As we approach the final examinations, one may notice that they are more stressed and anxious. Examination stress is common and perfectly normal. However, it is essential to effectively manage this stress and anxiety for one to perform. In some instances where one gets too overwhelmed, they may start to dread school, find themselves avoiding school or studying, find it hard to focus, or may find it more difficult to regulate their emotions. For some, they might become more irritable or find themselves crying more often than usual. This experience can be confusing and frustrating for students as they are under pressure to prepare and perform but are unable to do so. In this article, we look at the various stressors that may cause these heightened stress and anxiety, how one can manage them, and how loved ones can support them.
Although examination stress differs between individuals, the stressors one faces are more universal than expected. Some common stressors include:
Fear of failure. One may feel more pressured to excel when there are expectations from self and others. They may feel more anxious and fearful of not meeting these expectations.
Time pressure. One may find themselves running against the clock as they prepare for their examinations. They may feel underprepared and have a sense of impending doom as they believe that they do not have enough time to revise.
Uncertainty about their future. The importance of grades is commonly emphasized and associated with getting into a good school or good career options that one would have. Hence, there is a level of uncertainty about how these results can impact one’s future. As such, it causes more pressure and anxiety.
Examination stress is common and there are many ways to manage it before it becomes overwhelming and inhibits your performance. Here are some common ways to plan and prepare for revision and some ways to counter the anxiety that one may feel.
Planning revision. Instead of planning to conquer a whole subject in one sitting, break it up into portions. Have a study schedule that clearly lists the topics to study at a given time. This can help to manage one’s expectations of their productivity and create small accomplishments along the way. Hence, allows one to be more encouraged and motivated to finish the goals for the day.
Revising content. One can use active learning techniques like summarising, note-taking, and self-quizzing to remember and check for understanding. For some, it may be helpful to teach their learnings to others to help them better understand the content.
Practice relaxation techniques. Deep breathing or mindfulness activities are useful tools to help one regulate their emotions. These activities emphasize having one focus on their breathing and the bodily sensations that they feel at the moment. It helps to refocus and ground the individual in the here and now. Importantly, these useful activities can be practiced anywhere, anytime, and by anybody.
Positive self-talk. More often than not, people may speak critically and harshly to themselves. They may disregard the good things they have done and focus on the shortcomings, mistakes, or areas of improvement. This can lead them to feel bad about their capabilities and at times, feel bad about themselves. Being more self-compassionate, changing the tone that one uses on oneself, or affirming the good things that one has done, can help reduce the stress and anxiety that one feels. It can also promote more positive self-beliefs.
Physical health. During this stressful period, it is important for one to take care of their body. Having enough sleep, taking regular meals, and having enough exercise can impact one's mood, energy levels, and ability to regulate stress and anxiety.
Examination stress and anxiety can be difficult to deal with. Supporters can play a part in managing these stresses and help one develop ways to cope and manage by themselves.
Be a good listener. Allow them the time and space to discuss their concerns, rant, or complaint, and share their feelings toward the examinations. Provide them with a listening ear and support them in a non-judgemental manner.
Help them to set realistic expectations. Stress from expectations from self and others can drive one to feel an overwhelming need to succeed and avoid disappointment. It is crucial to be realistic and accept the limitations that one may have at that moment. Rather than being focused on grades, emphasize the need for personal growth and skills they may have learned through the process.
Encourage a balanced lifestyle. Encourage breaks and physical activities for one to wind down and relax. Engaging in non-academic interests and having social interactions can help one recharge and have more mental resources to study later on.
Encourage them to seek professional help if needed. If you notice that your loved ones have been struggling, encourage them or bring them to seek a mental health professional. This can reduce the risks of their stress and anxiety becoming more chronic or severe.
Examination stress is a common part of one’s academic journey. However, it does not need to be debilitating. It is important to remember that you are not alone and that there are things you can do to manage it. Practicing effective strategies to manage stress and having support from loved ones makes it possible for one to navigate this challenging period successfully. It is crucial to remember that there is more to life than academic success. Prioritizing one’s mental and emotional well-being is important for success in the long run.