Examination stress

We hardly ever are apprehensive or worried about things which are of no consequence to us. When we do have something at stake, we worry; we anticipate, we try and predict (sometimes positively; at others, negatively) and we embark on a wonder trip about the results more than the process. This is the point where we get hit by the enormous, dangerous, destructive, yet elusive iceberg of stress!

Why examinations stress us

Taking an exam has never been easy for anyone. It is bound to be stressful because of what is at stake for you. There is a huge load of expectation from your family, school, teachers, and most importantly: yourself. You may believe that you're not good enough, or haven't worked hard enough and that you do not want to let yourself down. If not just that, there may be other events in your life that may add to the burden of worry on your back and make the examination burden so excessive that you cannot bear the weight of it. The outcome: exam stress

So what is exam stress?

Everybody's stress 'threshold' is different. A situation that is too much for one person to tolerate may be stimulating to another. Controlled at the right level, however, stress can work to your advantage, because it can help you to produce your peak performance. But failing that, it can worsen a declining performance further. Parents as well as children, look out for signs of stress so that you can take active steps to correct it before stress takes over you and gets the better of you! Keep the following signs in mind:

• Ruminating over the exam but not actually studying
• Extreme negative thoughts about your performance
• Losing sleep over excess worry and apprehension
• Jitteriness: feeling sick in the stomach while studying
• Spending time reading but not retaining information
• Irritability and argumentativeness with people around
• Lack of; or increase in appetite (different from usual)
• Excess sleeping or lack of sleep because of worrying

Combat stress: get organized

If you know the enemy, you can fight him better! If you now where you’re really lacking, you can work out a plan for dealing with it, and this will go a long way towards putting your mind at ease. Plan appropriately from the outset. But if you haven’t planned in the past, don’t fret because it’s never too late. Plan your time; figure out the commitment that each subject needs, and devote it the necessary due.

Combat stress: last minute planning

Make a revision timetable which is realistic and still flexible. Link it suitably to the exam timetable, so you revise your subjects in the right order. Also do set your time for your daily routine, meals, sleep, or other commitments, as well as time for relaxing. Identify which is the best time of day for studying. Some teens are owls that like to study through the night while some are larks who rise early and seize the day from dawn. No matter what people tell you, suit your times to your desires and abilities and study at a time when you can give your best.

Combat stress: be comfortable!

Where you study and how you study are the determinants of how well you will study. If you are not comfortable, your negative thoughts will only increase and worsen your apprehensions. It's not always possible to find peace and quiet, and a comfortable place to revise. But you can always try to arrange a set time and space where you can read well without being disturbed.

Combat stress: study right!

There’s no ‘right’ way to study. In fact if you study and gain knowledge in any which way you cannot be wrong! However appropriate techniques focused on deep learning and not merely memorizing; will take u forward and make you retain information better. Use suitable note making techniques like flow charts, mind maps, graphics organizers and matrices to help u retain information better. Also, remember to make a careful blend of dull and interesting subjects so you do not get bored and fed up in the middle of your study plan. If it’s getting difficult to get started, then take something easy first and go forward step by step.

Combat stress: predict questions!

Sit with previous years papers and look at the most frequently repeated lot. But don’t rely on those completely either. Just give them a little more importance than the rest. Actively think about, sift and question what you’re writing and reading, and test yourself afterwards if you like.

Combat stress: breathe!

Learning how to relax is fundamental in dealing with stress. Stress can make you start breathing with quick, shallow your breaths and make your heart beat faster than usual. If this happens, sit down somewhere comfortable, if possible. Place one hand on your stomach and check how quickly you are breathing. Take a deep breath and start counting steadily. Breathe out slowly and try to get the last of the breath out on about five seconds. Carry on doing this until you are doing it naturally.

Learning to relax

• Close your eyes and breathe slowly and deeply
• Loosen your body and try to relax those muscles
• Relax each part of the body; feet to the top of your head
• Think of warmth, heaviness and relaxation
• After 20 minutes, take deep breaths and stretch

Physical activityRegular exercise, 6 to 8 hours of sleep, healthy fat free non spicy non oily meals and a regular routine are the best stress-busters. Always try having smaller meals at more regular intervals and use the boredom breaks for some exercise and stretching of your muscles.

You matter!

Remember, nothing is bigger or more important that your peace of mind. So do not take everything in life as a battlefield with do or die situations. Use your support systems to hold yourself up. Do not forget about your friends, siblings and family. Just because it’s examination time you don’t have to sever all relations with your loved ones. Try and spend time with them to ease your mind. After all you matter the most. So take care of yourself; the rest will fall into place!