Ways to Reduce Exam Stress: A Psychologist's Guide

Exams can be very stressful for students. They may worry about what will be on the test, how their answers will be graded, and what their final grade will be. Schools sometimes change how they design and grade exams, which can add to the stress.

This stress can be so overwhelming that some students become very sad and hopeless. In a study from 2014 (reported on BBC), it was reported that 201 teenagers around the world had died by suicide while waiting for their exam results. While some students find ways to manage their stress and cope, others find it difficult to overcome their feelings of sadness and despair.

Parents are encouraged to speak and communicate with their children with consistency. So, it will allow their children to be able to comfortably express any distress felt. Especially, when the student is housed external to his or her parents’ home, like those away for college or in boarding schools.

In short, going to school and taking exams can have a negative impact on mental health. If these issues are not addressed, they may lead to more serious conditions such as depression, anxiety, panic attacks, thoughts of self-harm, and suicidal thoughts. It is important to take these signs seriously, especially if someone is vocalizing their struggles and asking for help.

Fortunately, there are some tips and tricks that we can use to reduce stress and bring more peace into our lives. These strategies can also be shared with others who are experiencing stress and anxiety.

1.Collect and Organize Thoughts to reduce exam stress

There are many helpful ways that can remind us of what we must do and in what order. It may be through a journal, notes, memo pads or any other methods. To be more specific, here are some ways to reduce exam stress and overcoming exam anxiety.

In fact, there are some ways below to help us collect and organize our thoughts:

• Listing:Scribbling down any question that may be the cause of exam anxiety will remind us to prioritize this when we try to seek answers.
• Mind Mapping:Sketching or illustration can help the mind focus on a study plan.
• Bullet Journaling: Creating agendas or an itinerary can help organize thoughts. It allows one to come up with a plan of immediate action based on priorities.
• Calendar Event Reminders:Set up a series of calendar-based alerts. It will be helpful to serve as a reminder when what item or what subject is due for studying.
• T-Charts:Separate the subjects that you already understand and which you still need to give more focus or attention on. This will ease the mind and organize the clutter that is creating anxiety for you.

2. Study Milestone Treats

Rewarding oneself whenever you achieve a level of understanding or when you tackle a mind-boggling subject or problem is highly recommended.

This triggers the mind to go into an appreciation mode. It will give a joyous feeling that exalts the spirit and eventually one’s mental health. Eventually rewarding oneself with the results of an exam can reduce exam stress and it also helps to overcome the exam anxiety.

3. Combat Fears with Positivity

One of the best ways to combat negativity and to promote positivity is to spend more time with those you love and care about and vice versa. There is nothing more refreshing than to be surrounded by people who genuinely care about you. Ranting sessions with friends and family can help too, let out the steam. Seeing people with who you have a positive relationship, no matter how short, can relieve anxiety and stress.

4. Tip-Top Physical Health

Eating healthy food can optimize the resistance of the body and mind to counter any unpleasantries including mental weariness, exam stress and anxiety. Never compromise your health by succumbing to quick meals and junk food.

Exercising is one of the best ways to relieve the body of stress. Exercise does not need to be strenuous. A short walk for 15 to 30 minutes can do wonders for the mind, the body and the spirit. It is also one of the best ways to reduce exam stress.

5. Talk to a Counselor to reduce exam stress

All schools provide some sort of support for students. These counsellors are there to help and they do have the training to do so. Make use of talking to your school’s counsellor when something bothers you and thus compromising your mental health. Never bottle in any feeling of anxiety.

If you do not wish to speak to a counsellor, a good friend who supports you will work. Importantly, a supportive family who listen and acknowledges your stress can be another form of support.

In the end, if all the above factors fail, it’s the best time to seek professional help. Professional help can also be considered if the burden is just too great to bear. Speak with your family doctor or GP if you are worried that your stress is affecting your functioning greatly and you are concerned about a mental illness.

A professional who provides services in either psychiatry or psychology can help you ease the anxiety you feel in school. Especially, when you are faced with the pressures of having to face an examination. Get the help you need, when you need it.