Exams are around the corner, and so is the urge to perform and score well. A bonus that comes with these exams is stress. While stress is an important factor in exam preparation, it can be both good and bad.
Small amounts of stress, short-term, can be good. Stress can stimulate your immune system and it is there to help you deal with difficult situations by making your brain sharper and giving your body more energy. Stress works as an encouraging factor, which keeps the students motivated and on track with their preparations.Students might find themselves working at a faster pace and prioritizing their tasks more effectively, knowing that their performance can impact their future aspirations. By learning how to handle stress and pressure, students can set the foundations for personal growth and self-improvement not just in their academic life, but also in their future career and personal pursuits.
While stress in small amounts is beneficial, stress in large amounts can be disastrous. Exam stress can be a significant source of anxiety and fear for teenagers. It can have long-lasting effects on their mental health, causing them to feel overwhelmed and stressed out. The pressure to perform well on exams can be intense, and the effects of exam stress can linger long after the test is over. This can lead to high levels of stress and anxiety, which can have negative effects on their mental health. It can also cause physical symptoms such as headaches, stomach aches, and fatigue, which can impact academic performance. Moreover, students who experience exam stress may be at increased risk of developing mental health problems later in life.
MANTRAS TO REDUCE EXAM STRESS
1. Remember to breathe
Setting aside a couple of minutes every day to practice mindfulness techniques, such as breathing exercises, helps you to calm down your body's stress response and shift your attention back to the present moment. In turn, this gives you time to rationally think through the anxieties you have, rid yourself of unhelpful thought patterns and enables you to deal with a large number of exams and begin more effective revision.
2. Eat, sleep and exercise well
Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day can increase symptoms of anxiety. For your body's best performance, make sure you're getting 8/9 hours of sleep, enough slow-release carbs, less caffeine and more water, and at least half an hour of exercise per day.
Setting realistic goals, whether you have several weeks, days or hours before your exam, helps you to put everything into perspective. Acceptance of your situation and working within the realms of what you have maximises your productivity without the risk of burning yourself out.
In 2004, a research paper published in Linguistics and Education saw that revising with peers is an effective study technique as it allows individuals to better absorb their own notes. Furthermore, the emotional benefits of social support tend to include a better sense of confidence and autonomy.
Panicking before, during or even after an exam is common among students. If you experience it at any point, take six deep breaths, hydrate yourself, and then go back the problem at hand, being sure to break it down into several, manageable chunks. Remember that there is usually a rational solution to every problem, even if you can't see it at first glance.
When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to replace it with a positive one. For example, instead of thinking 'If I don't get at least a 2:1, I am a failure', think 'Whatever I get, I will be proud of myself and value how much I have already achieved'. You can do this!
In conclusion, exam stress is a double-edged sword that can either spur academic excellence or lead to detrimental consequences. While moderate levels of stress can be beneficial in motivating students to strive for success, excessive stress poses significant risks to their mental and physical health. By fostering a supportive environment and equipping students with the necessary tools to manage stress, educators can help strike a balance where exams serve as a catalyst for growth rather than a source of distress.
Sharanya Bhardwaj
Class 8th D
