Prepare your mental alertness now for exams
Exam time is approaching soon, and many high school learners will be faced with extreme pressure, anxiety and emotional fatigue, caused by heavy workloads, fear of failure and limited time to rest. For some of the learners this is a dreaded period of our school days. Exam periods are always considered stressful for learners, no matter how many exams you have written in the past, each test or exam comes with uncertainty which all causes study stress and anxiety.
As much as we may dread writing exams, they are an important requirement for testing the readiness of a learner for progression. Effective stress management during exam time is therefore not a single action, but a continuous process that requires dedication, emotional control and team effort.
What is exam stress?
Examination stress is the physiological and psychological reactions people exhibit in response to environmental events called stressors, e.g. writing exams. Stress is a natural phenomenon of human beings, and every individual has gone through stress at one point in their life. A little stress is a natural part of exams and academic performance, which sometimes helps to motivate and boost performance. However, extreme stress causes learners to perform poorly in the exams and causes health issues. It is important to know the signs of extreme stress and to seek help as soon as possible.
Why does it happen?
Not feeling ready: Poor planning or inadequate exam preparation that make you feel you are running out of time to cover the work.
Fear of failure : Worrying about what will happen if you don’t get good marks in your exams.
High expectations : Pressure from parents, teachers or even yourself to perform exceptionally.
Peer pressure : Comparing your grades or performance with that of your classmates.
Improper sleep: Sleep deprivation messes with concentration and memory. People who study late or worry too much lose sleep. Without rest the brain cannot process information properly, and the learner becomes anxious and tired during exams.
Signs of exam stress
Physical symptoms: The learners can exhibit physical symptoms like headaches, stomachache, fast heartbeat, muscle pain and dry mouth.
Cognitive symptoms: These include lack of concentration, brain fog, lack of problem solving abilities, memory loss, anxiety and fear.
Emotional symptoms: Emotional symptoms occur as a result of pressure from parents, teachers, peers to perform exceptionally well in the exams. They include mood swings, crying and sadness, anxiety and fear. etc.
Behavioral symptoms: Common behavioral symptoms exhibit as nail-biting, feeling sick, smoking, alcohol consumption, binging with fast foods, etc.
How to manage exam stress
Like the saying goes, prevention is better than cure, it is advisable that you prepare yourself early for the exams rather than wait for the last minute. Writing exams is not an emergency occasion that you did not expect. Everybody knows from the beginning of the year that they are going to write midterm exams, and year end exams. Therefore making a habit of taking every test as preparation for the coming exam will help you to become eveready and not be taken by surprise in the end.
It may somehow sound monotonous, but the same message like I told you before, I will repeat again until you get into the habit. Prepare early to avoid last minute panic, this is very important. Replace negative thoughts (“I’m going to fail”) with positive ones (“I have prepared and will do my best”). Practice deep breathing, mindfulness, prayer, meditation, or muscle relaxation. Take regular breaks, and make time for hobbies and friends. Eat healthy meals and limit caffeine and energy drinks. Exercise regularly to keep your mind active. Sleep for up to 8hrs every day. Follow your study timetable to the core. When you feel overwhelmed, talk to someone you trust and release your stress.
Quick relief techniques
Belly breathing: Take slow, deep breaths,fill your belly more than your chest, then exhale slowly.
Quick movements: Take a short walk during study break, or run, to stretch your muscles, or shake out your arms to release physical tension.
Sensory distraction: Listen to your favorite music, step outside into the sunlight and get some fresh air.
When you feel overwhelmed, talk to your parents, teachers, and friends. If you’re struggling to cope, professional support and guidance can be the only answer to your problem.
Cheers. Stay healthy, clean and of sound mind.
Letshsego Lovedelia Benjamin is a highly qualified Health and Wellness practitioner who holds a Bachelor of Social Science (B. Soc. Science)
Her extensive medical background is anchored by foundational qualifications in General Nursing and Midwifery. Additionally, she has earned advanced specialized diplomas in Community Health Nursing, Psychiatric Nursing, and Occupational Health Nursing.
Contacts email: letshego.benjamin@gmail.com
