- 4 years ago
How to Dealing With Exam Pressure?
Handling exam pressure and managing mental health is as important as studying for the exam
Recognizing Signs of Stress
Stress can sometimes masquerade as irritability, loss of appetite, or low mood. Recognizing the mental and physical signs of stress is the first step to managing it.
1. Isolation:
Losing touch with their friends and keeping to themselves is an indication that a student might not be coping with the exam pressure well.
2. Feeling depressed, weepy, or anxious:
Being overwhelmed by one’s feelings is a natural reaction to stress. Exam stress can cause anxiety and sadness that will, ultimately, just interfere with the student’s exam prep.
3. Altered diet:
Over-eating (stress-eating) or loss of appetite are both signs of exam stress in students.
4. Trouble sleeping:
Anxiety and stress can have a big impact on a student’s sleep schedule. Insomnia is common. If a student is suffering from prolonged bouts of disturbed sleep, they should take steps to manage their exam stress.
5. Headaches, muscle tension:
Stress can cause physical ailments like headaches, tense muscles, and repeated illnesses. Grinding one’s teeth, experiencing neck stiffness, and upset stomachs are also physical symptoms to be mindful of.
How to manage exam pressure
1. Make time for friends: An essential first step to dealing with stress is to spend time with people. Students should be encouraged to spend time with their friends. This can even include group study sessions. Having an external support system of trusted friends and is an automatic counter to stress and a reminder to students that they’re not alone.
2. See a professional: Some issues can only be resolved with professional help. There is no shame in this. Counselors are to the mind what doctors are to the body, and there’s nothing wrong with seeking help. Counselors maintain their clients’ trust and confidentiality, so students can be assured that whatever they want to talk about, they can discuss without fear.
3. Remember to eat: Eating healthy, frequent meals, and staying hydrated will give students the physical energy they need to study for long hours every day. If people are what they eat, then a healthy diet maintains a person’s mental well-being. Students often skip meals or survive on junk food when they study, and this ultimately leads to irregular moods, inability to concentrate, poor health, and stress.
4. Maintain a sleep schedule: As with eating, a regular sleep schedule is essential for the mind and body to be rested. Students who get enough sleep are calmer and more prepared to face their exams. Sleep reduces stress and boosts alertness. If a student struggles with lack of sleep, they can try to listen to calming music, or read a relaxing book to unwind.
5. Take breaks: Students should take short breaks every so often. This will help them approach their subject matter with a calm frame of mind. There’s no guilt in feeling refreshed. Small breaks can boost the attention span, reduce stress levels, and increase retention.
The bottom line is, mental health is just as important as physical health. With mounting exam pressure, the best way for students to cope is by looking after themselves. Being able to look after their mental well-being will aid students in facing their exams more confidently, thereby producing better results.
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