Tips to manage stress during exams


These days the board examinations are going on, in such a situation, the students are undergoing a lot of anxiety and stress. It is normal to have stress and nervousness about the exam. Every person has a different ability to withstand stress and every person reacts to it differently. However, it is very difficult for adolescents to cope with this stressful test. There may be many reasons for stress in the examination, as many syllabuses have to be remembered, there is always uncertainty about the questions in the examination. Families and friends have lots of expectations from students. To get admission in a good course forward, it is important to get good marks in the exam. Senior Consultant in Behavioral Signs at JP Hospital is telling how you can reduce the stress of examinations.


Some symptoms of stress in students-

Physical symptoms: increased heart rate, difficulty in breathing, stretching in muscles, excessive sweating, increased heartbeat, tummy tears, headache, mouth drying, stomach discomfort, unconsciousness or dizziness, excessive heat or Change the time of freezing, sleepiness, bad nightmares, fatigue, loss of appetite or loss of appetite.


Changes in behavior: restlessness, trying to avoid things, trying to avoid others, feeling impatient, reducing their care, taking intoxicating substance, risky behavior to harm yourself.


Emotional symptoms: The desire to cry or laugh, feel angry, helpless, fear, despair, depression, irritability, depression.


Other symptoms: Negative thinking, confusion or confusion, lack of concentration and memory, difficulty finding solutions.


Often students worry this if ‘if I fail’ or ‘if I do not come to the exam’ For this, pay close attention to your studies. If such thoughts come in your mind then you will not be able to meditate in studies. If you are struggling with the stress of the exam then try to convince yourself that this is a small stage of life and it is not always the case.


Avoid the stress of the exam:

Start reading from now – Just thinking is not going to happen. Tension will increase due to your thinking, which will affect the results of your examination. So stop thinking and start reading. Pay attention to the topics that you need to work harder – make a plan. See which topics or lessons you need to read more. Pay more attention to these.


Create time table – start reading according to time and break between. Read according to the time table. Break ten minutes every single hour or so.


Read in the group – There are many benefits to reading in the group. If you have questions or problems then you can solve them with each other. Pay attention to your weaker chapters. Create notes and share with each other. When you are ready to read, create a time table and start reading. Keep in mind that there is a need to pay attention to each subject differently.


Brake – You can read up to a certain time, after which you need to take a break. Take a break, talk with your friends at this time, drink coffee. In this time you can also exercise like landing a ladder.


Walk-and-exercise – After reading and sitting continuously, exercise is necessary for some time in the middle. Increasing activity reduces stress and you feel better. During this you can exercise like running, running, swimming and dancing.


Eat healthy diet – Healthy diet helps fight stress. Taking the process of eating processed foods, refined carbohydrate, sugar containing snacks increases stress. Instead, fresh fruits and vegetables, good quality protein, omega 3 fatty acids help in fighting tension.


Relax – Students often sit and sit throughout the night reading. It does not complete their sleep and stress increases. It is very important to take 6-8 hours of sleep to relax the mind during the examination.