A student’s life can
be difficult with rising pressure to perform well in this competitive world!
For some , the pressure can be internal from their own self to perform better
than rest and for some the perceived pressure can be from external sources such
as their family expectations, peers and friends, society and the system to perform academically well! Exams can be an
easy ride for some brilliant students who do well with no perceived exam stress,
however for a lot of students in the real world preparing for exams and the
examination days can be extremely stressful. Many Students get anxious, sad, restless,
insomniac, irritable during exams! Exams are a part of the educational system
for assessment purpose! One has to prepare well and stay focussed to get good
results! These are some simple tips that I have prepared in terms of dos and
donts for students while handling exam stress! This is not a fully exhaustive
list yet I personally believe that it can be of good help to students!
Dos:
1. Stay positive ! Keep
Calm! Believe in yourself! Have positive hope!
2. Sleep well! Even during
exams, if you can sleep your basic 6 to 8 hours it will be wonderful. Do not
stay awake the whole night cramming , it will certainly reduce your
performance. No matter how tensed you maybe, try to sleep for few hours
atleast!
3. Prepare a time
table, manage your time well, chalk out subjects to be covered over the next
few weeks and keep one or two weeks for revision of most essential stuff. Plan
and prioritize well. Prepare your own brief revision notes of topics you keep
forgetting repeatedly.
4. Have a study area
which is away from noise, TV, distractions, etc. If you do not have a separate
room and if it gets distracting at home, study at your school or college
library or wherever you feel it is comfortable! But remember you have to be
honest to yourself and don’t waste time wherever you may study!
5. Play your regular
sports and games. Dance if you like! Sing if you like! Go to the gym if you
like ! Keep these activities for brief periods during the day to boost your
endorphins when you are in your exam preparatory leave, however do not overdo
it !
6. Diet can play a
good role! Eat simple nutritious meals before exams! Ensure you get good intake
of vitamins , serotonin, and minerals in your diet which will help to improve
your concentration. Drink a glass of milk daily! Eat green leafy vegetables and
fruits! Have almonds, nuts, strawberries and perhaps a bit of dark chocolate as
well ! A cup of tea or coffee may be
helpful as well however it is advisable not to overdo it!
7. Talk to your good friends! Try to have friends
who are positive, help you prepare better and can be there for you when you
feel tensed and you may also help them when they need your help. Call them,
talk to your friends, text them when you feel tensed and share your problems
with them!
8. Practice yoga
daily! Do deep breathing Relaxation exercises! Use relaxing images in your mind
such as visualizing greenery,mountains, rivers, flowers, etc! Listen to
soothing music!
9. Stay away from
harsh , critical , mean, conflicting friends and relatives during exams as they
can lower self esteem and can even make you feel sad and anxious by their
remarks and behaviours!
10. Pray regularly as
per your belief systems! Take good luck wishes from your elders! Stay positive
and have faith that All for the best!
Donts:
1. Dont bring in negative thoughts in your mind!
Dont compare yourself to others
2. Dont let your past affect you! Dont waste your time in overthinking and
worrying !
3.
Avoid Last minute new reading. It causes a lot of stress cramming up stuff last
minute if it is not studied earlier!
4.
Do not indulge in drinking too much tea, coffee, stimulants as it will cause
sleep disturbance and will make you more jittery and restless.
5.
Do not overeat before exams. Avoid outside food as far as possible during exams!
You certainly don’t want to fall sick on your exam day!
6.
Do not try to waste too much time on the computer surfing or watching TV or
playing video games excessively. Every minute matters. However if these games
refresh your mind or watching an online relaxation video or music helps you
relax, plan some time for relaxation as well on your exam days . However keep
these breaks strictly monitored in terms of time
7. Do not be late for an exam. Try to reach early
itself! Being late can set in anxiety in the mind!
8.
Do not pick up quarrels with family members or friends or bring in any
unresolved disputes during your exams. Such things can disturb the mind and can
interfere with your ability to perform well.
9.
Avoid relationship issues and fights with your friends or family prior or during exams. These can affect your
mood and concentration a lot! Remember your exam performance should be your
first priority!
10. Do not withdraw completely and switch off from your
family, friends, neighbours, etc in your exam preparatory leave! Stay
connected! It always helps to have someone to talk to and to share your
problems with!
Do not neglect your mental health and let it suffer
! Despite your best efforts to study and prepare well, if you experience severe
anxiety, mood swings, difficulty in concentrating, feelings of hopelessness, negative
thoughts, excessive crying spells, fear, panic, not able to sleep well, disturbed
sleep, feeling tensed, palpitations,
trembling, choking sensation, inability to remember learnt stuff, uneasiness,
disturbing thoughts during your
preparatory period of leave for examinations , kindly consult a psychiatrist as
a priority! The psychiatrist will evaluate you clinically, counsel you, provide
psychotherapy and may also suggest some medications based on severity of your symptoms
and clinical expertise.
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