Swati Salunkhe

Managing Director - Growth Centre India Private Limited

MANAGING EXAMINATION STRESS

Today’s world is full of challenges and each one of us has to face the stress and strain of competition and exams. Coupled with this is the stress of living up to the expectations of our parents, being successful with our friends, and being successful with our academics… student life is probably more difficult than at any time before. There are so many pressures- study, time, money, relationships, job hopes and more. Our previous experience and education do not always equip us to face these issues.

MANAGING EXAMINATION STRESSNow, what is this all about? It’s about things that happen to you when it’s exam time. The time when there is nothing funny in the world anymore. You may experience one, or a combination, of the following:

  • Confusion

  • Changes in eating habits

  • Diarrhea/constipation

  • Tiredness

  • Upset stomach

  • A need to get away

  • Dry mouth

  • Anxiety

  • Sweaty hands

  • Poor Concentration

  • Shivering & shaking

  • Insomnia/nightmares

  • Tense muscles

  • Headache

  • Fast, shallow breathing

  • Vomiting

  • Increased heart rate

To add to the pressures which are present externally, there are some internal thoughts that make us or mar us. Most of the times, these are the negative thoughts that trouble us which start affecting our performance. Some of the unhelpful thoughts are:

  • I’ll never get into the stream I want

  • I don’t have enough time

  • There’s too much to cover

  • I have no future in this

  • It’s not going well

  • Why am I doing this?

  • I know I’ve messed up

  • What’s the use?

  • I can’t do this

  • I’m not ready

Why should one know the experiences mentioned above or the why should one have the knowledge about the negative statements, it’s because most of the times the stress is often under wraps and we are not aware why certain things are happening to us. We know the outcomes, but more than that we need to be aware of the reasons behind it. Emotions play one of the most important roles in our lives. These emotions help us shape ourselves and test ourselves during testing times. Hence it is essential to recognize the same. As students and parents we should be aware that these negative thoughts lead to emotions such as Worry, Fear, Discouragement, Anger, Embarrassment, Confusion, Resentment, Despair, Hopelessness, Depression.

Other people can also contribute to your exam stress. You may find yourself withdrawing, unable to talk to people as much as usual. You may find a lot of people giving you tips on how to prepare for exams, you may get frightened of what people may say about exams. You may have people constantly reminding you of the impending exam.

Techniques of managing academic stress

There are several ways of managing stress academic, which can be both instant, short term and long term ways of managing stress panic. Some instant tips:

  • Take a small break when you feel stressed and splash your face and eyes with fresh water

  • Take deep breaths and try to calm yourself down

  • Stretch your body muscles with some exercises and relax

  • Along with physical break, it is important to take mental break too.

  • Try visual imagery, read some jokes or listen to music for a while.

  • Organize your study schedule so that you do not mess up and feel stressed.

  • Learn some effective time management skills. For example carrying a daily planner and learning study skills are best for managing stress academic.

  • Eat nutritiously and give your body all the important nutrients that it needs.

  • Have lots of good friends who would support you and keep you happy.

  • Do not take failure in love or rejection in first date to heart.

  • You should try your best to bring love in your life.

  • Always avoid drug and alcohol use, as it will only create difficulties in managing stress academic.

  • Do not always work under pressure.

  • You should set your own objectives and priorities in studies.

To be updated with career information or tips on soft skills keep watching our own YouTube channel called Career Growth

Updated: February 19, 2018 — 2:13 pm
Swati Salunkhe ©

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