Exam stress? 7 steps to get rid of the anxiety

Examinations can take a toll on the mind and body. A sense of nervousness and a tingling sensation in the stomach is quite common during exam time.
Exam stress? 7 steps to get rid of the anxiety
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The trouble begins when anxiety and sleeplessness overpower the calm. If the stress levels get too intense or are left untreated for a long period of time, it can have negative effects on physical and mental well-being.

Most students tend to associate heavy connotations with the concept of examinations. Our education system has not been exactly helpful in bringing clarity to how it evaluates knowledge. So, academics often take the pressure of performing well on themselves too hard.

To break the rut and help young adults refresh their minds, Dr Kedar Tilwe, Consultant Psychiatrist, Department of Mental Health and Behavioural Sciences, Fortis Health Care offers some solutions. These seven steps could definitely bring about a positive change in the environment and help students focus better.

Add stressbusters to your lifestyle

Do not make drastic alterations to your daily routine, but do make studying the primary activity. Often a short walk or listening to music are great stress busters. However it is better to avoid TV binges and gaming sessions or at least, postpone it for after the exams.

Set a time-table

Time-tables are a guide. It is smart to know the exact portion and to have a corresponding time-table handy. But do remember to keep it flexible and allow for some personal time, good sleep and yes backlogs.

Good sleep

Sleep for at least six hours. Your brain needs rest and you don’t want to fall asleep during the exams!

Take a break

It is common to have the focus of attention vary over time, so try and take a break every 45 minutes. But do keep the recess down to a minimum!

Revision pattern

During the exam period, revise your notes and ‘skim’ through your textbooks. Make mnemonics, add prompts, revisit the headings and read the ‘must know’ topics first.

What’s done is done

Focus on the next day’s paper and avoid ruminating about the previous one. To enable this, relax for an hour before resuming studying for the next paper and do not discuss the paper or the marks you are likely to get!

Seek help

Remember, you are never alone. So, if things get tough, reach out to your family, friends, teacher or counsellor, they will be happy to help.

If someone close to you is suffering due to exam stress, create a supportive energy around them and help get them out of their discomfort. Expressing your love and concern for them can boost their well-being.

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