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How to manage exam stress to have a better performance?
The exam week is approaching and you are very stressed about it. You are really worried about how you are going to manage this week and pass the exams successfully. Don’t worry because there are some ways that help you to manage your exam stress and lead it to better performance. Want to know what are those wonderful techniques? Read the article below.
1. Complete your information
Having enough knowledge about what you are going to face in near future always helps to reduce the pointless fear. You can develop your awareness about the exams by doing the followings:
a. Find out the date and time of the exams and write them down
b. Ask for study guides that your professor might have prepared
c. Attend the last class and review sessions held before the exam and take notes
d. Have a quick check on the study materials you need to have to make sure you are resources are accessible
2. Write a brief action plan:
After you have completed your information about the exams, it is time to plan for the preparation days and exams week. Here are some points to help you write a good exam preparation action plan:
a. Take a white paper and write which day and what hours are dedicated to each exam, you prioritize based difficulty of the exam.
b. If you have assignment dues as well on exam days, make sure you dedicate time for assignments
c. Do not forget to add lots of small break times among study hours
d. Write a shopping list of things you need to have during preparation and exam days ( fruits, snacks, reading lamp and stationary) and prepare those things before preparation days start.
3. Be proactive about the situation:
Thinking proactively helps you to reduce the harm that external factors might have on you. For example:
a. If the professor’s behavior makes you feel over-stressed and unconfident, stop thinking about him/her instead only focus on your studies. You can make it, no matter what the professor believes and says.
b. You might be surrounded by some nerds who have been studying all the semester, never let them lessen your confidence and hope about the exam. You can do a good job on the exam, no matter how intelligent others are.
c. Remember if you manage yourself well and work hard, success in exams is not a miracle.
4. Use your time accordingly:
As you have planned for your exam preparation, it is time to go through it. It might be hard for you to live a life which every day and hour of it is clearly determined and reserved for something. You might feel stuck and uncomfortable about it. But remember it is designed only for your exam days and you need to take the hardship of it for some time. Remember, planning and not taking it serious increases your stress level even more and makes you panic for exams.
5. Have joyful break times:
As you have dedicated much of your daily time for studying, make sure you include joyful breaks that help you refresh your mind and reduce stress. For example:
a. Go for a walk in the fresh air
b. Take some relax time and listen to music
c. Go for some short sports games and exercise ( table tennis, volleyball, running, Zumba)
d. Treat yourself healthy snacks ( fruits, dry fruits, juices and ice-cream)
6. Avoid over-thinking:
Nonstop thinking about the exams and how you will pass it, makes your brain overstressed and exhausted which is not good for efficient learning. Here are some techniques you can do to avoid over-thinking:
a. Walk away from classmates and friends who talk about exam all the time
b. Take a nap in the middle of the day or during study breaks
c. Call your beloved people or family members and talk about different stuff
By: Faramarz Barzin, Sohaila Hashemi, and Meena Sadr
