Exams are part of the life of all students. Students are exposed to various forms of tests in the course of their studies, starting with class exams to board exams. Although exam stress is a normal reaction, excessive exam stress is not only damaging to your brain, but also to your health. Most students in India, particularly those in classes 9 to 12, are anxious and terrified when there is a test.
The importance of being able to know exam stress and how to cope with it are very crucial to your success and happiness. This guide will make you realize what exam stress is, why it occurs and above all, how you can now learn how to manage it better.
What is Exam Stress?
'Exam stress' refers to the emotion of worry, fear, or anxiety experienced by students before or during exams. It is how your body reacts to stress. A bit of stress can also improve your study habits and attention span. However, once that stress becomes too heavy, it may make you feel ill, fatigued, and unable to think effectively.
All students experience stress in exams in different ways. Others may experience headaches, and still others feel that they have a fast heartbeat. Some students struggle to sleep well, and others may lose their appetite.
Primary Causes of Examination Stress
The first step in managing exam stress is to identify the reasons behind it, so that the stress can be addressed. The following are the factors that lead to stress for the students:
Academic Pressure
- High expectations from parents and teachers
- Fear of getting bad grades
- Comparing yourself with other students
- Too much homework and assignments
- Difficult subjects or topics
Personal Factors
- Lack of confidence in your abilities
- Poor study habits
- Not managing time well
- Fear of disappointing family members
- Thinking negative thoughts about yourself
Social Pressure
- Friends talking about how much they have studied
- Social media showing other students' achievements
- Pressure to get into good colleges
- Competition among classmates
Physical Factors
- Not getting enough sleep
- Poor eating habits
- Lack of exercise
- Spending too much time studying without breaks
Impacts of Exam Stress on Students
Exam stress on students can have a significant impact on students. Learning these signs is essential so that you can eliminate them at an early age.
Physical Effects
When you're stressed about exams, your body shows many signs:
- Stress can cause headaches to settle in the head.
- You may experience sickness, loss of appetite, or stomach aches.
- Not falling asleep or, more often than not, waking up at odd times.
- Stress reduces immunity and causes colds.
Mental and Emotional Effects
Exam stress can also fall into what you think/feel:
- Having endless thoughts about not doing the right thing or failing.
- Mood swings, happy and sad at the same time.
- Hypersensitive and irritable nature
- You think you need to learn a lot in a short time.
- Lack of confidence
Social Effects
Stress can also change how you interact with others:
- Anxiety, having a fear of meeting people or being with them
- Fests with siblings or parents
- Inactivity, not showing interest in anything
- Feeling all alone and misunderstood even in the midst of people.
Academic Effects
Paradoxically enough, excessive exam stress might even worsen your studying:
- Experiencing difficulty concentrating when reading or studying.
- Memory problems, such as forgetting what you read or when taking tests.
- Poor performance, not scoring good marks even after studying hard.
Management of Exam Stress: Real-life Solutions
The best news is that exam stress can be minimised in numerous ways. These are just some of the proven ways to feel better and do better:
How to Handle Exam Stress: Practical Solutions
The good news is that there are many ways to reduce exam stress. Here are some proven methods that can help you feel better and perform better:
Study-Related Strategies
Create a Study Plan
- Prepare a viable schedule incorporating all subjects.
- Dividing large subjects into small portions.
- Allocate a specific time to every subject.
- Add frequent rest pauses to your routine.
- Do not attempt to learn all at once.
Improve Your Study Methods
- Find a study-free environment.
- Include active learning, e.g., taking notes or teaching peers.
- Practise on past year question papers.
- Organise groups of friends to learn together.
- Ask teachers or parents if you don't understand something.
Time Management
- Paying enough time before exams, not on the eve.
- Note important dates and deadlines on a calendar.
- Rank subjects by level and test times.
- Set realistic daily study goals
- Don't waste time comparing your progress with others.
Physical Health Strategies
Get Enough Sleep.
- At least 7-8 hours every day.
- Do not spend more time on screens at night.
- Turn your sleeping room dark and silent.
