Exam Stress Management

Understanding exam stress

In my therapy practice, I regularly deal with students struggling with exam stress. The same problems are repeated year after year:

• Difficulty to sleep
• Poor focus
• Emotionally overwhelmed
• Anxiety / Worry / Excessive thinking
• Irrational and/or aggressive behavior
• Stomach bread
• Catastrophic thinking

If a student has one or more of these problems, they will need help managing themselves. Where can they start?

It is essential to start by understanding what is happening to your brain, under the specific conditions of ‘trying to study while stressed’. To keep it really simple, you could say that in these circumstances there are two parts of your brain that are competing with each other.

The first, associated with study, is the logical part of the brain, located in the front of the head, behind the forehead. It is known as the prefrontal cortex. This is where we process information, without emotion. We use if for intellectual learning.

The second is the ‘fight/flight’ part of the brain, triggered by stress. It is located at the back of the head and is known as the amygdala. All of our sensory information (what we see, hear, smell, taste, touch) is first processed through this center to ‘check’ if it is safe. It’s like a computer program that runs in the background all the time without us noticing.

Recent studies have shown that the signal to the brain’s prefrontal or learning center is temporarily lost when we enter a fight/flight state. Instead, the state of stress maintains the focus on the survival area of ​​the brain. Remember that survival is the highest priority in the body. Feeling threatened will stimulate fight/flight activity. When survival responses take over, rational thinking is less important and the signal to this part of the brain is turned off.

When your body goes into fight/flight, big changes take place, including; increased heart rate, shallow breathing and increased adrenaline. Added to this, it stops producing digestive enzymes in your stomach and mouth and your intestine may contract. Your bladder may also want to empty. Your neck and shoulders may become ‘locked’ or clenched as well as your jaw. These changes explain why many of the symptoms listed above occur when exam stress increases.

In my experience as a therapist, some people are more susceptible to the fight/flight response than others. The reasons can range from genetics to exposure to stress and trauma. In cases where there is a history of trauma, it is best to seek the services of a professional therapist. Talk to your doctor or teacher for advice.

If you are studying you need to feel safe, calm and motivated. If you feel some stress, this is normal, but if it builds up too much, you need to get it under control before it becomes too overwhelming.

So what can you do to manage test stress? Below, I’ve listed my top tips for managing exam stress.

Number 1 – Control your breathing.

You will remember how your body changes in fight/flight mode. Your breathing and heart rate quicken and you get an adrenaline rush. When you slow down your breathing, you generally calm your nervous system. That’s why meditation teachers have had people use it as part of their practice for thousands of years. There are several simple breathing techniques that I teach for exam stress. If you do them for a few minutes, even in a crisis it will help with stress levels. You just can’t breathe regularly and slowly and stay in a state of survival. Breathe slowly and effortlessly with your eyes closed for best results.

Number 2 – Move

Your brain and body have evolved to respond to stress by moving. The fight/flight response is a call to action. Unfortunately, your brain doesn’t understand that the stress of the exam requires you to sit down. By acting you satisfy your body’s need to move.

Studies show that short bursts of vigorous exercise are extremely effective. This seems natural to me as it mimics what you would do if you had to run from a bear. This is how the brain is designed. When you burn the adrenaline your nervous system will feel better. The added benefit of doing this regularly is that it sharpens your brain to learn. The fitter the body, the better the brain and the calmer the mind.

Number 3 – Visualization

I’ve been practicing preview visualization for years and I’m always amazed at the results. It works well with breathing techniques. When you close your eyes and visualize a positive outcome in the future, your brain begins to create the emotional state that allows for that possibility. I use it a lot for public speaking. When I practice it before giving a talk, the result is that I feel like I’m having a conversation with only one person. It’s easy and nice. The crucial part is this. You have to think about the stressful event while you FEEL good. Your brain places a high value on the sensation and begins to move toward it. I get tremendous feedback from students who practice this technique.

Number 4 – Eat clean and healthy food.

Preparing for final year exams is similar to preparing for a sports tournament. A large amount of energy will be required from you. That is why it is vital that you establish a healthy diet. A varied diet with good quality vegetables is essential. You need to get good nutrients into your body so you can maximize your energy. Good fats, good vegetables, and clean meats are all important. Lower your blood sugar levels slowly as you increase your intake of other foods and you will improve your concentration and alertness. Drink plenty of water. It helps cleanse the body and your brain loves it.

Coffee and energy drinks can negatively affect some people, so I don’t recommend using them. Very often you can have a burst of energy and then a crash that leaves you worse off than before you started.

Number 5 – Dream

Waking up tired from lack of sleep gets you started on the back foot. An important aspect of sleep is winding down before bed. Stop studying an hour early and put away your smartphones and TV. Take a walk to clear your head or do some meditation. There are specific evening yoga stretches that will help as well. Another excellent way to relax the body and mind is an Epsom salt foot bath, which is taken for fifteen to twenty minutes.

Also, one of the added benefits of exercise is that your body gets tired and sleep becomes easier. Finally, don’t eat too late and drink calming herbal teas.

Summary

So remember, if you’re studying for big exams and feel the pressure, remember that too much stress makes everything worse. You can balance stress with breathing and exercise techniques, visualizing a positive outcome, and eating and sleeping well. If it all becomes overwhelming, be sure to tell a parent or teacher and get professional help. No matter how important you think exams are, nothing is more important than your health. So stay calm as much as you can.

The best of luck to you!

tonium

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Category: Technology