Dealing with Exam Stress

Stress in different situations can leave its transient effect on all of us and we cannot avoid that. It is wise that we accept it and learn to work it out. Keeping the students in mind who are preparing for exams there are few ground rules to follow which might be work helpful.

1. Start Early

The earlier you start the better prepared and confident you feel. It psychologically helps as you feel ahead of others in majorities who have started later than you.

2. Too much of anything causes boredom and anxiety.

Girls, this is a second most important factor which is a must to follow, if you care for your skin! There are variants of sunscreens available in the market with different types and price. Find out your skin type and appropriate SPF required for it and chose a nice brand as per your pocket.

3. Take shower and get outdoors

We all know a hot shower can immediately put your nerves at ease. Don’t forget this one during your exams. While after shower (or without one) you can always take a mild walk outside or might want to hang out in the nature a little bit as it is scientifically proven that getting once under the open sky in a day is a necessity for a human as it improves psychological well-being, social functioning, and life outlook. Within a survey held in Germany in 1990, it was found anyone staying within the bounds of walls for longer no. of days than they spend outside under the sky is meant to lose their sanity faster than the ones doing otherwise.

4. Get regular sleep

Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than a few hours of panicky last-minute study.

5. Exercise/Yoga/Deep mindful Breaths/Walk/Swim/Play a Sport etc.

It can help regulate your cardiovascular system making the lungs feel less exertion as they process oxygen and creating a good pump of blood with a healthy heart beat. While heart pumps blood with fewer heart beats it produces more capillaries causing oxygenation to muscles. All this makes your body more efficient, increasing your body’s stamina and endurance capacity which will help you sit for longer hours in order to study harder and smarter.

6. Practice and Revise your subject

Key to any kind of learning is to put into practice. Practice will help you revise it on its own. However if you’re subject is more of a theory based, then try to make your revision fun, in your own unusual way.
1. Make pointers, discuss with your friends and draw stories in order to remember it.
2. Remember the points by creating silly/funny poems out of it. It is proven that when something is illogical it stays better with our creative (Right Side) brain.
3. Visualize while studying.
4. Draw out charts/diagrams.
5. Get creative and bring your own ideas to the table.

7. Common Physical reactions and preparing accordingly

Some of the come physical reactions during exam preparations:

1. Indigestion

2. Rapid heartbeat

3. Muscle Tension

4. Sleep Difficulties

5. Frequent urge to pass urination

6. Appetite loss/gain

7. Constipation or diarrhea

8. Backache

9. Fast/shallow breathing

10 Chest discomfort etc.

Our Psychological Reaction to Physical Stress:

>> Feeling Under Pressure

>> Aggression

>> Frustration

>> Tension and inability to relax and calm down

>> Feeling of mental drain out

>> Fussy, gloomy or suspicion

>> Constant fright and irritability

>> Inability to concentrate or finish a task at hand.

8. Having a balanced diet

Eating Healthy and balancing your diet in advance is always helpful

i. Breakfast is necessary to carry to energy for the entire day or else you might find it naturally difficult to concentrate. Also, don’t miss your other meals for the day & eat light on dinner.

ii. Moderate the amount of fast food you have by replacing it with nutritious food of your choice. viz replace finger chips with apples.

iii. Inclusion of fibrous roughage like Dalia, Corn etc. to your diet is a must. It will help you feel lighter and avoid any stomach discomfort.

iv. Eat hot food hot & cold food cold.

9. Avoid Coffee.

A lot of people might tell you to have coffee in order to stay awake but a of caffeine is never healthy as it may cause tremors, fast pulse rate, irritability and stomach pain All in all understand your body’s rhythm of food and sleep patterns and how your body functions in different situations, stay prepared and logically sound to avoid any kind of physical and mental stress. Take help from your family/hostel staff of any kind during exams and maybe you can share these few pointers with them too

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