The Sunday News
Charles Dube
It is that time again when all focus is on the forthcoming examinations. Most learners are almost ready to write. There is bound to be panic here and there especially in cases where learners feel they have not covered enough ground to do well in the examinations. Stress creeps in and affects one’s grades. The question which comes to mind is, “Does examination stress frequently affect (you or your grades?)
If so, do not worry too much as I present to you some scientific tips that are proven to help you overcome examinations stress.
The expert who provided these tips makes it abundantly clear that if you apply them, you will become a calmer, happier and more successful learner. At the onset learners should take note some of these points appear very minor and can be taken for granted, yet, at the end you realise their necessity when all has gone well and you have succeeded in examinations despite early jitteriness.
First of all, how is your studying environment? Is it clear of any distractions? If not, then you need to clear your room and your desk. We have heard the saying, “A cluttered desk is a sign of a cluttered mind.” It turns out that it is not just something your mother or guardian says to get you to clear your room. It is scientifically correct. The more clutter you have around your workplace, the less you are able to concentrate on preparing for the examinations.
This is because your brain is being bombarded by so many distractions. Physical clutter overloads your brain and impairs your ability to think which leads to stress. Reduce as much clutter as you can around your workplace, where possible use drawers to store things away. Read something for leisure. It is proven that reading for pleasure can reduce stress by up to above 50%. Reading relaxes your body by lowering your heart rate and easing tension in your muscles.
The next time you feel the tension rise at the thought of an impending examination, pick up a good book and give yourself a 10-minute reading break. Talking science — you are advised to reduce your sugar intake. Research shows that when you are stressed your adrenal glands release cortisol a stress hormone to manage it. But cortisol also affects your blood sugar level, so the more your sugar intake spikes, the more stressed you will feel.
Here are some practical tips proffered by experts to help you reduce your sugar intake and maintain a healthy diet. Do not skip breakfast. Do not eat sugary cereals or candy. Do not drink sugary drinks. Do eat a high protein breakfast, eggs, peanut butter, oats or nuts. Eat four to five servings of fruits and vegetables a day. Eat more fish, for example, salmon, trout. All these depend on affordability. Sing your heart out where possible.
Researchers have discovered that singing can soothe your tension and elevate your spirits. This reduces the effects of stress.
Use positive affirmations. Repeating positive affirmations is a powerful way to calm yourself down and banish those examination butterflies. In fact, research has shown that positive affirmations can help reduce examination stress by reducing adrenalin levels. Here are some positive affirmations you can try the next time you feel those stress levels rising. Repeat them out loud to yourself several times a day:
“I am becoming more focused. I am continuing to work hard. I am getting better at taking examinations. I am enjoying the process of learning. I am going to perform better on this examination. Learning is meaningful and fun. I am developing self-discipline. I love the challenge of taking examinations.” Surely, with such kind of affirmations you are bound to make in the examinations.
Be kind to yourself. Stress weaves its way into your life when you are too hard on yourself. Ease up and give yourself a break.
It is time to practise self-compassion. Research indicates that self-compassion reduces stress levels and improves your sense of well-being. The following are some ways to practice self-compassion. At the end of each day write down three of your achievements. It does not matter how big or small these achievements are.
Completing one or two of your assignments, for example, completing your computer science assignment, reading a chapter of your literature set book. What matters most is that you acknowledge these achievements. Talk to yourself kindly. Speak to yourself as if you are your own best friend. Do something fun every day. Life does not have to be serious all the time. Set realistic goals. Do not set yourself up for failure by setting impossible targets.
Get enough Vitamin C. Studies indicate that vitamin C (ascorbic acid) helps reduce blood pressure and cortisol, which are both signs of stress. The human body does not produce Vitamin C, so it is vital that you consume plenty of it in your diet. You get it from fruits and vegetables that are rich in Vitamin C like: guava, pepper, strawberries, orange, papaya, Broccoli, tomato kale and many others. Drink tea as well. A study has found that black tea has health benefits linked to stress relief.
Write down things you are thankful for. Obviously, you are grateful for many things in your life. Maybe you are grateful for a loving family or loyal friends. Or maybe you are just grateful because you passed your June examinations. But perhaps you do not express that greatness often. However, did you know that if you write down all the things you are grateful for, your health will improve? Studies have found that expressing gratitude can lower your blood pressure, improve your sleep and boost your immune system.
When taking a break from studying, why not write down three things you are grateful for? It could be something you take for granted. Something like the fact that you attend school when others cannot. Focus on progress, not perfection. Do you sometimes feel you are not good enough? Do you think you will never achieve the goals you have set for yourself? If so you may be a perfectionist. This is another way of saying you are too hard on yourself, which means you need to focus on the progress you are making instead of your perceived failures.
Being a perfectionist may sound ideal, but it often causes undue stress. Some ways to deal with this: Set realistic goals instead of trying to achieve the impossible. Celebrate small and big successes. For views, link up with [email protected]/ or sms to 0772113207.
