Stress Management: Effective Tips to Deal with Exam Stress

Stress Management: Effective Tips to Deal with Exam Stress

We all know that exams are a bit stressful, but definitely not the worst thing that could happen to you. Yeah! Being a student is not an easy task. The exams being relentless, school fees being scary, the entire culture of constant comparison with your peers, Phew! No wonder that you are stressed!

Stress is your body’s response to a challenge. When you get stressed, your body acts as if it is under attack, and the fight or flight mode gets activated. This is initially a good thing because it releases a whole bunch of chemicals and hormones like cortisol and adrenaline, which stimulates you to focus on your studies.

But the main problem begins when periods of stress become prolonged. When this happens, you experience anxiety, depression, and feel out of control. 

How to Deal with Exam Stress?

Stress Management: Exam Stress

Exam stressed? Worry not! Given below are some simple and useful tips on how to deal with exam stress and calm down your nerves.

easy ways to reduce stress
  1. Plan your study routine

Create a flexible study plan before you start preparing for exams. Choose the time that is best for you and study one subject at a time. Make sure you know the syllabus and have all the important notes with you. Doing this makes you more productive and motivated each day and will make you aware of your learning progress.

  1. Get enough sleep

The importance of a good night’s sleep can never be underestimated. Sleep lets your brain to assimilate new knowledge into your memory so that you can recall it when it comes for the exam. Not getting enough sleep contributes to stress, anxiety, and fatigue. There are many home remedies for sleep that you can try it out. Use blackout curtains to ensure that your room is dark enough so that you can sleep well. 

  1. Stay hydrated
stay hydrated- how to deal withStress

Drink plenty of water. Doing this enhances your attention and memory functions, reduce stress and improves concentration. Try avoiding drinks that have caffeine contents as it contributes to the feelings of exam stress and anxiety. 

  1. Do self-assessment

Create an exam environment and award yourself marks. In this way, you don’t need a teacher to test what you know and what you don’t know. This builds confidence in you and makes you well prepared for the exams.

  1. Take frequent breaks

It is always best to study for short intervals with frequent breaks than studying continuously for long. Focusing on the same task for too long diminishes your brain’s ability to process it accurately. So, study for 45 minutes and then take at least 15 minutes break. During this time, do things that makes your brain lively again.

  1. Say no to distractions

Unplug from distractions such as social media, mobile phones, laptop, etc. that could cause loss of concentration. Try to set a rule that you can only use social media or any kind of gadgets at a particular time of day.

  1. Eat healthy food

Children makes it a habit to skip foods during exam time. To ensure that your mind is functioning properly, it is highly important to load up on a healthy diet. Try taking enough fruits, veggies, nuts and lean meats. Also, avoid heavily processed foods.

  1. Exercise 

Regular exercise is powerful enough to combat stress-related problems. So, if you think that you are a bit stressed or having exam tension, hit a gym or go for a walk. Listening to upbeat music while working is powerful to keep you motivated.

Try doing yoga poses such as Matsyasana or Dhanurasana if you are too much stressed. There are many yoga poses for anxiety and depression that you can try it out.

On the exam day, you can de-stress by arriving early for the exam. Carry a bottle of water with you to the exam hall. Once you get the question paper, read the instructions carefully. Never hesitate to seek your examiner’s help if you are stuck at some point. Don’t forget to take a deep breath before you start answering the questions.

Now that you know about how to deal with exam stress, read about the parent’s role during exam time.

Read : Yoga Asanas for Kids

How Should Parents Support their Children During Exam Time?

As a parent, you should always help your child to achieve the optimal balance between being paralyzed by anxiety and being too relaxed. It is the support of parents that children need the most during exam times, so always be there for them whenever they need your help.

Check your child’s study time table to ensure that they take frequent breaks between studies and have enough time for a good night’s sleep. Keep in mind that exams are important for your child, but their whole life does not depend on exams. 

If you think that your child is struggling with exam stress, talk to someone. Never have a feeling that asking for help is shameful. However, talk to a doctor if your child develops persistent stress symptoms. You can even consult doctor online and discuss about your child’s condition.


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