Dr Abhishek Chowhan
Students are often faced with a series of exams or tests at the end of term or semester, which are usually scheduled closely together. This can lead to great stress for students and the parents. Stress is not necessarily harmful: mild forms of stress can stimulate and energise you. Slightly increased stress levels may make you more alert and motivated to do your work. However, if your stress level is too high then it can cause difficulties, including impairing your ability to prepare for and perform during exams. In some cases that stress can become very acute, resulting in what many people refer to as panic attacks causing severe anxiety, restlessness and feeling of impending doom. There is a whole range of different signs which may indicate that you are feeling stressed. The signs could include: strong feelings such as feeling scared or irritable; changes in your thinking such as being unable to concentrate and remember things; behavioural changes such as changes in your appetite, increased use of drugs or alcohol and sleeping difficulties; physical changes such as headaches or other pains from muscles that have become tense.
What helps to better
a person’s stress level?
Support network – A young person experiencing exam stress will have a better response to stress if supported by parents or other caring adults. One of the best things parents or carers can do if their child is experiencing exam stress is to try to be as supportive and tolerant as possible.
Sense of control – Having a sense of control about what to expect on the day, what to learn and ways to systematically revise will assist you to manage your exam stress.
Positive attitude and outlook – See the bright side, laugh at yourself and appreciate the positives in life. People who are resilient to stressors have an optimistic attitude.
Preparation – The more a young person prepares for a stressful situation, such as an exam, the easier it is to cope. A student’s stress level is often influenced by the amount of preparation and planning they have put into studying towards a particular exam and how confident they feel about the material they are to be tested on.
Controlling stress is an active process which means that you will have to take steps to limit its impact. However, there are some very simple strategies that you can adopt which may help your stress levels work for you instead of against you.
Improve your study skills
You can greatly reduce the exam stress by establishing effective study and learning habits. Find a quiet place to study without distractions. Make sure your table is orderly so that you can focus better. Ask for help from your parents or ask your teachers for clarity if you are unsure of something or if you feel confused. Make ‘mind maps’ to collect ideas and summarise thoughts – use bright colours to help remember important links. Plan your study schedule early on so you have sufficient time to study. It can be helpful to develop a clear, realistic plan of what you want to cover in each study session. Can you break it down into small chunks? Remind yourself to take a short rest and move around in between each part of their study.
Healthy sleeping and eating habits
Try to eat a well balanced diet, eating at least three regular meals a day. Eat foods which will release energy slowly and are likely to have a calming effect. Food or drink high in sugar may give you instant energy, but in the long term may wind you up leaving you feeling more nervy and edgy than you did before. Limit your consumption of caffeine particularly found in tea, coffee, fizzy soft drinks etc. Excess caffeine tends to heighten arousal and increases anxiety and restlessness; it can also impair your concentration and may keep you awake at night. Try to also limit your use of alcohol and to avoid all use of non-prescribed drugs.
Relaxation ideas to help your child cope with exam stress
Always relax before going to bed after concentrating for long periods of time. Activities such as reading a short story may help you unwind and sleep better. Go out for a walk, run or do some other exercise you enjoy. Learn relaxation techniques such as listening to some gentle music, lie down, close your eyes and take a deep breath while visualising a calming scene such as a quiet hill station or a deserted beach. Develop a positive mindset by visualising success – this can really help with self-confidence.
Ideas for exam day
Have a good but moderate breakfast or lunch, remembering not to drink too much caffeine. Try to do something relaxing for the last hour before the exam. Last minute cramming could cloud your ability to remember the overall concepts. Try to avoid fellow students who may increase your anxiety levels by asking what you have or have not revised etc. Use the breathing exercise that you have practised to regulate your breathing; exhale slowly. If you find even getting into the examinations hall a problem, talk to a trusted friend and ask them to walk to the exam hall with you. Have a plan for how you will use your time in the exam hall.
Post-exam tip
Easier said than done, of course, but, try to keep in mind that once the exam is over, you can’t go back and change anything about how it went. So, avoid asking your friends what they put for certain questions if you think that will just stress you out. View your mistakes as opportunities to learn. From this perspective, getting an exam question wrong isn’t something to be worried about. Exercise can also help you to get your mind off of your exam after it is done.
Following these simple tips will help you young students to deal with the pressure of exams effectively and hopefully will assist you in bringing your best potential out.
(The author is Consultant Psychiatrist Government Hospital Gandhi Nagar, Jammu)
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