A moderate amount of stress can be a good thing.
It can sharpen concentration and performance and help to create the energy and motivation we need to keep studying.
Too much stress, however, can be overwhelming and prevent us from studying and functioning healthily. Undoubtedly, it will be disappointing if you do not do as well as you hoped.
Thus, instead of thinking negative thoughts it is helpful to challenge such thoughts as “I won’t get a good job; people will think I am stupid”, or “My future is over” 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 with contributions to make in all sorts of ways. If someone believes that his/her self-worth depends on academic achievement, there will be considerable anxiety surrounding any academic assessment. Too much anxiety can be paralysing.
If the pressures from family or others to succeed is extremely high it may help to contact your local counselling service in order to talk about this.
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).
Exams lead to stress because the marks will influence final degree results. Thus, the stress is derived mainly from the additional meanings which get attributed to exam results.
Organising your time
- Draw up a weekly timetable, including everything you need to do such as revision, eating, sleeping, lectures and relaxation.
Stick to your deadlines
Prioritise — do the most important topics first and allow more time for subjects you find difficult; and set specific goals for each revision period.
What friends and family can do to help
Listen to the individual’s concerns, be sensitive and give him/her support.
- Encourage him/her to take breaks and go out from time to time.
Sleeping better
- Do not work in or on your bed.
Study patterns
- Take regular breaks from studying.
or anxious.
Techniques to cope with stress
- Some individuals may use alcohol, smoking and drugs as a means to manage stress. These may have a calming effect in the short term. However, they are not ideal solutions, since they may cause one to feel worse afterward and thus impair the ability to think clearly.
Basic revision methods
Step One: Read your notes and seek answers to questions. Be as active in your reading as possible — talk to yourself, walk around the room and speak into a tape recorder.
Step Two: Close up your notes.
Step Three: Actively recall what you have just been reading, asking again the same questions without looking at your notes. Write down what you have recalled in brief notes.
Step Four: Check the original notes with the new ones. If you recalled all the answers to the questions, then you have created a master card which you can use to re-revise without having to consult lengthier notes.
Step Five: If not all the questions have been answered re-read your original notes, looking particularly at those you missed. Repeat steps two to four.
On the day of the exam
- Do not try to learn any new topics as this may impair your ability to recall those you have learnt previously.
Relaxation routines
- Focus your attention on counting breaths.
There are various herbal preparations and homeopathic remedies available, but you should consult a qualified practitioner about this.
Yoga, meditation and massage all contribute to reducing stress and promoting relaxation.
This article was supplied by the South African Depression and Anxiety Group.