Feeling stressed while preparing for the important exams, and later, while waiting for their results, is a normal reaction. After all, stress is the natural physiological response to any challenge.
Stress prepares us for Fight (Facing the challenge) or Flight (Avoiding it). It involves release of chemicals and hormones such as adrenaline, noradrenaline and cortisol, which make the mind alert, widen the pupils of eyes, raise heart rate and blood pressure- all in order to be ready to face and fight the challenge.
In small doses, stress is beneficial. It turns into ‘Distress’ when it becomes excessive, overwhelming and continuous.
Common symptoms of stress
Stress can show up in many ways.
- Physical problems: Headaches, Stomach upsets, Sleep disturbances, Chest pain, Breathing difficulty, Palpitations, Raised blood pressure, Lethargy
- Mental problems: Anxiety, Irritability, Depression, Panic attacks
These are some manifestations of stress.
Common reasons for Exam Stress
These are some of the common sentences heard from students feeling stressed about exams.
I am not prepared.; I am tired and exhausted.; I do not have ideal conditions.: I only want best results!; I want to fulfil expectations!; I am afraid of failure!
Advance Preparation for Exams
The preparation for exams begins at the beginning of the academic year itself, or sometimes even earlier. Hear the Mantra is simple- ‘Read-Revise-Retain….But do that smartly!’
What does that mean?
- Do not be overawed by the size of the books or the portion!
- Discuss difficulties and exam approach with your teachers.
- Focus on important topics.
- Do not focus on word by word reproduction.
- Understand the core concepts.
- Break the main topic into sub-topics and points.
- Schedule everyday studies in a manageable way.
- Create a mix of difficult and easy subjects/ topics.
- Give more time to things you feel are difficult to understand or retain.
- Learn memory techniques like charts and mnemonics.
- Create a reverse calendar of subjects for revision.
Relaxation is important, too!
- Besides the ‘Read-Revise-Retain’ routine, it is also important to ‘Relax-Refresh-Recharge’! This is because physical and mental exhaustion is common in this phase. So, always keep off- times between study times.
In your off-time:
Stretch your muscles. Relax your eyes (Blink, Look far). Stay physically active. Take short walks in fresh air, play games and exercise.
Yoga, Meditation, Deep Breathing and Power naps are good relaxing measures. Listening to favourite music or watching a short funny video clip also helps
Talk to a friend or family—It will be much better than chatting on social network!
Stay Healthy.
- Maintain good hygiene
- Avoiding contact with sick people
- Vaccines (Chickenpox, Influenza etc.)
- Avoid extremes (e.g. eating-drinking cold things!)
- Avoid crowded places and travelling
Sleep well.
- At least 6 hours straight sleep + Power Naps (if you like!)
- Avoid screen exposure near bedtime (or Use blue-light filter)
- Comfortable bed and sleeping position.
- Plan a regular sleep-wake cycle.
Eat well.
- Don’t skip meals. Keep regular meal timings.
- No food fads or diets.
- Balanced home-cooked meals are best.
- Include fresh fruits, nuts and vegetables.
- Avoid heavy meals; 5-6 small meals better!
- Avoid fast foods, packaged snack foods and sugary soft drinks.
- Drink at least 6-8 glasses of water.
Think Positive
- It is ok to feel stressed at times but don’t let it overwhelm you with negativity.
- Positivity techniques like Talking aloud or writing or imagining positive thigs
- Surround yourself with supportive and positive people (friends, family, teachers)
- If you still feel negative or feel that you can’t cope up, then seek help. Don’t feel shy.
- There is no shame in asking for help!
Life is not always Ideal; but you can still win!
Sometimes it is possible that you are facing other serious difficulties around you. At Home, there may be Family problems  (Illnesses, Emergencies, Relationships); Financial stresses or Space and privacy constraints.
At School there may be issues like Bullying, cyber-bullying or poor relationship with teachers or other students.
Do not keep it bottled up. Discuss and seek guidance and help at the earliest.
On the day of exams
Sleep well on the previous night. Make sure you are carrying with you all the needed things (ID, Stationery etc.) Get ready and reach the exam center well in advance.
Check the full question paper first. Allocate time for each question and try to follow that timing. Try to finish the easy questions first and fast. Do not waste too much time on difficult or unknown questions. Write the answers in points as per the model answer sheet. Keep the writing neat and tidy.
At the end of the paper, arrange the answer-sheet. Check the full question-paper and the answer-sheet thoroughly before handing over.
Follow the rules and regulations.
After the exams, Before the results
- To prepare well and perform to your best ability are the things that you can do. Once you do that, you have done your best.
- Sometimes results may not be as per your expectations as there are many factors beyond our control.
- Unsatisfactory results are not a reflection on your ability or potential.
Do not fear Failure!
- Failure is the first step to success. It is nothing but an opportunity.
- Failure teaches more than any success! It teaches you to look at things differently. It teaches you to analyze, assess and learn anew.
- Failure often opens up new doors & helps you to find yourself!
 Final Word
Many of the greatest people in the world have shown time and again, that formal academic success doesn’t define who you are. Talent always finds a way to rise to the top!
