New Delhi: With offline examinations being conducted in most parts of the country, several school and college students are bound to face examination stress. The re-opening of Indian schools and colleges after a span of two years is one of the primary causes leading to stress.
The thought of writing long answers, a practice that went out of habit due to the pandemic, along with a vast syllabus, induces stress among several students and adversely affects the learning and retention capacity.
However, there are seven ways to cope with exam stress. They are as follows:
Breathe
When in stress, try closing the eyes and focus on regulating the breath. Taking long breaths will not only calm the body’s stress response system, but also improve concentration levels and shift attention to the present moment. Long and deep inhale and slow exhales will freshen the mind of a student.
Exercise
Increased stress levels are often a result of sedentary lifestyle. Therefore, it is necessary to exercise every day. Exercising will eliminate toxins, carbohydrates, and fats in the form of sweat and maintain physical health is crucial to maintain mental health. When studying, students can take short breaks to stretch and pace around the room before resuming with their work.
Mindful eating and Maintaining a sleep cycle
Pulling all-nighters, staying glued to the screen for long hours, and eating unhealthy and junk foods will result in acute stress and increase in anxiety levels. Instead follow an 8-hour sleep schedule to wake up fresh and focus on studies.
As far as eating is concerned, avoid consuming oily, fried, and junk food during exam season as it may affect in gastric-related issues.
Set Realistic Goals
A glimpse into the vast syllabus is enough to trigger stress. When preparing for examinations, students should set realistic goals and chalk out a timetable. They can take up one or two units per subject during revision. Students should accept their situation and the number of days at hand beforehand instead of burning themselves out.
Students are advised to set attainable short-term goals that can eliminate stress and assist in studying better/
Study with Peers
According to a research, it was revealed that students who study together in a group of friends and/or classmates were less likely to suffer from negative bodily responses like stress or anxiety. Studying with peers helps individuals mentally absorb notes and understand concepts clearly. It also boosts confidence and acts as an emotional support.
Pace around the room
When a panic attack hits an individual, the person should immediately stand up and start pacing around. This will not only divert the mind’s attention but also help the body to calm down. A brisk walk is healthy as it will greatly reduce stress levels in an individual. A person is supposed to drink a glass of water to calm down.
Believe in Oneself
Stress can be caused due to worry surrounding the exam preparations but in case an individual has prepared well in time as per their capabilities, there is no point in stressing over it till the day of the exam. Avoid abandoning oneself and instead remember to replace a negative thought with a positive one
Always remember to logically explain reasons to oneself and fill the mind with positive thoughts. In case one is unable to cope with extreme stress, it is advisable to talk to people around them. An individual can always seek help from family members, siblings, friends, and teachers. They can even consult professional help if the condition persists.
It is important to understand that examinations are a part of life and do not dictate or define an individual. Though important for testing learning capabilities of students, the examinations should not be viewed as a tool that induces negative emotions and behaviours like stress and anxiety.
(Avya Mathur)