How to Handle Exam Related Stress

What is stress?

How to Handle Exam Related Stress
How to Handle Exam Related Stress

Stress is a person’s response to overload or pressure. me test. You may find it difficult to cope with tasks, responsibilities, or other types of pressure, or you may experience anxiety in trying to meet these needs.

How do I know if I’m under stress?

Ask your self the following questions:

  • I suffer ?
  • Headache
  • Loss of appetite
  • Forgetfulness
  • Increased pain for no apparent reason Restlessness and irritability
  • Increased heart rate
  • Blurred vision
  • Dizziness
  • Trouble sleeping or waking up in the morning

Do I ?

  • I always feel tired
  • to feel yourself bad
  • social isolation indicator
  • Signs of loss of interest in activities
  • Difficulty relaxing or concentrating

Physical sensations such as chest pain, muscle spasms, needle-like sweating, dizziness or fainting, and stomach problems.

If you answered yes to most of the questions, you are probably under stress. Panic can sometimes cause bodily sensations that can make you anxious and agitated. Sometimes too much stress can lead to other problems, including panic attacks, depression, substance abuse, eating disorders, or self-harm. It is important to talk to someone and get the right help if you need it.

Why am I nervous before exams?

Stress is a natural response to pressure. Your body releases chemicals into your bloodstream that make you anxious and anxious. Your muscles are tensed and ready for action, and your heart is beating faster, pumping blood to your muscles and brain. Shortness of breath, profuse sweating and dry mouth. Hormones such as adrenaline cause these physical reactions. This automatic response is called the fight-or-flight reflex. These hormones make you give your best in competition. However, consuming too much of this hormone can affect your health.

How to minimize exam stress?

1) Preparation: The most important skill is to be well prepared. Start preparing early. Practice on your own regularly, complete sample papers at the end of a course, answer questions in Intext, practice mock exams, and more. It’s a great way to stay organized and prepared.

2) Be healthy: Staying healthy also helps you manage stress effectively. Reduce your intake of fatty meats and dairy products. Baking and salt. Eat more fruits, vegetables, poultry and fish as they have a calming effect on stressed people. Eat right and regularly. Remember, the brain helps with nutrition.

3) Relaxation : Meditation and/or yoga are great ways to calm the mind. They make you feel calm and balanced, improve concentration and help you sleep better. Meditation is ideally the last thing you do when you wake up in the morning or before bed. 15-20 minutes of concentrated meditation is enough.

4) Stay fit:  Regular exercise helps reduce stress. Activities such as leisurely walks relax the body, increase energy, clear the mind, and reduce stress.

5) Attention: do not drink too many stimulating drinks such as coffee or tea. The caffeine in this drink will clear your mind less.

How can I prepare for the exam ?

1) Effective time management.
Make a to-do list.
Also, save your notebook and add it to your list when you need it so you don’t forget it.
– Set priorities.
– Plan your daily routine according to the inspection plan.
– Give your body – Minimize the rest you need to perform effectively the next day.
– Say NO to priority thieves like daydreaming.

2) Eat dinner early
– get up early and help freshen up.
If you feel hungry late at night, eat something like a banana or a glass of milk.
For good sleep, avoid fatty, spicy, or spicy foods before bed.

3) Take a break
Take a break when your head is filled with so much content that it’s hard for you to focus on your studies.
– Study outdoors and stretch your arms and legs before you sit down to study again.
– Deep breathing can calm your mind when you are worried. Rotate your head or rotate your shoulders a few times
– a quick shower is refreshing for active study.

4) Manage your emotions effectively

Don’t let mood and personal issues get in the way of completing assignments. Ask yourself if it’s worth worrying right now. You can remain calm and ignore it. In case of an unavoidable or urgent situation, ask your parents and friends for help.

Feel free to unnecessarily.
do it now!!
If you are late, you will panic later.

How can I stay focused ?

