With the growing academic competition, the urge to perform well and stand out often puts students under enormous stress and anxiety. This persistent feeling of uneasiness, accompanied by pressure from both parents and peers, can become incredibly overwhelming. According to an NCERT survey, 81% of students reported experiencing anxiety related to their studies, exams, and results. While some levels of stress can be motivating for some students, it could end up taking an unpleasant turn for others, impacting their overall mental well-being. As per the statistical findings of a survey conducted by MyPeegu, a social emotional learning platform, for over 60,000 students referrals for mental health services see a 21 % hike during examinations.
The importance of sound mental health in ensuring overall well-being cannot be underemphasized. And with World Mental Health Day around the corner, it serves as a reminder to recognize and address stress and anxiety, be it exam-induced or stemming from other sources.
While it might appear to be insignificant and time-bound, exam anxiety can cause moderate discomfort to severe stress, affecting the performance, mental health, and well-being of students. Thus, if you are a student gearing up for upcoming exams, it is crucial to practice a positive mind set and develop a constructive plan of action to excel through the exam season successfully.
Key ways to do away with exam-induced anxiety
Practice a positive mind set: As students move closer towards the exams, their anxiety tends to intensify, causing increased restlessness. The mere thought of underperforming or failing strips away their confidence and self-assurance, causing them to feel insecure and diffident, impacting their overall mental health and general well-being. Thus, in order to do away with exam-induced stress and anxiety, it is imperative for students to maintain a positive mind set throughout the exam period. A positive and robust mind set will not only enhance cognitive abilities but also boost performance, leading to better outcomes.
Prioritize self-care: A study schedule that involves continuous studying without allocating time for self-care can mentally exhaust an individual, impacting the retention abilities and ultimately resulting in poor outcomes. In contrast, a carefully crafted exam schedule that allocates time for fun and relaxing activities, whether it is reading, painting, or simply going for a walk, not only restores the mental energy but enhances the comprehension and retention abilities of the students.
Exercise relaxation techniques: Exam-induced stress and anxiety can take away one’s peace of mind and result in causing the individual to panic. Here, practicing mindfulness, meditation, and deep breathing exercises can help students remain calm and focused during such demanding periods. Moreover, if the sense of stress becomes overpowering, seeking professional assistance and discussing concerns with them might offer helpful perspectives and strategies for managing anxiety effectively.
Say goodbye to exam anxiety!
Exams and anxiety are synonymous with each other. In fact, it is not just the anxiety leading up to the exam but also the anxiety experienced during the exam itself that can negatively impact student performance. Thus, in order to do away with the exam-induced stress, it is crucial for students to cultivate a positive mind set, prioritize self-care, and employ relaxation techniques in order to stay focused and achieve exceptional results.
Remember when you finish your exam, take time out to relax a bit before you start preparing for the next exam. Do something you enjoy or have a chat with your friends.
Research shows high levels of exam stress can interfere with attention and reduce working memory, leading to lower performance. Early experiences of anxiety and stress can also set a precedent for mental-health problems in adulthood. But how we see stress can actually make a difference to the way it affects us.
The author is a Psychologist and Chief Learning Officer of MyPeegu.