Stress is characterized as a condition of anxiety or tension in the mind brought on by a challenging circumstance. Stress is a normal human reaction that motivates us to deal with obstacles and dangers in our lives. Our bodies’ reaction to pressure is stress. Stress may arise from a wide range of circumstances or life experiences. It is frequently set off when we go through something novel or unexpected that puts our sense of self in danger or when we believe we have little control over an event. Stress is the emotional and physical response we have to something that we perceive as dangerous or difficult.
Stress has an impact on several bodily systems, such as the immune system, metabolism, and memory. Have you ever gone to an important exam and realized you didn’t know the answer to a question you knew you should have studied for? That is a sign of stress. That being said, once a stressful event has passed, our mental, emotional, and physical states should return to normal. This is where mental fitness enters the picture, enabling us to stay healthy even in the face of stress.
Types of Stress
1. Acute Stress:
Acute stress is the outcome of your body’s response to something unfamiliar or difficult. It’s the sensation you get when a deadline is drawing near or you just miss getting hit by a car. We might even encounter it as a consequence of something enjoyable. similar to a thrilling roller coaster trip or a remarkable personal accomplishment. Short-term stress is the category for acute stress. Emotions and the body usually return to normal quite quickly.
2. Episodic Acute Stress:
Acute stress that occurs frequently is referred to as episodic acute stress. This can be the result of consistently strict deadlines at work. It might also be the result of the regular exposure to high-stress environments that certain professions, like healthcare workers, endure. We don’t have time to recover from this kind of tension and go back to being at ease. Acute shocks with a high frequency also have cumulative consequences. We frequently have the impression that we are going from one crisis to the next as a result.
3. Chronic Stress:
Stressors that persist for a long time might lead to chronic stress. Living in a neighbourhood with a high crime rate or having regular arguments with your life partner are two examples. The stress of this kind seems to never cease. We frequently struggle to discover any approach to enhance or alter the circumstance that is giving rise to our ongoing tension.
Some strategies to cope with Exam Stress:
1. Recall taking a deep breath:
By dedicating a short period each day to practising mindfulness techniques, such as Minute Mind breathing exercises, you may reduce your stress reaction and bring your focus back to the present moment. Consequently, this allows you to calmly process your fears, break free from negative thought patterns, manage many exams, and start more productive revision.
Read: Importance of Meditation
2. Eat, Sleep and Exercise Well:
Not taking time to exercise for even 10 minutes, surviving on a bad diet, and staying up late can all exacerbate anxiety symptoms. Make sure your body gets 8 or 9 hours of sleep, adequate slow-release carbohydrates, lots of water, less coffee, and at least 30 minutes of exercise a day for optimal health.
Read: The Psychology of Procrastination: how to get back to work again
3. Set Realistic Goals:
Whether your exam is in a few weeks, days, or hours, setting realistic goals will help you stay focused and in perspective. You may maximize your productivity without running the risk of burnout by accepting your circumstances and making the most of what you have.
4. Don’t go it Alone:
Rewriting with peers helps people better understand their notes, which makes it an excellent study strategy, according to a 2004 study published in Linguistics and Education. Better feelings of autonomy and confidence are other common emotional benefits of social support.
5. Pace Yourself through Panic:
Students frequently experience anxiety before, during, or even after an exam. If you encounter it, take a few deep breaths, drink some water, and return to the issue at hand, making sure to divide it into multiple, doable tasks. Keep in mind that every issue has a logical answer, even if it’s not immediately apparent.
6. Believe in Yourself:
We frequently neglect to reflect on our past accomplishments and progress when we are continuously presented with new obstacles. You should not be concerned because you have done a good job of preparing. Consequently, attempt to replace any negative thoughts you may be having with positive ones. For instance, consider this: “Whatever I get, I will be proud of myself and value how much I have already achieved,” as opposed to “If I don’t get at least a 2:1, I am a failure.” You’ve got this.
7. If you are still struggling, Talk to someone:
It is never embarrassing to ask for assistance. In the worst circumstances, it may be able to save a life. When you’re having trouble, share your feelings with your tutor, your family, or friends. Don’t be scared to ask for guidance and assistance from professionals.
Summing up
However, managing stress can be challenging, particularly around test season. We’re under more strain than ever, as seen by the projected 20–50% annual increase in university students seeking care for mental health difficulties related to their schoolwork. Procrastination should be avoided because it can result in tension at the last minute. To avoid this, get a head start on your studies and maintain a strict schedule. Maintain consistency: Avoid trying to finish all of your studying in the final few days before the test.
Read: Top 10 books on Productivity and Time Management
Rather, study continuously for a longer amount of time. You may reduce exam stress and achieve your best results by planning, organizing yourself, taking breaks, eating healthily, exercising, and asking for help when you need it. Study sessions should be brief because the first and last fifteen minutes of study time are when you remember the most information. Short study sessions are easier to start and help you retain more information than large, drawn-out study sessions, even though they may seem like a lot of work.
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