Some ways to beat the exam stress and how to deal with exam stress?
Exams are a crucial part of education and the source of stress for many students. In order to avoid crippling anxiety from these pesky evaluations, it is important to approach them with a clear mind and an understanding of how to deal with stressful situations more broadly. In many cases, exam stress is all in the mind, and mental discipline is a large part of what is needed to succeed.
The moment students get to know that examinations are just couple of days away, there’s a certain level of anxiousness that rises in them. Due to exam stress, students start feeling panicky.
To combat exam stress, firstly you need to understand the reasons behind this heightened anxiety. Then you can establish methods to reduce the pressures you feel. Researchers have uncovered some common explanations for this:
- Low motivation levels
- Lack of preparation and planning
- High expectations from others
- Competition from peers.
To avoid the levels of stress, one can try out few simple steps that are listed down by stress busting:-
1. Revision tips-
- Develop a timetable to monitor your progress. Make sure you allocate adequate time for fun and relaxation as well.
- While revising a subject, practice writing. This would be an actual simulation of the examination itself. Plan your revision and complete it in time. This will give you a sense of achievement and build your confidence.
- While revising, vary subjects and their difficulty so you don’t get bored or disheartened. Set realistic targets of what you can achieve in the time available.
- Spend as much time on recall as on reading. Practice by writing answers as you would do in the exam. This will help you remember the important points when you answer each paper.
- Practice writing answers under exam conditions. Take three hour tests, without a break in between, preferably at the same time as that of the exam. This will help your body clock adjust to the examination time and conditions.
2. Maintain a Regular sleep pattern
- A regular seven hours of sleep is mandatory for the body to function well. Also, sleep at a regular time; don’t alter your sleeping cycle.
- It is not important whether you study late or get up early, as long as you get into the habit of being most alert at the same time as that of the exam.
Try and stop working an hour before bedtime. You will find it helpful to do some muscular relaxation, which is particularly effective in relieving stress.
3. What to eat-
- Food rich in vitamins and proteins, such as green leafy vegetables and fresh fruits, are a must.
- The nutrients will help your brain stay sharp. Avoid food with high fat content.
- Don’t drink too much coffee, tea or fizzy drinks. Caffeine will keep you up and reduce the clarity of your thinking.
4. No distractions
- Keep all unimportant issues at bay.
- Right now, the board examinations should be your only focus. Stay away from distractions that could cause loss of concentration or unwanted anxiety. Stick to activities that do not break your study continuum.
5. The power of positive thinking-
- Spend time with people who have a positive effect. It will rub off on you.
- Avoid negative thoughts, such as ‘Everyone else seems better organized, while I’m struggling.’ Challenge such thoughts with positive thinking; for example, ‘I have done well in exams before.’
6. Relaxation is a must-
- Continuously studying and avoiding rest will increase the levels of stress. Sleeping for few hours will help the brain to relax and help in remembering the revised lessons.
- If you feel extremely tensed, its advisable to find a calm, quiet space and try breathing deeply in and out for a few minutes. Even spending few hours on one’s hobby can work as a stress buster too.
” you can put those negative feelings to one side and concentrate on your learning goals.”