How to Reduce Stress and Anxiety during Exams
Syeda Zahirunisa
July 22, 2024
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5 min read
“My philosophy is that worrying means you suffer twice.” – Newt Scamander, Fantastic Beasts And Where To Find Them.
The experience of exam stress is something we all share before, during, and even after exams. Despite thorough preparation, there’s a twinge of anxiety that often creeps in with questions like, "Have I covered everything?" or, "What if I can't recall these important points?" This shared experience ties together students and a myriad of others, all facing stress during significant exams or tests. While exam stress in students is completely normal, the pressure to perform well can lead to anxiety, decreased focus, and sometimes even burnout. Moreover, it can take a toll on one’s mental and physical well-being.
From mindful preparation and organized study schedules to physical activities and relaxation techniques, here are a range of strategies that can help you navigate challenging exam periods with a greater sense of calm and confidence.
Before diving into your study session, ensure you have all the essential materials and resources at hand. Break down your study materials into smaller, manageable segments and assign dedicated time slots to tackle each one. Having a structured plan can make studying feel more manageable and reduce last-minute cramming. As an alternative, you could also experiment with time management methods to make your study sessions more productive.
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Consider utilizing digital tools or apps for better organization. For example, apps like Trello or Notion can help you create detailed study schedules and track your progress. These tools can also facilitate collaboration with tutors or study groups, enhancing the efficiency of your preparation.
Integrate awareness exercises such as deep breathing, meditation, or progressive muscle relaxation to enhance your daily routine. These methods will effectively soothe your mind, ease test anxiety, and improve your overall focus. For instance, the Mindfulness app on your Apple Watch can help you set aside a few minutes a day to focus on deep breathing, which could lower blood pressure and stress levels significantly.
Moreover, prioritize getting sufficient sleep to ensure that your brain functions optimally during both study sessions and exams.
Establish a pre-study relaxation routine to signal your brain that it's time to focus. This could include a short meditation session, stretching exercises, or a few minutes of mindfulness. A consistent routine helps train your mind to transition smoothly into study mode.
As rightly put by the saying, "You are what you eat," a well-balanced diet plays a crucial role in reducing exam stress. Nourish yourself with mind-enhancing foods like nuts, seeds, and leafy greens. While caffeine undoubtedly heightens alertness and concentration, scientific evidence has proven its potential to disrupt sleep patterns and trigger irritability. Choose more wholesome foods such as herbal teas and fruits to foster well-being.
Prepare a list of healthy snacks and keep them handy during study sessions. Foods like berries, yogurt, and whole-grain crackers provide sustained energy and focus. Avoid heavy or sugary snacks that can cause energy crashes and distract you from studying.
A healthy body lays the foundation for a sound mind. Engaging in daily physical activity naturally reduces exam stress. Make regular exercise a part of your routine, whether through jogging, yoga, or following a quick workout plan. Exercise stimulates the release of endorphins, which are known for their mood-enhancing and stress-reducing properties.
Integrate short exercise breaks into your study schedule. Even a 5-10 minute brisk walk or a quick yoga session can rejuvenate your mind and body, helping you return to your studies with renewed energy and focus.
While social media platforms and smartphones are great sources of entertainment, they also prove to be one of the biggest sources of distraction, especially during stressful periods like exams. Moreover, research indicates that excessive phone usage and extensive engagement with social media can adversely affect your mental health.
To maintain a healthier technological relationship and better mental well-being, set limits on your screen time, take breaks from social media, and participate in other stress-relief activities, especially during exam periods.
Designate a specific area for studying that is free from distractions. Keep your study space organized and technology-free if possible. This will help your brain associate that space with focus and productivity, enhancing your study effectiveness.
While engaging in discussions can act as an effective method to understand difficult concepts and revise information with your peers, at times, it can also imply that the material or resources your friend has covered might still be unfamiliar to you. This situation can potentially contribute to the stress of having a backlog of topics yet to be explored by you. It's important to keep in mind that each individual learns at a pace and in a style that suits them best, and staying true to your own learning pace and style will help you achieve better results.
Participate in study groups strategically. Choose groups where you can review and reinforce your understanding rather than comparing progress. This approach ensures that group study sessions remain supportive rather than stress-inducing.
Effective learning strategies can significantly reduce the stress associated with exams, enhance your preparation, and boost your confidence.
Methods like the blurting technique, the Feynman approach, the Leitner system, and more, stand as examples. Always remember that consistency is key; finding the perfect blend of strategies that align with your strengths will definitely contribute to achieving successful outcomes.
Incorporate various learning tools such as flashcards, educational apps, or interactive simulations. These tools can cater to different learning styles and help reinforce key concepts in a more engaging and effective manner.
