Better Stress Management During Exams- Top 7 simple yet effective tips for managing stress during exams

Stress management

For students, the next few months can be really exhausting. Because soon CBSE, ICSE, State Board, and colleges are going to hold examinations. In such a situation, most students tend to feel a lot of pressure and they might experience anxiety and stress issues. It is common to feel stressed and nervous during the exams. Every person has a different ability to withstand stress and every person reacts differently to it. However, many times teenagers face difficulty in managing stress during exams. 

There can be many reasons for stress in exams such as unhealthy eating habits, lack of sleep, studying continuously in order to complete the syllabus, peer pressure, fear of failure, and not getting enough marks, to name a few. Besides that, family and friends have a lot of expectations from the students. In order to get admission in a good course, it is necessary to score good marks in the exam. Therefore, children put a lot of pressure on themselves to score well in exams. 

Some symptoms of stress in students are as follows:

Stress and anxiety
Stress and anxiety issues are common during exams

Physical symptoms

Increased heart rate, difficulty in breathing, muscle strain, excessive sweating, increased heartbeat, abdominal cramps, headache, dry mouth, nausea, upset stomach, dizziness, nightmares, fatigue, loss of appetite/change in appetite.

Behavioural change

Restlessness, trying to avoid things, trying to avoid others, feeling impatient, reducing your care, drug abuse, risky behaviour that can harm oneself.

Emotional symptoms

desire to cry/laugh, anger, feeling helpless, fear, hopelessness, depression, irritability, feeling desperate.

Cognitive Symptoms

Negative thinking, confusion, lack of concentration and loss of memory, feeling difficult to solve questions.

Isn’t it sound horrifying? So, now we are going to tell some of the ways that can help students in managing stress during exams: 

Symptoms of stress
Stress and anxiety symptoms in teenagers

If you find yourself surrounded by the fear of failure then pay close attention to your studies. If you keep stuffing your mind with negative thoughts then you will not be able to concentrate on studies. If you are struggling with examination stress, then try to convince yourself that this is a short phase of life and you will come out of the situation with flying colours. 

Start studying early

Stressing over exams all day long and not doing anything about it isn’t going to help you. Overthinking may increase the stress which will affect the results of your exam. So stop thinking and start studying. Focus on the topics which you find difficult to learn. Work hard and make a plan. Find out which subject or chapter you need to read more. Pay more attention to these small details.

Make a time table

Start studying according to the time table and take breaks in between. Take a break of ten minutes every one or two hours. Of course, this is the time students need to study extra, but making a study plan is equally important. Planning everything in advance can help you beat the stress.

Study in groups 

There are many benefits of studying in groups. If you have questions or problems, you can solve them with each other. Pay attention to your weak points. Make notes and share them with each other. When you are ready to study, start studying by making a time table. Keep in mind that every subject is different and it needs different attention.

Group studies benefits
Benefits of group studies during exams

Take a break 

Take short breaks and try to avoid mugging up everything at once. During these breaks, you can also do exercises like climbing the ladder. Spending a little time away from the books can help you feel more refreshed and relaxed the next time you revise. You can also talk to your parents or friends, go out for dinner with friends, go to the cinema, attend a gig, to take your mind off exams.

Exercise

After studying continuously, it is also important to indulge in some physical activities. Increasing physical activity reduces stress and makes you feel better. During this time, you can do exercises like walking, running, swimming, dancing. You can also go for yoga and meditation to keep yourself relaxed.

Eat a healthy diet:

A healthy diet helps in coping with stress. Eating fast food, junk food or fried food or sugar increases stress. Instead, eat fresh fruits and vegetables, good quality protein, omega 3 fatty acids that help in managing stress during exams. Also, have enough water to keep yourself hydrated.

Have a sound Sleep

Might sound odd, but a good sleep of around 6-8 hours can help keep one focused for the rest of the day. Lack of proper sleep is a major reason for the loss of concentration or focus, so good sleep is necessary for good preparation. Therefore, don’t let your studies interfere with your sleeping pattern. 

Sleeping hours
One should sleep for 6-8 hours

Always remember that stress does no good for the preparation. It ultimately reduces memory, increases blood pressure, results in sleeplessness, increases anger, you will experience a lack of ability to focus and a lot more. Therefore, managing stress during exams is crucial for giving a  better performance in the exams. I hope this article works as a help to some or more students preparing for exams. Thank you. Stay positive, stay healthy, stay safe!! 

  1. What is stress?

    Stress is a mental health issue that can affect the quality of your life. When you feel stressed out, you feel exhausted and it makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. If stressing out is normal for you or it lasts too long, it can cause many health problems.

  2. What Causes It?

    The world we are living in today is really competitive and we need to work hard in order to stay in the competition. This pressure on our mind can cause stress. Besides that, you may feel stress when you go for a job interview, have an exam, or run a race. However, these are short-term stress and are usually normal. Long-term stress often lasts too long and can be caused by stressful situations or events like problems at work or conflicts in your family.

  3. How can I better manage stress during exams?

    Stress during exams is common, however, if it prevents you from concentrating then you need to better manage your stress. You can get rid of stress by taking breaks while studying, exercising daily, eating a healthy diet, and sleeping at the right time. You also need to fix a good schedule to study and you should try to meditate and relax to get rid of stress.

  4. How taking a break during studies can help me manage stress?

    Spending a little time away from the books can help you feel more refreshed and relaxed the next time you revise. During these breaks, you can also do exercises like climbing the ladder. You can also talk to your parents or friends, go out for dinner with friends, go to the cinema, attend a gig, to take your mind off exams.

  5. How can I complete my syllabus without stressing out?

    Stressing over exams all day long and not doing anything about it isn’t going to help you. Overthinking may increase the stress which will affect the results of your exam. So stop thinking and start studying. Focus on the topics which you find difficult to learn. Work hard and make a plan. Find out which subject or chapter you need to read more. Pay more attention to these small details.

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