Spring is in the air, which means that the end of the term and finals are around the corner. While there may be no way around feeling the pressure as you head into this period, there are some ways that you can mitigate the stress.
Here are a few strategies that can help ease exam and end-of-session-related stress. The term “exam” is used for simplicity’s sake, but these strategies can be applied regardless of what is on your end-of-session plate.
Before an Exam
Time management: Write down and prioritize your tasks in order of importance (sample categories: must do, should do, want to do). This will help you to determine what is most urgent/time-sensitive and what can be put aside until later, or even after exams/end-of-session. Estimate how much time is needed for each task – it’s always best to overestimate, you might even end up with a few spare moments using this technique. Doing this weekly can help give you more control of your workload. This time management matrix can help you further decide the priority level of tasks.
Then, divide your days into blocks of time and plug in the tasks. Try to work (or at least tackle the tougher tasks) when you feel most productive and alert, and don’t forget to schedule in meals, breaks, and a good night’s sleep.
Sleep: It may be tempting to sacrifice a few hours of sleep during the end-of-session hustle, but this can have adverse effects. Lack of sleep is associated with higher levels of anxiety, stress, and other health issues. Additionally, a sleep-deprived person cannot focus their attention optimally. Sleep itself plays an important role in memory consolidation, which is essential for learning and retaining information.
Nutrition: While a nourishing diet is essential to optimal functioning, it’s also understandable that more convenient nutritional options will be prioritized in busier times.
At the very least, stay hydrated and bring nutritious snacks with you so that you maintain your energy levels throughout the day and are less likely to default to buying something on the go (which is more often than not, more expensive and processed). Apps like Supercook and Cookspiration can also help you prepare meals with ingredients you already have at home. See this recent article for more tips for eating on the go.
Visualize Writing an Exam:Â This 15-minute recording guides you through the process of studying for and writing an exam. Visualizing success promotes increased memory, concentration, and success.
During an Exam
It is normal to feel a surge of stress before and/or during a test; this response can be useful as it helps to prepare you to deal effectively with the situation, ensuring you are alert and ready. If you feel that it’s interfering with your performance, however, here are a few things you can do in the moment:
Breathing exercises: Taking a few calming breaths can be beneficial in intense moments and help you regain focus and concentration. Breathe in through the nose for 4 slow counts, hold your breath for 2 seconds, then breathe out through the mouth for 6 slow counts. Do this until you feel your body feels calm enough to move on.
5-4-3-2-1 grounding practice: can help you to regain focus on the present situation and involves purposefully taking in the details of your surroundings, engaging each of your senses. Try to notice the following: five things you can see; four things you can feel; three things you can hear; two things you can smell; and one thing you can taste. This should be followed by one slow, deep breath.
After an Exam
It’s time for some self-compassion and taking care of yourself.
Self-compassion: Some students may be hard on themselves coming out of an exam, depending on how they think they performed. Negative self-talk can increase stress and anxiety and affect your mood. Be supportive of yourself like you would be with a good friend. Challenge any negative self-talk with more useful thoughts that are more based on reality. For example, “That was tough, but I studied hard and think I did okay and will still pass the class.”
Taking care of yourself: Consider what you need to take care of yourself following an exam. Were there any areas of your life that were particularly neglected that might now need some extra attention? Various life domains include psychological, physical, emotional, spiritual, professional, and social areas. Now is the time to come back to your self-care strategies and bring back those things you enjoy – whether it's exercise, connecting with family and friends, engaging in activities for fun, or scheduling that dentist’s appointment you’ve been putting off!
For more on test taking, visit SAA’s Learning Guide: Test Taking.
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