The points mentioned above are quite mainstream and familiar; in fact, I’m sure you’ve tried most of them, but there are some other interesting ways to significantly reduce exam tension or stress. They all share a common factor, which ironically, involves not thinking about the looming pressure of exams, at least for a while. Here are some creative suggestions that can help you manage exam stress:
Just as Professor Lupin offers Harry Potter chocolate after facing a dementor (exams can be as scary as one!), eating chocolate, especially a dark one, can help with exam stress.
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Research shows that eating dark chocolate reduces stress hormones and boosts memory significantly. Dark chocolate might have an impact on stress hormones like cortisol, potentially leading to a temporary reduction in stress levels. However, the benefits of dark chocolate are generally thought to be most significant when it is consumed in moderation as part of a balanced diet.
Opt for dark chocolate with at least 70% cocoa content for maximum benefits. This type of chocolate contains higher levels of antioxidants and compounds that can help alleviate stress. Enjoy it as a small treat rather than a regular indulgence.
Immerse yourself in activities that bring you solace, such as writing down your thoughts, journaling, playing a soothing musical instrument, singing, or perhaps painting. Engaging in things you enjoy and are passionate about can create numerous positive effects on your mental and emotional well-being, helping to manage and reduce exam stress in the process.
Dedicate a specific time each day for creative activities. Whether it's drawing, writing, or playing music, regularly engaging in these activities can serve as a productive outlet for stress and a break from academic pressures.
VR experiences can offer a way to distract yourself and escape from the real world. Immersing yourself in a captivating VR environment can divert your attention from stressors and negative thoughts, allowing you to concentrate on something enjoyable and novel.
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Select VR experiences designed for relaxation and mindfulness. Some VR applications offer serene environments or guided meditation sessions that can help reduce stress and provide a mental break from exam-related worries.
Music has been proven to have various psychological and physiological effects, including its ability to positively impact mood, emotions, and stress levels. Research has shown that listening to classical music such as solo piano pieces, Mozart sonatas, calming compositions and similar gentle music can have positive effects on focus, concentration and mood.
So, put on a playlist of your favorite soothing music that uplifts your spirits!
Additionally, you can even explore brown noises. Brown noises are basically deep rumbling sounds that resemble the low-frequency sounds of a waterfall or thunder. Studies have shown listening to specific noise types, including brown noise, might have potential benefits in reducing stress and promoting relaxation.
Refresh your stress-relief playlist regularly to keep it engaging and effective. Adding new tracks that resonate with your mood can enhance the playlist's impact, ensuring that it remains a helpful tool for managing stress.
Have you ever spent time with a cute puppy? Then you know that the fluffball can make all your problems disappear for a while! Spending time with animals can often reduce stress and have positive effects on mental well-being. Interacting with animals can trigger the release of oxytocin, often referred to as the "bonding hormone.” Oxytocin is associated with feelings like happiness, trust, and social bonding, which can ease stress and anxiety. Whether it’s spending time with your own pets or visiting an animal shelter, animals have a way of bringing joy and comfort.
Explore pet therapy sessions if you don’t have your own pets. Many communities offer pet therapy programs where you can spend time with trained therapy animals. This experience can provide significant emotional relief and reduce stress.
Guided imagery involves using your imagination to create calming and soothing mental scenarios, such as imagining peaceful scenes, events, or objects. Engaging in guided imagery encourages your body's relaxation response by shifting your emotional state towards a more positive one.
Leverage guided imagery apps that offer structured sessions and calming scenarios. These apps can guide you through relaxation exercises and help you develop a routine for managing stress effectively.
Engaging in puzzles and games can divert your attention away from the sources of stress. They provide a mental break and allow you to focus on something enjoyable and challenging, such as solving puzzles, tackling brain teasers, or playing strategy games. Switching your focus to a different type of mental challenge can break the cycle of exam-related stress.
Incorporate daily brain challenges into your routine to keep your mind sharp and engaged. Activities like Sudoku, crossword puzzles, or strategy games can provide a productive distraction and help alleviate stress.
For tutoring academies, using tools like Classcard can further enhance the learning experience. Classcard's comprehensive class management software allows for efficient scheduling, student tracking, and resource management, which can help in creating a structured and supportive learning environment. By streamlining administrative tasks, tutors can focus more on delivering high-quality education and personalized support to students. This can significantly reduce the stress associated with exam preparation, both for tutors and students.
Exams may be challenging, but by implementing these strategies, you can effectively reduce exam anxiety and improve your overall performance to a great extent. Remember that it's normal to experience some level of stress before exams, but with proper planning, self-care, and a positive mindset, you can tackle exams with confidence and success. Best of luck!