HOW TO DEAL WITH BOARD EXAM STRESS:-
The scores achieved in these exams are considered very important for getting into universities, professional courses or training programmes and other occupations
his board exams creates competitive, healthy and unhealthy stress among students and some peer pressure of scoring high. This brings anxiety, fear of exam among the candidates.
A) How does exam stress look like?
Some signs of stress include:-
- Feeling confused
- Losing touch with friends
- Feeling moody and low
- Having trouble making decisions
- Feeling overwhelmed
- Lack of motivation to do anything
- Trouble sleeping or getting out of bed
- Tense muscles or headaches
- Having an upset stomach or feeling sick
- Fidgeting, nail biting, teeth grinding
B) Steps to reduce the stress and start studying:-
It’s never too late to set up good study habits. Here are some helpful ideas:
- Find a quiet place to study without distractions.
- Set-up your study space. Make sure it’s not too cluttered and has everything you might need.
- Find out as much as you can about the exam so you can prepare.
- Ask your teacher if you’re unsure of what will be tested.
- Learn to make ‘mind maps’ and use them to collect ideas and thoughts, use bright colours to help remember important links.
- Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.
- Take regular short breaks – use this time to have a drink, get something to eat or play with a pet.
- Ask for help – If you’re having trouble with something you’re studying ask a teacher, friend, sibling or parent to help.
C) Tips to remember:-
- Remember passing an exam is only part of the story. There’s always a second chance or another way to reach your goals”
- If you’re feeling stressed about exams, you’re not alone.
- Talking to someone and finding ways to cope during exam time can help.
- Stick to a routine by eating and sleeping at around the same time each day
- Get a good night’s sleep. This gives your brain time to recharge and remember what you’ve learnt.
- Give yourself mini rewards once you achieve your study goals – watch a TV show or go for a run
- Keep focused on your study – don’t let other stuff like friendship worries distract you.
- Avoid junk food – it will bring a sudden burst of energy and then fall away quickly leaving you feeling worn-out.
- Eat a well-balanced diet – lots of fresh fruit, vegetables, cereals, grains, nuts and protein are all good for the brain and energy levels.
- Allow yourself time to rest – try out some relaxation activities like deep breathing, meditation or listening to music.
- Cut back on energy drinks they can increase nerves. Drink lots of water instead!
BALANCED DIET & TIME MANAGEMENT:-
Steps taken by ASQUARE to reduce the stress of our aspirants:-
Students are one of the most common victims of stress. Factors such as financial expenses, over commitment, family expectations, deadlines and workload all induce stress in students. While a mild amount of stress is very useful and acts as a motivation for students, too much stress can interfere with their daily lives.
When built over time, stress can give rise to a host of serious problems such as depression and anxiety. Managing stress in its early stages can help maximize the college/university experience and opportunities for students.
There are three kinds of common stress triggers students experience:
Social stress puts serious peer pressure on students. Dealing with new relationships, balancing academic life with social life, living with or without family members, adjusting to the new environment, all trigger stress in students.
Strict schedules, deadlines, low grades, challenging classes, exams, responsibilities, and poor time management all lead to a buildup of academic stress.
- Daily life.
This stress is associated with issues that are not related to academic or social life. These can include daily commute, part-time job, financial burdens, and so on. Practical stress management can help students deal with their worries and become more productive, competent and efficient. Here are a few tips for managing stress:
- Manage time.
Proper time management is one of the most effective stress-relieving techniques. Whether it’s relaxation, work or study, time must be spent wisely. Students must be able to design and stick to a timetable. Choose a relaxing break between work and study, even if it’s just taking out time to breathe.
- Exercise and get some air.
A healthy lifestyle is essential for students, especially at university level. Instead of partying at night and being cooped up at home studying throughout the day, take out time to get some air and exercise. Stress is generally lower in people who maintain a healthy routine.
- Stay positive.
If you keep focusing on the negative aspects of a situation, you will be burdened by mental stress. Instead, try to look at the glass half full, and stay optimistic through tough times. For example, instead of feeling upset over a bad grade, try to maintain a positive attitude and look at ways to improve the next time.
- Organize your academic life.
Organization is very important in academic life for dealing with stress . By keeping academic notes organized, turning in assignments on time, and keeping track of all deadlines, stress can be reduced to a great extent.
- Stop procrastinating.
The best way to stop procrastinating is to get the most difficult tasks out of the way first. Most people procrastinate because they dread the task they’re putting off. Get rid of the dreaded deed, and you’re good to go.
- Take one step at a time.
Don’t put too many eggs in one basket. Instead of feeling overwhelmed about all the deadlines, it’s best to make a list and sort them out one by one. This helps you to be more efficient and productive with your time.
- Spend time with friends.
A cup of coffee with family or friends is all you need to bring your stress levels back to normal. Stress can also get worse if a person feels lonely. By letting out all your thoughts to someone you trust, you immediately feel a lot better.
- Water therapy.
Water therapies are effective for reducing stress and relaxing the body . By drinking lots of water and treating yourself to hot baths, you can help your body relax. By adding aromatic oils in your bath, you can double your relaxation effect and improve your academic performance.
- Do something you love.
If you feel extremely stressed out, take a break and do something you love. Whether it is painting or listening to music, doing something you enjoy can cheer up your mood and distract you from a stressor.
A general rule of thumb is to moderate your workload and avoid taking on too much. Following the tips above can ensure you find and maintain a good balance in your academic life. If normal management tips do not help, seek advice from your university’s student support services or other professionals.