Exam time, for some students it is a kind of horror story. Every student who aims to score high in the exam experiences the exam stress. This part of the student life is just can’t be avoided. Students start preparing for exams, making study schedules, buying stationery and all still can’t just shake up that little voice in their head that keeps saying that they are going to fail the exam or they will disappoint their parents by scoring very low marks. So, how to beat examination stress?
This is exam stress always remember that stress exists due to a reason and you either choose it to be your downfall or it can help you to improve your work. By learning how to beat examination stress, you can succeed!
To cope up with exam stress, firstly you need to know the reasons behind this raised anxiety. Then you can use methods to reduce the pressures you feel. Researchers have uncovered some common reasons for this.
Some of the reasons for exam stress
- It can be low motivation levels
- Lack of preparation and planning
- High expectations from others and self
- Competition from peers
The only difference between a student who allows stress to engulf them and someone who uses it to push them harder is what they do when they are facing that roadblock in the mid-study.
Admirable students will pause, reflect and choose a path that will help them overcome these difficulties. They do not just wait for the wave to destroy them.
Exam stress can have disastrous side effects like headaches, depression, stomach aches, irregular sleep patterns, loss of appetite and inability to concentrate which, of course, makes it all that so harder to study and do well in the exam. Being overly tense in the exam itself will mean that they perform way below their actual caliber.
Guide on how to beat examination stress
1. Plan your Study Routine
Well!! Planning is always good for coming up with the exam stress. Make a study plan in which all the syllabus can be covered with some revision and mock tests.
When you have a blueprint in front of you it gets very easy to work according to it. When you have sufficient time to study and revision half of the work is done and there is no scope for the stress left. Also, focus on learning and understanding the concept and don’t mug up. This will help with better retention of the subject matter.
2. Take a quick and brisk walk
Many students feel as if they should spend their whole time before exams with their books open and their pen in hand for the action. However, research has proven that exercising such as taking a walk can boost your memory and brainpower, also help beat the examination stress.
The image below shows the results of research conducted by Dr. Chuck Hillman of the University of Illinois. It clearly shows the effect exercise can have on your brain’s activity. Imagine how this could improve your exam performance!
3. Take small breaks
Yes, take small breaks after every hour of the study. As the brain cannot concentrate continuously more than 40 minutes, it gets saturated. So one needs to take a few breaks now and then in between studies.
Walk around get yourself something to drink or just sit for 5 minutes this reduces the stress level on the brain and helps you concentrate more.
Staying fit becomes a challenge during the exams. Students sit for like 8-10 hours continuously in a day for studying. The same posture creates so many problems and may make you feel sick or can create several types of pains in your body.
Exercise not only helps you stay fit but it also helps you in sweating. It helps you to take a break from the cumbersome study routine.
Few squats, crunches, sit-ups or try some fresh Yoga moves or some pranayama are some of the ways how you can beat examination stress. There are many yoga poses which are quite effective in tackling the exam stress.
5. Reward yourself
You are your best motivator; no one can do this better than yourself. Set small goals in the studies like when you will finish one chapter you will have chocolate or when you will finish everything you will listen to your favorite songs or watch TV, it can be anything just it helps you in achieving the smaller goals and eventually big goals can be achieved.
This helps in stress management as the goals are meeting up without delays.
6. Listen to Music
Just raise the volume and plug in your favorite list of songs. Listening to music can create a positive and soothing environment by lifting your mood and encouraging you to study more effectively and for longer. Many recommend classical music as the best type of music to boost your brainpower but ambient music can work too.
Even listen to music while reading some of the notes, helps in building concentration and reducing the stress level.
7. Play with Bubble Wrap & Puppies
Yes, you read it rightly. Where do puppies come into exam stress? Your pet can help you a lot in reducing the stress level and relieves anxiety. Popping bubble wrap is another stress reliever you can save for home study. These stress relievers are easily available at home and very much capable of doing their work.
8. Try to Get Enough Sleep
For some people, this is something that’s always put on last on the list especially if you are trying to get the most out of college life. The pros of a proper night’s sleep can never be underestimated. Most importantly, sleep helps your brain to transfer new knowledge into your long-term memory. Hence, you can recall it when it comes to testing day. Anyone who has tried to concentrate with half a night’s sleep can also testify to improved focus with better sleep.
9. Let it All Out is a good way on ‘How to Beat Examination Stress’ list
Sometimes you just need someone to talk to, other times you need to shout it from the rooftop or scream it out to the top of your lungs. Find out what you’re feeling and then just let it out. Speaking to a family member or friend can discover the bigger picture for you and arm you to rise above the exam stress. Watch something or talk to someone that makes you laugh helps you in reducing the stress level.
10. Avoid useless discussions
Sometimes discussing with friends and groups can lower down your confidence level, if you need some counseling approach an experienced person or your teacher. If you are facing any difficulties just say it loud and don’t fear to take help from the elders.
11. Drink water
Drink lots of water so that your mind doesn’t get dehydrated. Drinking water not only keeps you fit but also helps in releasing sweat from the body and removing some of the chemicals with it which creates stress in the body. Also, it helps in lowering down the body temperature so that you won’t be hyperventilated.
These are the few tips which will not only help you reduce the stress but also help you in preparing the best way for your exams. Just relax, sit back, and breathe in breathe out exams are the part and parcel of the life just prepare well and give your best shot.
Even if you had a bad day in between just forget about that exam and move on with your studies stressing out won’t help you help at all and you will ruin the other exams too. Work Hard but work smart too.
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