Educor

21/11/2011

Defining and managing exam stress

Final exam time is always synonymous with stress and anxiety, and this time of year sees many students taking strain and suffering from feelings of lack of preparation and inadequacy. While a moderate amount of stress can be a good thing, sharpening concentration and performance and helping to create the energy and motivation you need to keep studying, it can become overwhelming and prevent you from studying and functioning healthily.

What is stress?
Stress is part of the body's natural response to a perceived threat. It causes our bodies to go into "fight or flight" mode. The main physiological reaction is the release of a rush of adrenalin, which gives us the energy to act. If the perceived difficulty is not physical but psychological, the adrenalin is not used up and this can cause increased muscle tension, heart rate and breathing rate. This then leads to physical changes (headaches, neck aches, stomach problems), mood changes (irritability, tearfulness, feeling low or anxious) and behaviour changes (sleeping problems, increase or decrease in appetite, difficulty in concentrating).

Think positively
The key to overcoming exam stress lies in the power of positive thinking. Instead of surrendering to negative thoughts such as “I will never get a good job” and “My future is over”, it is helpful to challenge such thoughts with a more realistic assessment of the situation. Enlist the help of a friend, counsellor or tutor to help with this. It is very common to think that we will be judged solely on our academic achievements rather than as individuals who will make contributions in all sorts of ways.

Organise your time
• Draw up a weekly timetable, including everything you need to do such as revision, eating, sleeping, lectures and relaxation.
• Allow sufficient time for flexibility in the event of unforeseen circumstances.
• Be realistic about how much time you can spend revising -- if you divide the week into 21 units (three a day), you should work for a  maximum of 15 units a week. You should have six units to relax and do other things.
• Allow time for relaxation as it will decrease your stress levels. This is not wasting time, as it will help you to work more effectively during your study sessions.
• Plan how you will use your time during your revision periods, and stick to this plan.
It is important to stick to your deadlines and prioritise. Cover the most important topics first and allow more time for subjects you find difficult. Remember to set specific goals for each revision period. Take regular breaks from studying, especially when you notice that you are becoming distracted and struggling to concentrate.

Techniques to cope with stress
• Avoid using alcohol or cigarettes to lower your stress levels. While these may have a calming effect in the short term, they are not ideal solutions, as they may cause one to feel worse afterward and thus impair the ability to think clearly.
• Get some exercise! This increases the blood flow around the body which enables clearer thinking. Even going for a ten minute walk on a daily basis can be helpful, as it uses up some of the extra adrenalin created by the stress.

What friends and family can do to help
• Listen to the student's concerns, be sensitive and support him/her unconditionally.
• Encourage him/her to take breaks and go out from time to time.
• Encourage him/her to explore various studying strategies and find one that works well for him/her.
• Help him/her to seek additional help if the stress is getting too much. Reassure him/her that this is a sign of strength, not weakness.
• Ensure that he/she is having regular meals, times of relaxation and emotional support.
• Give positive feedback.
• Keep distractions to a minimum.

This content was originally published in the Mail & Guardian and was supplied by the South African Depression and Anxiety Group.