The mere mention of the word exam can evoke stress in many people. Exam stress is real and many people face it. All of us feel a little nervous. Yet, for some, exam stress can be a real problem that stops them from performing well. This article explores more about exam stress and how we can relieve exam nervousness.
There are many reasons why we can experience exam stress. People experience exam stress to varying degrees. Some amount of stress is good for performance. It can help us to perform better. It helps us get in a serious mode as well. However, when there is a lot of stress, it can spoil our performance. Too much stress can lead to anxiety which in turn makes things worse. Why do we experience stress?
We can experience stress due to performance pressure. We sometimes anticipate the worst outcome. This is why stress builds up as exams approach. We can experience stress if parents or teachers expect a lot from us. We fear letting them down. Some people may have an inner drive for competition. They may want to excel in class. This is why they can get stressed during exams.
Stress can also spring from a need to be perfect. When people desire perfectionism, they fear even a small mistake. That is to say that perfectionists want a good score. They cannot afford a score that is not perfect. They have unrealistic expectations of the ideal student or a good grade. Deep inside they have a fear that if they score badly, their perfect image will be ruined.
A very commonly seen cause of exam stress is a fear of failure. People think that if they fail, it will be the end of their lives. They think that others will label them as a failure. Additionally, they feel that if they don’t perform well, their loved ones will get hurt. They also have unrealistic expectations of an ideal score.
How to Beat Exam Stress?
Exam stress can lead to many problems. A child will not be able to do well. They will have sleep problems. Moreover, some people can even panic due to exam stress. It is important to address the issue of exam stress. There are many ways in which one can deal with exam stress. Here are some of them:
Planning and Preparation
We get nervous during exams if we are not well prepared. Planning well in advance reduces exam nervousness. Additionally, if we try to cram up information at the last minute, we
cannot retain it for a long time. An effective way is to plan the syllabus well in advance. Make a realistic timetable. Take sufficient breaks. Moreover, we must revise the material again and again so that we don’t forget it. This strategy helps us feel less stressed during exams. We can make short and crisp notes of our study material.
Do a SWOT Analysis
SWOT analysis refers to identifying your Strengths, Weaknesses, Opportunities, and Threats. To put it in simple words, try identifying and covering the topics that scare you the most first. The second step could be to identify the opportunities- the scoring topics. There are many places where you can score well. In the next step you can work on the topics you are weak at. For instance, some students find mathematics difficult. You can make a table of formulas as a ready reckoner. Lastly, strengthen the topics you are good at. Don’t forget to revise the concepts you know well. Revision helps you feel confident and reduce exam stress.
This refers to delaying things for another time. Do not keep earning at the last minute. Delaying tasks is tempting but during exams, it is very difficult to cover the syllabus the night before. When you finish your tasks on time, you feel more in control. This helps you relax. Procrastination leads to cramming up information in the end. This can lead to last-minute hassles. Try to be active and finish your tasks on time.
Talk to your mentors or teachers about topics you find difficult. You can seek help from your friends who may be able to explain the concepts better. Additionally, there are multiple sources of learning these days. You can check the internet for easier solutions to a concept. Try to make the concept fun to remember. Seeking help doesn’t mean you are incompetent. When you talk to other people, it helps you reduce the exam stress that you are facing.
Engaging in some form of exercise is a great way to relieve exam stress. When we exercise, our body releases hormones that make us feel good. They also help us to think clearly. When we exercise, we also keep our bodies fit. We drink more water and eat good food. All of this helps to fight exam nervousness. When we experience exam nervousness, we can get dehydrated due to low water intake. Exercise helps us to keep our bodies hydrated. Before the exam, engage in some mild form of workouts such as stretching or a short walk. You can dance a little to make you feel good.
Be Realistic and Believe In Yourself!
When you accept your present situation, it helps you perform better. Trust in the number of hours you have put in to prepare. Do not set unrealistic goals and expectations. Have faith in yourself. Do not hop into learning from new sources right before the exams. Rely on your notes and trust your preparations. When you believe in yourself, you feel confident. This confidence helps you to answer well in your exams. This reduces exam stress.