Coping with Exam Stress

Stress comes in all forms and is an unavoidable consequence of life. Transient feeling of anxiety and Stress is part of life for every individual. Every child goes through such situations and develops their own coping mechanisms.

Preparing for an examination is the most common situation, which an adolescent finds difficult to cope with. It feels like a time-bomb ticking in your head. No matter what you’re doing, if you aren’t studying and you know you have an exam coming up, that’s what it’s like. It’s pressure building up in your body all the time. However, if the correct approach and coping strategies are used, it will help the adolescent to overcome anxiety and maximise their own performance in the examination.

Points to consider would be the following:

Nutrition & Healthy Eating

• Balancing food choices over time is what counts.
• Breakfast provides the energy needed through an active morning
• Children who skip breakfast may have trouble concentrating
• Fast food supply more fat, salt & calories that good nutrition
• Fast food is moderation won’t ruin a healthful diet, especially when consumed with green salads.
• Replace finger chips with an apple

Good Sleep – Good Exam.

• Insomnia (The inability to fall or stay asleep) can be caused by stress and exam anxiety.
• Disturbances of ‘sleep wake’ cycle during exams.
• If sleep struggles continue, talk them over with your doctor.

Exercise and Physical Activity

• Walk or cycle 15 minutes a day at least thrice a week.
• Avoid sitting cross – legged on the ground because this is bad for your knees.
• Avoid being a couch potato.
• Cut out junk food and control your weight.
• Swim or play a sport at least twice a week.

THE MUST DO’S FOR STUDENTS

1. Know your concentration span, Study with breaks.
2. Work out best time for concentration
3. Group study for difficult subjects.
4. Do not let previous results discourage you. Identify your weak areas from previous exams and work on them.
5. Time Management plan must be made for all subjects.
6. Choose a study place with minimum distractions and auto suggest to yourself about your resolution.
7. Try to coincide study time with the time, you would be giving an exam.
8. In case of average achievers, master what you know and are comfortable with.
9. For low achievers, master the essential information first.
10. Prioritise the workload. Give your best concentration time to the toughest subject.
11. Repeat your learnt work so the recall in exam is easy. Work not repeated or revised is easily forgotten.
12. Try to plan your revision time by drawing up a timetable. Build in time for the things you enjoy – like watching your favourite TV programme, going out with your friends, or going to play football in the park.
13. Give yourself a few treats – pamper yourself with a long hot bath, or listen to your favourite CD for an hour after you have finished your revision.
14. Relax with what you know before entering the exam hall.
15. Do not get anxious about the result – cross that bridge when you come to it!

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