7 Ways to Manage Examination Stress ; Stress is a normal bodily response to challenging situations. When we find ourselves in difficult, dangerous or unexpected situations, our body reacts in ways that are meant to protect us from harm. Hormones like adrenalin are released that raise our heart rate and breathing rate, our muscles tense and our focus sharpens.
When it comes to stress about study and exams, a little bit of stress can actually be beneficial.
“Up to a certain level, stress can be kind of good,” Annie explains. “It increases your productivity, it makes you want to achieve goals and it gives you adrenalin and energy to make things happen. But then stress reaches a point and that stops happening, you plateau, and then after the plateau, these effects start decreasing.”
Situations that people find stressful can vary a lot: some people find pressure to perform well at work or study stressful, some people find social situations stressful, and some people find deciding what to eat for dinner stressful. Just like everyone is unique, so are the situations that make us feel stressed. It’s never silly or wrong to be stressed about something, but it is important to relieve stress if it is ongoing or affecting someone’s health or happiness.
Examinations ar integral side of teachers that assesses a learner’s data in a very course of study. Studies have shown that exams aren’t effective method to check a student’s data. sadly, exams ar still used as yardstick to determine a student’s final grade.
Most students dread communicating periods because it heightens stress and anxiety in them. In times like this, students might pull associate degree all-nighter or do unlimited days within the library. This may need a plus of serving to them retain info however might probably cause a burnout.
Do you have associate degree approaching communicating? will exam stress gets at you? will it oftentimes affects your grade?
Here ar handy tips to assist you relieve stress throughout communicating periods. We bet you, you’ll not solely be less stressed however attain higher results with the following tips.
How do I tell if my adolescent is stressed? – How to deal with stress as a teenager
Some teens may straight out tell you once they’re stressed, whereas others may keep things to themselves or not have the language or confidence to share however they’re feeling.
Annie encourages oldsters to appear for changes in their teenager’s behaviour that may indicate they’re stressed.
“You may notice things like them not sleeping properly,” she says,” or they’re attending to bed loads later than usual or obtaining up sooner than usual. If they’re feeling usually exhausted and speech communication they’re tired all the time, that may be a symptom of stress.”
Annie additionally notes alternative changes in routine, like ingestion a lot of or but usual, not disbursement time with their friends or talking a lot of or but traditional, may be signs that your adolescent is feeling stressed.
“A very clear sign is that they don’t get pleasure from the items that they accustomed,” adds Annie. “Maybe they were very into drawing before and you’ve noticed that they’ve simply completely stopped doing that. which will be a very clear sign that the teenager’s stressed.”
If you’re thinking that your young is stressed, it’s necessary to try to to one thing concerning it. The action needed can vary counting on every kid and scenario. Follow these six steps to assist your young manage their stress.
7 Ways to Manage Examination Stress – 7 tips to avoid stressful situations
- Create a schedule and stick to it
Creating a schedule helps to alleviate stress as there’s time for studying, resting and relaxing. It enables you to be at your best. Prepare a study plan and goals that will be easier to follow.
Take regular breaks and schedule in fun things to do. Having a balanced routine makes you feel more refreshed and relaxed the next time you want to study.
Based on research carried out by American Psychological Association, exercise is said to relieve stress. Having an exercise routine will help calm your nerves and release endorphins that will keep you energised and motivated.
A study session after a walk is more likely to be fruitful than an all-nighter.
- Get enough sleep
The importance of sleep cannot be underestimated. Research shows that inadequate sleep leads to an increase in stress levels. If you’ve been having distorted sleeping patterns, it’s essential you get enough sleep in this exam season as it helps your brain retain new knowledge.
A good night sleep lessens stress and aid concentration.
- Listening to music
Music has a calming effect on the brain as it helps ease exam stress. Listening to music slows our pulse, lowers our blood pressure thereby reducing our levels of stress hormones.
While we can’t exclude the fact that listening to music can distract students when studying, classical music and instrumental tracks are your best option as they stimulate the brain without distraction. Add some classical music to your playlist and tune out exam stress.
- Use positive affirmations
Motivational quotes and positive affirmations have relaxing effect on the mind. Study have shown that positive affirmations can help reduce exam stress by reducing adrenalin levels. Next time you feel an increase in stress levels, try some of these positive affirmations:
- I’m going to excel in this exam.
- I’m getting better at taking exams.
- I enjoy studying.
- Create a good study space
It’s important to build a healthy and comfortable study space. Ensure that your study area is illuminated, well ventilated, has comfortable seating arrangement and close to essentials needed for successful studying.
Also make sure your study space is uncluttered as a cluttered desk decreases concentration, overloads your brain and prevents you from thinking right.
- Apply relaxation techniques
Eliminate exam stress by practising breathing exercises or meditation. Breathing exercises help calm your nerves and increase focus and concentration.
Studies have demonstrated that deep breathing reduces stress levels. Are you anxious about your exams? All you need is take a few deep breaths, ignore negative thoughts and believe in yourself!
What are 3 ways to manage stress during exams? – 7 Ways to Manage Examination Stress
- Remember to breathe. …
- Eat, sleep and exercise well. …
- Set realistic goals. …
- Don’t go it alone. …
- Pace yourself through panic. …
- Believe in yourself. …
- If you feel like you are struggling, talk to someone.
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effects of stress on adolescent mental health