Exam stress has been the top issue that students have been struggling with, and this matter has substantially influenced their mental health, academic performance, and even the growth of their characters. People need to be informed about exam stress, its causes, symptoms, and treatments.
What was Exam Stress?
Exam stress is the time when a student feels frightened, becomes anxious, and has a feeling that they are being forced to act against their will. It is absolutely fine to be a bit nervous before a test but if the stress is at a very high level, it will affect not only your mind but also your body, and you will probably suffer from lack of sleep, headaches, low energy, and even unpredictable moods.
Impact of Exam Stress on Students
Exam stress exerts a strong negative influence on a student’s life, specifically the different parts of life that can be enumerated as follows:
Mental and Emotional Health: The highly stressful event can result in anxiety disorder, depression, and the sensation of being helpless. The incessantly repeated stresses wear people’s confidence and self-esteem, and such individuals sometimes may become socially withdrawn or even suffer from burnout syndrome.
Physical Health: Headache, stomach ache, lack of energy, and trouble sleeping are some of the stress signs. These physical symptoms are a vicious circle of each other, as both lower concentration and energy levels.
Academic Performance: Anxiety may lead to the inability to remember and focus skills, thus affecting those skills that are necessary for studies and exams. Students may not realise that they are in a “brain fog” state, where memory gets difficult, and problem-solving skills are lowered.
Personality Development: Exam anxiety may cause the loss of communication skills, friendship disruption, emotional regulation impairment, and decision-making difficulties. The use of negative ways to handle stress affects self-esteem and emotional development, while success in stress management leads to an increase in the qualities of resilience and adaptability
Causes of Exam Stress
Frequently, students get stressed at the time of exams, and the causes of this are plenty. Just to mention some of the reasons:
- Anxiety about the possibility of not living up to the expectations
- Internalisation of forced pressure from parents, teachers, and friends
- Great competition and desire to get the highest grade
- Not being well-prepared or not having a good plan of study
- Being nervous about test topics and the future
- Speaking negatively to oneself and being a perfectionist
Helping Students Manage Exam Stress
How about inventing new, straightforward methods through which pupils can help themselves?
1. Mindfulness and Breathing Exercises
Mindfulness and full breathing are definitely methods through which people suffer less from nervousness, anxiety, and concentration problems. A very simple breathing method, such as slowly breathing in and out for several minutes, will surely relax the body and be of help in stressful situations.
2. Positive Self-Talk and Success Journals
Students turning their thoughts only to the good sides, such as by constantly reminding themselves of their strong points and times when they have been successful, is an effective method of fighting against negativity.
3. Realistic Goals and Time Management
When the content to be learned is fragmented into small, realistic, and manageable pieces, no one will feel overwhelmed. The collaboration of setting definite realistic goals with following the daily schedule makes studying less stressful and more fruitful.
4. Physical Activity and Healthy Breaks
Practising any division of regular work or exercise, like yoga or even a simple walk will lead to the production of stress-relieving natural substances in the brain. When a person makes a short break decision, stretches, or does something he likes, it is a beautiful and practical way for both body and mind to get refreshed.
5. Talking About Stress
Talking to parents, friends, or teachers openly about one’s feelings and worries is a great way of students to become emotionally comfortable and supported.
Exam stress and Personal Growth
Test stress is one of the main negative factors to students’ performance but it still has an impact on their personal growth. Managing stress in a positive way is, in fact, a very important skill – the set of skills such as resilience, problem-solving, independence, and emotional intelligence. Going through a difficult time and getting back to the normal state, students become more mature, more self-aware, and more skilled at handling future challenges, at the same time.
Effective Ways to Reduce Exam Stress
- Produce a study plan and stick to it
- Collect notes and do not stuff your head with information right before the exam
- Have a good sleep and eat foods that are beneficial to your health
- Participate in relaxation and mindfulness activities daily
- Give yourself a treat for the progress you have made, not only for the results
- Don’t compare yourself with others as everyone has his/her own learning pace
When Stress Is Too Much to Handle
You should give it a try to handle the stress on your own for a while, but if the circumstances are such that you have lost sleep, your appetite, and your mood, and your relationships have become worse, then definitely call a doctor or a counsellor like Mentrovert for an appointment. If you experience anxiety, sadness, and difficulty in functioning, and these feelings keep appearing, then you should certainly not numb them.
The conclusion
In fact, the majority of stress is a result of exams, however, tiny habits, having defined objectives, and a good routine can help you keep it under control. It is a known fact that pupils who discover the correct methods to handle their pressure not only get higher grades at exams, but also develop psychologically and emotionally. Comprehend that: coping with stress is just one of the different stages of personal development, and each challenge is a step forward to becoming a better and more resilient person.
