Managing Stress During Exam

As examinations come closer, many students struggle with uneasy symptoms like lack of sleep and hunger, anxiety, depression or a strange unknown fear. All such symptoms, which arise out of stress, cannot just be attributed to the forthcoming examination. Factors like family environment, parental expectations, individual aspirations, intense competition and fear of failure also play a role in causing stress. It is important to be positive in situations that challenge your potential. Maintaining your composure, retaining confidence and not being overwhelmed by the situation is the real test.

Stress is not a disease but a natural response of the body to all non-specific demands. It causes depression, forgetfulness and irritability. Some tips for busting stress are:

• Proper planning and time management

• Deep breathing exercises and yoga

• Positive self-statement and reinforcement

• Taking breaks between studies

• Parent encouragement

Here are a few things you can do to handle and cope with exam anxiety and stress:

• Prepare outlines of important answers on answer/ revision cards and go through them periodically.

• Practice relaxation techniques like deep breathing slowly, listening to music, taking warm baths etc.

• Get minimum 8 hrs sleep.

• Visit the exam venue in advance to avoid last minute searching.

• Make an exam day checklist- List out and club together essential things needed on exam day, like admit card/ ticket, stationery, id document, etc.

Night before an exam

• Don't learn any new information- it will be very difficult to retain.

• Review your answer cards.

• Pack items mentioned in your check list.

• Plan your time effectively for the next morning.

On the day of the exam

• Try to stick to your normal, everyday routine.• Eat a light breakfast and pack some light snacks/ juice to carry with you.

• Ensure that you are carrying everything mentioned in your check list.

• Use deep breathing and other relaxation techniques when you feel the need.

Inside the exam room

• Settle and compose yourself.

• Give yourself a few minutes to first read through the paper

• Read instructions carefully.

• Divide time according to marks allotted per question.

• Plan your time and format of answers.

• Give yourself 10-15 minutes at the end to review your answers.

While writing the exam

• Be legible

• If an answer order is not specified, then answer your best question first .

• Don’t focus on others’ writing speed or supplement requests.

• Attempt only relevant number of questions.

• Don’t waste time on an answer you are unsure of.

• Check spelling and grammar as you go.

At the end of exam

• Review your paper

• If you are disappointed with your attempt, don’t think about it anymore.

• Move on and do your best for the next test.

Yes, stress is immobilizing and crippling, but it can also fuel success. In fact “an optimum amount of stress is necessary to achieve the best results”. A little nervousness before a test can keep our ego in check, make us alert, keep us on our toes and encourage & motivate us to work hard towards our goal.