your exam in a separate room and ask for extra time if necessary.
• When you know where the exam will take place, ask if you can sit on the side. Many people with TS get more tics when they sit at the front or in the middle of a room. This is often because they think that their tics will be noticed more and thus disturb others.
• If you have tics that are less socially acceptable (e.g. spitting), it may be necessary to brainstorm about possible solutions. For example, a solution for a spitting tic could be a handkerchief that you can spit into.
• Ask if you can use something to fidget with or play with that will reduce your stress. There are many toys on the market that can be used for this. Always ask if you can bring such a toy into the exam room.
• Tics can get worse when you are tired. If possible, take regular breaks, stand up, walk around. This improves your blood circulation and therefore also the blood flow to your brain!
• Talk to your parents and teachers often and let them know how you feel and if there are things that make your tics worse or tell them about any new tics.
• Together with the school, appoint a person you can talk to when you are experiencing stress or anxiety.
• If you would benefit from really taking a break, ask if you can do that somewhere in an environment that feels safe to you.
• Make sure you eat well. During the exam period, your body needs fuel and it will burn more calories when stress increases. That is why healthy eating is so important during this period. Eat lots of vegetables and fruit, proteins and especially drink enough water.
• Sleep, another important part during the exams. Make sure you get enough sleep and that you are well rested. Take a break from social media and avoid screen time (phone, TV, laptop, tablet and game consoles) as much as possible in the evening and at night when your body needs rest.
• Exercise (take the dog for a walk), fresh air, all things that reduce stress. Go for it!
• Do you feel the stress when you enter the exam room and also during the exam itself? Then take a moment to focus on your breathing. Try to slow down your breathing and tell yourself: “relax, concentrate, you will succeed”. It really helps! And remember, exams are important, but certainly not the only way to a successful future. Many people do very well in life and were not the best students at school.
• Give yourself a break, there is a limit to the capacity of your brain to store information. If you continue for too long, it all becomes confusing. You will remember much more if you take a break regularly, even if it is just to have a drink.
• Plan fun things to look out to after the exams. Remember your stress level won’t always be this high.  
• Take enough time to relax before you go to bed so that, once in bed, you fall asleep quickly and you do not lie there thinking about all the things you still have to do. Keep busy during the day and when you’re not studying, do something you find nice.