When students think about the time around exams, the first word that comes to mind is usually Stress! While its true that exam time will never be a truly relaxing experience (not if you care about your results, anyway), you can take steps to ensure the stress of exam time helps, rather than hinders, your ability to pass. This may sound strange, but remember that stress isnt always a bad thing. In our article Stress & Performance, we talked about an optimum stress level. The closer you are to that optimum stress level, the better your performance. The trick is determining what your level is, and not going beyond it, because as soon as you do, your performance starts going downhill quickly. Too much stress around exam time can manifest as anything from an inability to focus on the exam question and forgetting material you *know* youve learned, through to headaches, cramps, nausea and shaking. None of which will help you manage a good mark in the exam! So how can you manage your stress levels to make sure they dont get in your way? 1 SCHEDULE YOUR STUDY IN ADVANCE Most students know that cramming the night before never works as well as setting up a study schedule in advance (and then following it) but somehow, we end up doing it anyway! Start thinking about what youre going to need to study at least a few weeks (if not longer) before the exam, and set up a timetable for yourself. Use checklists, and cross off each topic once youve covered it. Try different study techniques, and test yourself frequently to identify which ones work best for you. 2 DONT SKIMP ON YOUR SLEEP With so much study to do (or perhaps to avoid doing?), sleep is a common casualty of exam time. Its also one of your best allies for a clear mind, so if you care about your exam results, make sure you dont let it slide. Aim to get 7 hours a night minimum in the weeks leading up to exams (more if youre feeling tired different bodies have different requirements), and ensure you get an early night before each exam even if your exam isnt until the afternoon 3 WATCH YOUR DIET Perhaps more than at any other time of year, nutrition levels are critical during exam time. Our brains simply cant function optimally if were not supplying them with enough of the nutrients they need. If youre on any kind of calorie-controlled diet, consider relaxing it a little around exam time, and make sure youre eating plenty of fresh fruit, vegetables and whole grains. Consider a multi-vitamin supplement if youre not already taking one. If youre eating out while youre studying, remember that there are healthy fast-food choices available its just a matter of finding them. Eat something rich in complex carbohydrates an hour or two before you go into the exam as well to avoid a blood sugar slump while youre trying to concentrate. 4 KEEP MOVING As the exams draw closer, it can be easy to lock yourself in the library (or your room) and not come out for hours at a time. The trouble with this is that when we stop moving, our brains get sluggish. If you want to make sure youre taking in what you study, its important to get some form of exercise even just a walk around the block at least once a day. And if youre starting to feel stress symptoms building as you study, try taking time out for something even more energetic. 5 EXPERIMENT WITH RELAXATION There are a number of different relaxation methods available how many have you tried? Meditation, listening to soothing music, hypnosis audios, burning relaxing essential oils, yoga, tai chi, hot (or cool) baths, journaling and walking through somewhere green are all possibilities. For more information on any of these, check out our Stress Resources and Stress Links pages; or type the term youre interested in into your search engine of choice and see what comes up 6 DONT FORGET TO BREATHE! Both before and during exams, oxygen is your friend! Focussed deep breathing is a relaxation technique you can use regularly during the time leading up to the exam, and its also a great tool to have during the exam itself. When youre under pressure, its natural for your breathing to start speeding up and getting shallower. Dont let it! Consciously take slower, deeper breaths and watch yourself start to relax, and your thoughts begin to clear as you do. 7 REMEMBER HELP IS AVAILABLE Most training institutions have some form of student counselling available. Dont be afraid to use them its part of what your student fees are paying for! If youre nervous about approaching them (or if your school doesnt have counselling facilities), consider talking to a stress management coach. Theyre trained to help people deal with stress, and will be able to provide you with guidance and suggestions youre unlikely to be able to access on your own. |
