BEAT THE EXAM STRESS!!

It’s March!! That time of the year when the air is abuzz with all things EXAM! Exam season can be a really daunting time for some young people, whereas others seem to just take in in their stride. The pressure to do well in exams can be extremely overwhelming and stressful and can greatly impact our mental health. Whilst it is quite normal to feel a bit worried but the whole process of preparing for an exam, appearing in one and then waiting for its results can be incredibly excruciating mentally leading to anxiety and even depression.

It’s important to watch out for these signs – Headaches, Stomach pains, Disrupted sleep pattern, Irritability, Diminished or excessive interest in food, Loss of interest in activities they previously enjoyed, Hopelessness and Low mood which could be indicative of the heightened level of stress and anxiety. It’s advisable to seek help from a healthcare profession if the above signs and symptoms persist.

Below are some ways in which you can protect your mental health while battling the unavoidable ordeals of the exam and perform well:

Delineate a plan of action

Instead of directly jumping into the assigned course for the exam, start by outlining a schedule. For instance, make a list of the subjects/chapters that would not take you much time to learn and revise and similarly, chalk out the ones that would require a longer duration and extensive attention. In this way, you will know where to start from initially; a common cause of distress amongst students today is that they feel directionless right before the exam and it takes them quite some time to figure out the recourses through which all of this could be arranged. Once you start adapting the flow, you will be automatically be left with enough time and your confidence will keep surging high thus, eliminating every scope of fear and ambiguity.

Take breaks

Instead of clogging your mind with the entire course in the last few days, distribute it equally across your study leave so that you can opt for frequent breaks and let your mind breathe. In these breaks, indulge yourself with episodes of your favorite show (no it cant be a binge-watch session), talk to a friend, listen to some positive and energetic music tracks or simply go for a run. Researches have concluded that when your learning is embedded with considerable breaks, the matter sets in your brain better and remains intact for a longer time thereby, eradicating your discrepancies about uncooperative memory.

Practice mindfulness

I’m sure you’ve heard about mindfulness, but you might be thinking what exactly is it? It is the practice of focusing your awareness on the present moment while peacefully recognizing and accepting your feelings and thoughts.

Download apps like Calm, Smiling Mind and Insight Timer that aid short meditation practices or alternatively you could also listen to some soothing delta waves.

Keep it in perspective

Lots of people will tell you this because it’s true – exams aren’t everything. Whatever happens in your exams, you can still be successful in life afterward. So if you don’t do as well as you’d hoped, try to keep things in perspective. Employers don’t just look at your exam scores. They’re just as interested in your attitude, your transferable skills and how well you’ll get on with other people. Think about how far you’ve come already. You’ve already done incredibly well to get to university, and stopping or failing exams at this point isn’t ‘throwing away’ your past success. Once you’ve done an exam, try to forget about it. There’s nothing you can do about it, and worrying won’t change your mark

LOVING SUPPORT

Parents, caregivers and even teachers your understanding and support is absolutely vital and invaluable at this very stressful time. Whilst your child is engulfed in very complex states of emotional and mental stress some of the ways you can ensure your they stay healthy and don’t fall prey to heightened anxiety or depression is by:

• Make healthy eating an essential: A well-balanced diet is vital for your child’s health and will ensure their wellbeing during exam periods. High-fat, high-sugar and high-caffeine foods and drinks, such as energy drinks, cola, sweets, chocolate, burgers and chips, can make children hyperactive, irritable and moody. Where possible, involve your child in shopping for food and encourage them to choose healthy alternatives.
• Ensure your child gets enough sleep: Good sleep improves the clarity of thought and concentration. At least 8-10 hours of sleep in recommended for most young adults. Cramming all night before an exam is usually a bad idea. You must allow half an hour or so for your child to wind down between studying, watching TV or using a computer and going to bed, to help them get a good night’s sleep.
• Help them study: Come up with practical ideas that will help your child prepare and revise, such as drawing up a revision schedule. To add to the motivation encourage healthy conversations about their goals and ambitions and how the exams will lead to them.
• Encourage exercise during exams: Exercise can help boost energy levels, clear the mind and relieve stress. Be it walking, cycling, swimming, football, and dancing are all effective in helping the relaxation process.
• Talk about exam nerves: Remind your child that it’s normal to feel anxious. The key is to put these nerves to positive use. Encourage them to think of all the preparation they have done to help boost their confidence.
• DO NOT add to the pressure: Lastly and most importantly listen to your child, give them support and avoid criticism. Before they go for their exam, be reassuring and positive. Let them know that failing is not the end of the world. Every failure is an opportunity to grow and learn.

REMEMBER-

“ What Success really looks like is a lot of ups and downs, instead of a straight line like we all imagine. Without failure we cannot grow and we cannot succeed.”