mindIT

Exam stress is the mental wear down due to excessive anxiety of performance during exams. This will vary from person to person. We need to view examinations not as hurdles in life, but as stepping stones to greater progress. Exams are stepping stones to rise higher, just as we do in a staircase, slowly moving towards the top. Some steps are easy to climb. Others are not. However, examinations are crucial since they provide a means to test the level of knowledge attained by a student. However it is important to understand the reasons:

• Too much change too quickly can be a cause of stress.
• Stress can be caused by pleasant and unpleasant events.
• The cause of stress may not always be apparent.
• Usually stress is a result of build up of 'related and unrelated events.'
• Often your stress is more apparent to others than to yourself.
• Reactions to stress can be emotional, physical and behavioral.
• We perceive a situation as dangerous, difficult, or painful. We don't believe we have the resources to cope.

Know what is expected of you and be thoroughly prepared: Be sure to consult your syllabus or ask your instructor what material you will be responsible for. If you have a concrete sense of what you will be tested on, the future test will feel less vague and more like something you can handle.[1]If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected. Make sure you have read your syllabus and any related information.

Study in conditions similar to your test room: There is a phenomenon in psychology called context-dependent memory. It refers to the idea that we are best able to remember things in environments similar to when the information was encoded. A related phenomenon is called state-dependent memory, which means that our memory is better when we learn and retrieve information in similar bodily states. If you will be in a quiet room during your exam, try to simulate those conditions while you prepare. This is using context-dependent memory to your advantage.

As an example of state-dependent memory, if you prepare for your exam drinking juice, your memory on test day may be better if you have a similar amount of juice then, too.

The new time management methodology: Do not just cram for an exam last minute; this will surely lead to exam stress. Break up your study time into chunks over days, or weeks even. When you "chunk" your study time over the course of a longer period of time, such as a few days or weeks, you will retain more of the information. Also make a 'Daily Routine and To Do List' as per your capacity, need and choice.

Avoid distractions: Keep away from social media, gadgets, smart phones during exams. This will clog the mind with too much of un-necessary information which your mind is not prepared to take at this time.

Take frequent breaks: According to psychology studies, the average human brain can only focus on one task effectively for about 45 minutes. In addition, research in neuroscience suggests that focusing on the same thing for too long diminishes the brain's ability to accurately process

Stay hydrated: Drink plenty of water. Aim for at least 8 eight-ounce glasses of water a day. Not drinking enough water can make you feel anxious.

Focus on performance not outcome: Concentrate on your performance rest is not in your hands.

Quality recreation is a must: Not getting a full night's rest can contribute to feelings of fatigue, stress, and anxiety. Eat your favourite food and go for a quiet walk Increase intake of green vegetables, high protein and fibrous diet whereas avoid junk food. Bottom line — belief in the power of positive thinking.

The writer is Pallavi Prakash, motivational/corporate trainer and Founder-CEO Knowledge Seed Learning Center