We all at times fear examinations. We panic when exams are overhead and somehow this panic causes examination causes of exam stress. All students bear the pressure to do well in the exam and score good marks. There are students who are confident about their preparation and are stress-free, but there are students who are nervous and tensed during the exam. Here is an article Examination stress – Causes and How to deal with it.
While preparing for exams students are usually under pressure. This pressure in growing time can turn into anxiety and can lead to a poor result in exams. Confronting the causes which give rise to causes of exam stress and anxiety can help in controlling stress level.
Causes Of Stress
1. Physical And Emotional Pressure
The physical factor can lead to trauma, injury, sickness, etc. while emotional stress gives rise to anxiety and tension. Examination stress can lead to headache, Insomnia, Loss of appetite, loss of concentration, panic attacks, Self-harming behaviour and Depression
2. External And Internal Pressure
Most of the time students are pressurized by their parents and teachers to do well in the exam. High expectations from their near and dear ones can be the reason for causes of exam stress. But at times students are not stressed by their parents or teachers, rather the causes of exam stress is built within them. If a student is always determined to score good marks, the fear of not scoring enough can lead to stress and tension.
3. Lack Of Preparation
Not studying in advance and the last-minute preparation can cause causes of exam stress. Not clearing queries with their teachers and friends, no proper study plan, insufficient managing time, procrastination, etc. can lead to pressure and agitation. Also, 6-7 hour of sleep is needed, lack of sleep can also be the cause of anxiety.
4. Poor Studying Habits
Tips To Deal With Examination Stress
Most of the time dealing with causes of exam stress becomes very difficult but with good practices, it can be restrained.
1. Change Your Lifestyle
By changing your lifestyle, overcoming causes of exam stress becomes easier. Positive and healthy mind, maintaining a healthy diet and consuming nutritious food is essential. Getting proper sleep at night keeps balance in between your physical and mental health, so, sleeping habits should be maintained especially during exams. A proper amount of sleep can help you concentrate better and reduce causes of exam stress.
2. Physical Activities
Meditation should be added to your daily routine. This is the best way to relax your mind and boosts concentration power. Physical activities such as, regular exercise, cycling, walking, jogging, playing any kind of outdoor sports can release your causes of exam stress and helps you to have a healthy mind and body.
3. Neat And Clean Study Area
Your study area should not be jumbled. Maintain your study table and organize the necessary items needed for the exam causes of exam stress. Keep your room clean as well. A neat and clean room helps to focus on your studies whereas messed up room or study area can distract you. A clean place can help you to understand and think in a better way.
4. Music
Listening to music soothes your mood, and works like a magic, creating a positive and pleasing environment. Therefore, this will make you feel more motivated to study longer and focus better
5. Proper Planning
A detailed study plan is the best way to deal with exam causes of exam stress. Having a rational and systematic study plan will help you become more motivated, productive and organized. You should know how much you can maximize your productivity. Setting realistic goals can keep stress and anxiety at a distance allowing you to have control over the circumstances.
6. Reduce Usage Of Gadgets
Students are easily distracted. Instead of indulging in other activities like playing video games, watching T.V., overusing mobile phones they should focus more on preparing for exams. All these can cause causes of exam stress and also affect mental health.
7. Time Management
Try to map out how and when you need to start preparing for exams. Make a proper study plan and proceed accordingly without wasting a minute. Start your preparations well before your exam begins. Invest more time in difficult topics and make sure to stick to the study plan. Carrying out effective time management techniques and managing your study plan can help you relax and relieve causes of exam stress.
It is quite obvious to get nervous, stressed and panic during exams. But we must understand that examinations are the assessment process for your academic performance. To score well in exam students go through a lot of pressure, but one must be aware that health is very important to live in this world. Therefore, one should deal with stress by sticking to certain rules in your daily life. This will help reduce causes of exam stress and give you the confidence to perform well in the exam.
FAQs on Examination Stress
Q:What is exam stress?
The pressure of taking a test causes many people to experience exam stress. Physical symptoms like headaches, stomachaches, and trouble sleeping might also be present, as can mental symptoms like stress, anxiety, and irritation, as well as behavioural symptoms like procrastination, avoidance, and over-studying.
Q:What factors contribute to exam stress?
Exam stress can be caused by a variety of circumstances, including:
- The dread of failure: Many students experience worry and tension when they think they might fail a test.
Students may experience pressure from their peers, professors, or parents to perform well on tests. - Uncertainty about the results: Students may not be aware of what to anticipate during a test, which can also cause anxiety and worry.
- Lack of preparation: Stress might arise for pupils who feel unprepared for an exam.
- Personal difficulties: Students may be more likely to experience exam stress if they are coping with personal issues, such as those involving their families or their health.
Q:How can I know if I'm stressed out about an exam?
Exam stress may be present if you have any of the following symptoms:
- Headaches, stomachaches, trouble sleeping, exhaustion, tense muscles, perspiration, and a faster heartbeat are some of the physical symptoms.
- Anxiety, anxiety, impatience, trouble focusing, and a sense of being overburdened are some emotional symptoms.
- Procrastination, avoidance, obsessive studying, and adjustments to food and sleeping patterns are some behavioural indications.
Q:How can I deal with exam stress?
You can do a variety of things to reduce exam stress, such as:
- begin your studies early. You’ll feel less stressed as the exam draws closer if you start preparing early.
- Establish a study schedule and follow it. You’ll be able to maintain focus and stave off feeling overloaded by doing this.
- Divide your homework up into small portions. Studying will feel less daunting as a result of this.
- Take pauses. Without taking a break, studying for extended amounts of time can actually reduce your productivity.
- Get adequate rest. You’ll be more focused and awake on test day as a result of this.
- Eat nutritious foods. You’ll have the energy you need to study and perform at your best if you eat well.
Q:What consequences of exam stress are long-term?
Exam stress can have a variety of long-term impacts if it is not addressed, such as:
- Physical issues: lethargy, sleep issues, stomachaches, and headaches.
- Anxiety, despair, and low self-esteem are examples of emotional issues.
- Procrastination, avoidance, and substance misuse are examples of behavioural issues.
