How to Deal with Exam Stress

Is exam stress killing you? …

Not sure?

Well, stress never shows up like a specific disease corroding your body, it manifests in different forms, which some of you may be privy to, but many might not even notice or relate their condition to stress. Thus, you must keep a tab of any changes that you might be feeling of late.

A few common symptoms to look out for are: 

o  Often feeling moody or frequently finding yourself in low spirits.

o  Being forgetful or feeling confused.

o  Have trouble sleeping or oversleeping.

o  Suffering from frequent headaches or stomach problems.

o  Avoiding friends or social gathering.

o  Overeating or skipping meals too often

If you’ve answered a ‘yes’ to any of the above questions, most likely you are suffering from some form of anxiety. And anxiety/stress emerges from two main reasons: un-organization and negative thoughts, and any prolonged negative thought can turn into a menace, which I’m sure none of you want.

Before getting started with how you can manage your anxiety levels, please bear in mind that it’s not uncommon to sight high-school students constantly worrying about exams, meaning you are not alone! However, remedial steps are essential to get a control of your life to march ahead with full confidence as you near the exam period.

Follow these simple rules every day to make your life more fulfilled and meaningful.

1.      Listen To Music That Makes You Want To Sing –Many of you may not know that that singing is as fun an activity as listening to your favorite music. While listening to your favorite numbers make sure that you sing along a few lines. It reduces the effects of stress and releases endorphins associated with pleasure. Trust me, you will derive as much pleasure as I do (and let me tell you, I’m not even a good bathroom singer…)

2.    Manage Time Appropriately – Plan your day according to what you wish to accomplish during the day. Try keeping 3-4 activities at the max, and keep ticking the list as you complete your goals one by one. Keeping a small diary at all times helps, but if that’s not possible then post your day’s goals on a pin board. 

While studying it’s crucial to take breaks after every 40-50 minutes. Do not study for longer stretches at a time, as the concentration level drops after 40 minutes of rigorous study. So, let’s say if you’re planning to complete one chapter, break it into 2-3 slots of forty minutes each. If you can follow this practice for a week, I assure you that you’ll see the difference in your progress. 

3.      Sleep For At Least Seven Hours Every Day – Sleeping and waking at the same time every day reduces the effects of stress, more so, if you sleep a minimum of seven hours. Thus, plan your day in such a way that you keep aside a minimum of seven hours for sleep.

And two minutes before sleeping, while you are lying down, you must practice positive affirmations to calm your nerves down and banish all the unease from your system.

Some of the‘ positive affirmations’ that you could use are:

i.   I am confident that I will do well in exams.

ii.  I am working hard and will continue my efforts to perform well.

iii. I’m thoroughly enjoying the process of learning; it is meaningful and fun. 

4.      Eat With Your Family -Though this might seem a little difficult in today’s time, yet taking time out and enjoying a couple of meals together in a week can really work wonders for your mental development. It's a good time to build bonds, talking about your hobbies or discussing your day with your parents or siblings and asking them about theirs is rejuvenating. Sharing your problems on the table will help you unburden yourself and you might also find solutions to whatever it might be that’s bothering you.

Also, make sure that you do not eat on the run. Though once in a while is okay, but it should NOT be the norm.

5.      Exercise Regularly and Get Some Sun –Take out 30 minutes at least 5 times a week to get some physical exercise; it could be running, jogging, walking, biking, or playing a sport of your choice. Frequency is more important than intensity so, remain consistent with a 5-day rule.

While you are pursuing any activity you will be exposed to sunlight. It’s good for you. Just in case, if you are taking an indoor activity then make sure that you get at least 10-15 minutes of sun during the day. Sunshine has a positive effect on the mind and body, so I suggest you take your chat sessions [via phone or personal] with your friends basking in the sun.

The above5 strategies will enable you to beat any exam stress.… Are you ready to take charge?