How to Deal with Exams

Whether it’s at school, college or university, as part of a driving test, or while we’re learning a new skill or craft, it’s a fact that if we want to progress, most of us have to get through exams at certain points in our lives. For a few individuals that’s no big deal. However, for most of us exams mean coping with stress.

If you’re in the unlucky majority, read on to find out what causes stress and learn some top de-stressing tips.

Answer these questions:

• Do you often face stressful situations in your life?

• How do you try to cope with stress?

• Do you know the symptoms that are connected with stress?

• Do you think stress is a necessary or unnecessary part of people’s life?

Stress Symptoms

Feeling stressed generally means feeling anxious about something that you’re having difficulty controlling or confronting.

The symptoms include:

• Palpitations.

• Sweating.

• Irritability.

• Tiredness.

• Loss of appetite.

• Dizziness.

• Unusual emotional feelings.

• Difficulty sleeping.

• Loss of libido.

• Migraine.

• Asthma.

• Indigestion.

• Irritable Bowel Syndrome (IBS).

• Feeling generally unwell or unable to relax.

Stress can also cause depression. The symptoms include mood changes, poor appetite, poor sleep, low self-esteem and suicidal thoughts or actions. It can also affect motivation, making it hard to study for exams.

Stress Benefits

A small amount of stress is necessary. It’s part of our natural warning system, alerting us to danger and preparing us to run from threatening situations. In an exam situation, a small amount of adrenaline pumping through your body keeps you alert.

Exams can be nerve-wracking, and controlling your stress levels around this time can be difficult. However, there are certain steps you can take to help prevent it from taking hold:

Manage Your Studying

Don’t go mad and lock yourself in with your books 24 hours a day. Two to three hours is the maximum amount of time you can study before you stop really absorbing what you read. So, break up periods of work with periods of relaxation. And reward yourself for your hard work with small treats.

Eat Properly

Feed your head with healthy foods! Avoid very rich or spicy foods, moderate your alcohol intake (or you won’t be able to recall what you read), and plan a party for after the exams. Vitamin supplements might be worth trying for a few weeks.

Good Sleep Is Vital

Exam stress sometimes makes sleeping difficult. So, set a definite time to go to bed and stick to it. A period of gentle music, a light snack or a glass of milk and a warm bath will help you relax before bed.

Keep Busy

Keeping busy when you’re not studying stops you from dwelling on exam worries. Sport and other activities, such as dancing, art and cooking, can make you feel more relaxed, as well as boosting your confidence. So, take regular breaks in your studies to relax in this way.

Be Nice to Yourself

Self-affirmation works wonders! You may feel silly but tell yourself that you are great, you can do it, and generally psyche yourself up to feeling that you will come top. Why else do you think athletes do this before a match?

Failure Is Not the End

Try to remember that although you want to do well, failing is not the end of your chances. Many of the world’s most successful men and women survived many failures. If it really matters to you, you can always resit.

PEOPLE

If you do suffer from stress, either while your revising or during your exams, it’s important to realise that you’re not alone. There are lots of people out there who can help. Here are just a few:

Family

Your mum and dad have probably been through testing times too, so they’ll probably be only too happy to talk you through your anxieties.

Friends

Confiding in a friend or a teacher may be enough to remove some of your fears. After all, almost everyone doing exams will be feeling like you to some degree.

Doctors

Your doctor should have some sound advice. He or she may suggest you come back and see a counsellor, who has experience in dealing with stress. Alternatively, they may suggest medication to calm your nerves. If you decide that medication could help, don’t rush. Talk through your options very carefully because some medications can have undesirable side-effects, including addiction.

Post-Reading Activities

1. Match the symptoms with their definitions:

2. Answer the questions:

1. Do you ever have any of these symptoms?

2. How did/do you deal with them?

3. Do you find the advice of how to deal with exam stress useful?

Here are some practical tips how to fight exam hall stress from Cosmogirl magazine: (See the table below)

I hope that all these tips will help you and you’ll pass all your exams with flying colours!

Key: 1. g; 2. d; 3. b; 4. h; 5. a; 6. f; 7. e; 8. c

Table