If you have trouble concentrating, write down your schedule. Do not exercise for more than 45-60 minutes at a time. You can start with a short training period and then increase the time by adding a few minutes to each session. After a few reasonable hours (5, 6, etc.), stop work and do something else at night to restore your balance, like eating well in a good place, exercising, and having a laugh. .

Why do I have to take the exam again before the exam?
Review is not about memorizing facts, but rather about trying to understand a topic well enough to show that you are familiar with the underlying problem, regardless of the specific problem. If you answer only 3-5 questions correctly, you will be confused if not many people come to the test. You may also know a lot more than you think. It’s a good idea to do a few sample articles yourself in the real world and then focus on the weaker issues while fixing them.

Overview ?

1) Schedule according to the exam schedule.

2) Strive to provide a quiet, quiet and comfortable viewing area where you can work without distractions. If you work out in a room where you eat or sleep, try separating your workspace so it doesn’t distract you when you’re not working out.

3) Experiment with alternative peer review methods to make peer review more enjoyable and keep you motivated to learn. You can take notes from textbooks, briefly summarize topics (for example, in a mind map format), speak out loud, and memorize dates, formulas, or vocabulary.

4) Switching methods helps maintain interest and better assimilate information. For the same reason, mix boring topics with more interesting ones. If it’s hard to start, start with something simple.

5) Think positively, filter what you write and read, ask questions, and then check yourself. Endless notes can be pointless and a waste of time. If you don’t understand something, look elsewhere.

6) Practical questions and planned examination documentation. This will give you an idea of ​​what the exam will look like and how to allocate time between questions. The test cases are by no means identical, but similar enough to be useful.

7) Take a break as soon as your mind detects that you have lost focus. Then revert back to the patched update.

How to deal with stress before exams?

1. Preparation. The sooner you start auditing, the less stress you will experience later.

2. Don’t study 24 hours a day: 24-hour reviews tire you out. Incorporate fun activities into your schedule to help you unwind. A little exercise or making time for exercise is a great way to reduce stress.

3. Sharing your stress: Limiting your emotions can increase anxiety, but talking about your feelings with friends and family can quickly relieve stress.

4. Get a good night’s sleep: There is nothing worse than taking a test without sleep.

How to deal with exam day stress?

1. Cleaning up: Get up on time and prepare everything for the exam.

Make sure the pencil case contains: Original map

a. I -card original /copy

b. Hall Tickets – Original / Download from NIOS website

2. Eat a healthy breakfast: Eat slow-burning energy foods like porridge (dahlias) or bread (savage/cottage cheese for breakfast). It will keep you calm and awake all day long.

3. Take a deep breath: Simple breathing exercises can help stop panic attacks. Take a moment to inhale slowly through your nose and exhale slowly through your mouth. Repeat this three times and you will immediately feel calm.

4. Reading questions. When referring to the exam sheet, read the questions carefully and hastily write down everything you know about the topic.

What to do if your head is empty before the exam?

Don’t panic if your head is empty! Panic only interferes with remembering information. Instead, focus on slow, deep breathing for a minute. If you still can’t remember the information, move on to another question and come back to this question later.

How can you calm down?

First, don’t think of it as exam day. Instead, think of it as part of a series of events that includes the happy life you enjoy now and the happy life you end up with.

Second, practice the 60 second relaxation exercises that you will use on the day of the exam. Close your eyes, lower your shoulders and listen to your breathing. Do nothing for one minute, counting the inhalations and exhalations, remove the background noise and inhale slowly from the belly. Say “1001, 1002, 1003” (number of breaths) and “1004, 1005, 1006” (number of breaths). Then pause for 1007 before inhaling again. Breath control does not remove CO2 from the body, causing panic in the brain.

How can family and friends help relieve exam stress?

You must know that you have the support of family and friends. It is important that they are sensitive to additional stress that you can handle and give you space and time to learn. A regular diet, appropriate relaxation options, and emotional support will help. We also provide a lot of positive feedback to show them their confidence. Friends and family should do their best to minimize distractions and relieve additional stress. Encourage them to seek appropriate help.

But how do you know if you need help? Talk to family and friends and explain what kind of support you want.