- Read a book or listen to some music when you cannot sleep.
Eat Healthy Food.
- Eat regularly and do not skip breakfast.
- Eat energy-giving foods, like fruits and nuts.
- Drink plenty of water in the daytime.
- Excess caffeine, sugar or junk food should be avoided.
- Eat brain-loving foods like fish, eggs, and green vegetables.
Exercise Regularly
- Take short walks, especially during stressful times.
- Do simple stretching between study periods.
- Play outside and enjoy a variety of games/sports.
- Practise yoga or meditation to relax.
- Even during 15-20 minutes of physical activity, stress levels could be lowered.
Think positive thoughts.
- Keep in mind your past successes and the good things you've achieved.
- Concentrate on what you can control
- Keep in mind that a single test does not determine your value.
- Be grateful by reflecting on the positive aspects of your life.
Ways to Reduce Exam Stress: Quick Tips
Here are some quick and easy ways to feel better or remove effects of exam stress on students:
During Study Time
- Have a 5-minute break once every 30 minutes of studying.
- Switch up your study place occasionally to prevent boredom.
- Reward yourself when you achieve the study goals.
Before the Exam
- Prepare everything overnight (admit card, pens, etc.).
- Have a nice breakfast on the exam day.
- Arrive at the exam centre in time.
- Light stretching exercises or breathing.
- Do not discuss with student peers before the exam.
During the Exam
- Take your time to read all the questions.
- When panicked, breathe deeply a few times.
- Other students don't need to finish ahead of you.
- Take a lot of time to check answers.
After the Exam
- Don't discuss the answers with friends right away.
- Have fun and relax.
- Do not reflect on what you might have done otherwise.
- Work on the next exam in case there are more.
- Take small waves and strides.
- Stress-Reduction Science in Exams.
Exam Stress Relief Tips for Different Situations
For Last-Minute Stress
- Focus on what matters instead of trying to do everything.
- Summarise rather than be taught something important.
- Solve the previous year's questions
- Remain cool; work as well as you can in the time available.
For Performance Anxiety
- Keep in mind that everyone feels nervous before exams.
- Work on yourself and not on others.
- Imagine yourself responding to questions with ease.
- Recall yourself facing greater challenges in the past.
For Fear of Failure
- Realise that failure is in learning.
- A single exam score does not decide your whole life.
- It is better to improve than to be perfect.
- Have reserve plans and plan Bs.
For Family Pressure
- Communicate your feelings honestly with family members.
- Ask for support rather than additional pressure
- Explain your study methods and progress to them.
- Set realistic expectations together.
Frequently Asked Questions
Is exam stress everyday?
Yes, there is nothing wrong with being somewhat stressed out before exams. It demonstrates that you are concerned about performance. But when stress is making you ill or preventing you from studying, it is time to get better.
What should I do to quit worrying about exam results?
Concentrate on what you can do to prepare and work. Keep in mind that outcomes do not make you as a person. Believe in hard work and be positive.
What do I do when I go blank in an exam?
Breathe deeply, do not strain your shoulders and begin with less complex questions. This assists in confidence building, and in most cases, it aids in memory recovery.
Will exam stress impact my health?
Yes, excessive stress can lead to headaches, stomach problems, nausea, and increased susceptibility to illness. This is the reason behind stress management.
Is it acceptable to take breaks during exam studies?
Absolutely. It is crucial to take frequent breaks to focus more and to remember better. Long hours of studying without breaks may cause burn out and stress. To maintain a clear and active mind, give the Pomodoro time to 25 minutes of study and a 5 minute break.
Why Choose a Mentrovert?
Exam stress is a thing, but it doesn't have to take over your life. Follow the easy methods in this guide – getting good sleep, taking study breaks, eating well, and talking to someone when you get stuck. It is important to remember that your grades cannot determine your value as an individual.
Professional support can make a real difference when you continue to struggle with stress. At Mentrovert, we are aware of the strains that students in grades 9-12 feel. Our trained counsellors provide individualised guidance through free online counselling sessions, helping you manage stress and build confidence in your education.
