How to deal with exam stress and anxiety?

If you thought that the toppers in your class do not have any anxiety or stress during exams, then perhaps you might be thinking completely opposite. Everyone around you have an anxiety and stress before exams. The key is whosoever is better prepared will have less anxiety.

There can be many anxiety indicators in a person. To name a few here they are -

• Feeling cranky and irritable.
• Feeling inadequate and negative self-talk.
• Problems sleeping or waking up from sleep.
• Increased heart rate.
• Chest pain, nausea, trembling, sweating.
• Habits such as fidgeting when stressed and biting nails.
• Indecisiveness, confusion, and inability to correlate information.
• Sudden mental blockage and going blank during or right before the exam.I
• Inability to remember the information learnt earlier.
• Increased smoking, drinking or drug abuse.
• Losing touch with friends.
• Anger towards parents, peers or teachers due to pressure.
• Suicidal thoughts or wanting to run away.
• Headaches and body ache with or without fever.

Well, if you have such symptoms then you are under anxiety and need to work upon to come out of it from such a situation. Here are a few tips to study -

•  Find a quiet, well-lit place to study. It seems obvious, but sometimes you have to hide from distractions. Tell others you are studying and ask them to leave you alone for a while. You can meet later to relax and have fun.
• Work at a desk or table. DO NOT lie down on a couch or bed to study. Take a break if you need it.
• Find the best time of the day to study. Some students are most awake in the morning, others think best late at night.
• Learn at the most optimal time of the day for you to concentrate and study.
• Review the day's notes when classes are over. You'll be able to deal with questions about class material when it's fresh.
• Bribe yourself. Promise yourself that you'll do something fun IF you study for a period of time. When you reach your goal, see a movie or go out with friends.
• Take frequent short breaks. Studies show people can concentrate only for about 30 minutes before they lose focus. When you get to the point where your mind starts to wander, get up and take a walk. Get a drink and come back.
• Sometimes studying with others can help you illustrate which material is understood and which isn't. If you can answer questions and explain concepts to others, it shows that you know the information well. Otherwise you'll realize you need to study some more.
• Be cautious about studying with others. Sometimes certain co-students will be a distracting force. Carefully choose with whom you will work and study.
• Cycle between studying alone and studying with others. Study alone to master concepts and information; study with others to test your true understanding.
• Form a study schedule for the day and stick to it.

Here are a few tips that you find them handy while preparing for exams and keep you anxiety and stress free -

• Be prepared well in advance: The most common cause of exam anxiety is lack of preparation. Set up a study schedule at least three weeks before your first exam. You may find that you actually need to start studying very early due to other commitments. Planning ahead helps you to avoid cramming which can be a major cause of exam anxiety.
• Sleep well before the exam: Regular sleep is one of the best ways to control stress. Getting up and going to bed each day at the same times ensures that your body and brain are getting the rest they need for optimal functioning. Students who follow a regular sleeping pattern have been shown to perform 30% better than students who stay up late or get up early to study.
• Regularize tea, coffee (caffeine) and sugar intake: Keep caffeine and sugar intake the same during exam time. Don’t increase or decrease the amount of coffee or tea that you normally drink as your body and brain are accustomed to getting a certain amount.
• Learn relaxation techniques in your chair itself: When you display any symptoms of anxiety while studying or during the exam, use relaxed breathing to calm yourself. Take your attention away from the task and take a few slow breaths. Say to yourself, “calm and relaxed”, as you exhale. Practise relaxed breathing before the exam.
• Don’t be awake the night before the exam: Studying the night before an exam causes your anxiety levels to increase. Unfortunately, it doesn’t decrease when you go to sleep. Reduce anxiety by taking the evening off to relax — watch TV, see a movie, read a novel, etc.
• Review the main themes and do not focus on unnecessary details: If it causes you anxiety NOT to study the night before an exam, review the main themes of the course earlier in the day. Of course, that implies that you should have already studied well.
• Have a method of studying before an exam: Think about how you will approach the exam, and what you will do when you run into trouble. Having a plan in place will help you worry less about failing and concentrate more on passing.
• Aim to do your best always: Often, students start thinking negatively when things aren’t going well in an exam. This can lead to lower self-confidence and increased self-doubt. Recognize and turn off your negative internal dialogue. Focus on the task instead of on yourself. Do not try for perfection — aim to do your very best.