MANAGING_STRESS_AT-EXAM-TIME_by_Dr.N.Deepa_Mohan

As the exams are approaching, most of us experience anxiety regarding our exam performance. We wonder whether we will be able to do well, fear failure and worry endlessly about the examination papers. Many students are not able to sleep properly, eat more or eat very little, get tired frequently , develop some digestive problems and get headaches frequently.  These are the signs and symptoms of stress which one experiences when one feels pressure of some kind.

However, unnecessary stress or worrying does not help us do well in the examination. A certain amount of stress/anxiety is required to motivate us to study and prepare well for the examination.  This optimal level of stress is called Eustress which maximizes our performance.  At the same time, too much stress or no stress worsens our performance as we are either too relaxed or too worked up to prepare well and perform well. The relationship between stress and performance can be explained in this inverted U curve

Some Simple Ways to Handle Exam Stress -

      Learn to recognize when you are feeling stressed and find simple ways to relax.

      Do not attempt to study continuously for hours together. You may not be able to concentrate for so long.

      Take a ten minute break every forty five minutes or one hour. Rejuvenate yourself  by having  a cold drink (not aerated drinks), get some fresh air, or close your eyes for a little while  to refocus.

      If you are not able to concentrate or follow by reading quietly, try reading loudly. This engages your concentration and the brain gets multiple inputs so as to improve learning. (This has been scientifically proved)

      Eat Nutritious Food.  Restrict the amount of caffeine in your diet.

      Avoid junk foods

      Hydrate yourself regularly   Drink enough water.

      Smoking, drinking or taking drugs does not reduce stress, but only increases it.

      Organize yourself and organize your study materials so as to get a clear perspective.

      Talk to a friend or family member or write your stress away; it gives clarity.

      Change irrational thinking into rational thinking.

      Have a positive attitude.

      Do some sort of physical activity for a minimum of 20 minutes.

      Deep breathing, relaxation, meditation and yogic exercises help.

      Get enough sleep: At least 5-6 hours. Lack of rest aggravates stress. It will also help you to remember much better whatever you have learnt!

      Never skip breakfast on the day of examination, it lowers your glucose levels and you may not be able to recall the answers during examination.

      Finally, do not think that if you did not do well in your exam, it is all over. You can prepare well the next time and excel !!

Most importantly:

If stress is putting you in an unmanageable state or interfering with your studies and social/personal  life, seek professional help at your college counseling center. 

-          Dr. N. Deepa Mohan, Head, Department of Applied Pscyhology, GIM.