Beat The Exam Stress Preparing for exams naturally brings with it some degree of stress and nervousness, which seem to go hand in hand. It’s important to face this exam stress as it is perfectly normal—in fact, a little bit of stress can be a positive motivator as it mobilizes you in difficult and challenging phases of life and helps you to make an effort to achieve your goals!
However, too much of it can negatively affect performance. That is why it is more than vital for all aspirants to be able to manage stress if they want to succeed in the exams.
USUAL CAUSES
Out of proportion, stress during examinations can be very dangerous and can have many negative effects. To combat the stress, primarily you need to understand the reasons behind this heightened anxiety which could be due to low motivation levels, lack of preparation and planning, high expectations of others, peer pressure and lack of self-confidence. All these factors eventually lead to reduction of actual performance, difficulty in concentration, headaches, abdominal pains, sweating, tremor, nausea, muscle tension, irritability, insomnia and blank-outs.
GIVE YOUR MIND SPACE AND REDUCE STRESS
You may be looking for these advices before your exams, to put those negative stress feelings aside, so take note!
- Exercise
It’s been proven that minimum 30 minutes of exercise everyday can improves performance, boosts memory and mental power. Focus primarily on diaphragmatic breathing and try to relax. Exercise has been shown to cause the release of “feel-good” endorphin chemicals that help boost the mood and helps you combat negative feelings effectively.
- Meditate
Meditation can help to stay focused and allows you to perceive stress in a different perspective. It will not only help in enhancing concentration, but it also helps to reduce pre- exam stress as it improves both mental and physical wellbeing.
- Sleep
Sleep is a vital process to recuperate and revitalize yourself. A lack of sleep carries with it various negative symptoms including depression, decreased affability, difficulty in remembering, dizziness, uneasiness, diminished critical thinking skills as well as anxiety and nervousness. A well-rested mind is a key to the successful study, therefore, ensure you don’t neglect your sleep. Try not to stay up all night and make sure to get adequate rest during the night leading up to your exams. While you sleep, brain assimilates the information you have learned throughout the day. Excessive last-minute cramming before examination can send your brain into a spin.
- Study environment
One of the primary concerns is study environment. Find a quiet place with few distractions. Prefer a well-ventilated space to study as that helps in keeping the mind fresh. Ensure your surroundings are clean as a cluttered space may make you feel lazy and irritated.
- Break free from distractions
When you add all the time you check Facebook, Instagram or whatever your vise is, it amounts to a significant waste of time. It can be hard to detach yourself but keeping the end goal and deadline in mind will ease the process.
- Elevate mood by Music and Dark chocolate
Listening to music can create a positive and productive environment for you to study more effectively. Dark chocolate (over 70% cocoa), fights the stress hormone cortisol and has an overall relaxing effect on the body.
- Beat the fear by visualizing
Attempt a mental representation of the actual conditions that cause you stress. While doing this, you will notice that the more often you imagine and visualize the exams, the more familiar you will become with that. Analyze the situation realistically by jotting down on paper what is exactly causing you stress and anxiety. Take a break and reach out to discuss with your parents or your teachers and even your friends regarding your fears and concerns.
- Let it all out
Sometimes all you need is to talk to someone. Speaking to a family member, teacher or friend can highlight the bigger picture for you and empower you to rise above the exam stress.
- In examination hall
Always start completing an examination paper with what you know well. This will help you gain confidence to answer the more difficult questions. Time management is the key in any test. When you feel a wave of anxiety coming on you, focus your attention to the way you breathe. Invite your breath to become slower, more integrated while filling in lungs. At the time of exhaling consider that, you are getting stress out of your system. This is called conscious breathing, which is a method based on yoga technique for balancing the autonomic nervous system that affects psychological disorders and stressful conditions.
- Treat yourself
As soon as exam gets over buy a gift and treat yourself. You can also go out and have your favorite food. Relax and try to engage with pleasant recreational activities. Visualize your success and prepare yourself for the next day.
Take exams as an opportunity to evaluate and assess yourself both physically and mentally. If your engine is running on low, then roll out the improvements in sleeping pattern, dietary intake, study schedule and see how it positively influences your attitude and schedule.
Saloni Sharma
12 August 2019
