Tips for Reducing Examstress

REDUCINGEXAMSTRESS

Whetherit'saquiz,amidterm,orafinal,takingexamsfillsmanystudentswithanxiety.Thisisparticularlythecaseincollege,whereyourentirecoursegrademaybecomprisedoftwoorthreemidtermsandafinalexam.Althoughthestakesarehigh and stakesmaybeunavoidable,reducingthestressandanxietyyoufeelwilllikelyhelpyoudobetteronexams,especiallyduringfinalsweek.Thesestrategieswillhelpyouperformatyourbestandreducefinalexamstress.Ifyoustillfindyourselffeelinguncomfortablyanxious,makeanQJW-OintmentwithanOARstaffmembertodevelopanindividualizedapproachtoreducingtest-takinganxiety.

TIPS FOR REDUCING EXAMSTRESS

• Manageyourenvironment:Stressislikesneezing-it'scontagious!Duringfinalsweek,youmayneedtoavoidthosepeopleinyourdormandinyourclasseswhoareverystressedandtense;theirstresswillonlyaddtoyours.
• Just sayNO!:Beprotectiveofyourstudytime;gettingbehindonyourstudyscheduleorcavingintodistractionscanratchetupstresslevels.Sometimes,youjustneedtosayNo!SayNOtopeoplewhomaygetyouoffyourstudyscheduleduringfinalsweekandsayNOtodistractions.Turnoffyourphoneordisableyoursocialmediaaccountsforcertainblocksoftimeifthat'swhatyouneedtodotosticktoyourstudyschedule.

• Eat,sleep,exercise:Somestudentscompletelyforgetabouttheirhealthandwell-beingduringtheendofthesemester,thinkingthatdoingnothingbutstudyingisthebestwaytoaccomplishtheirgoals.However,ifyou'renottakingcareofyourself,yourstresslevelswillbehigherandyoumaynotdoaswellonyourexams.

Plus: Don'tforgettoeat.Yourbrainneedsglucosetofunction,sobesuretohavesnacksonhandwhileyou'restudying,especiallyifyou'restayinguplaterthanusual.Choosehealthysnackslikenutsoryogurttokeepyourbloodsugarstable;forlongerstudysessions,eatprotein-richfoodstokeepyousated.

Plus: Exercise,evenalittlebit.Justasmallamountofexercise,likeabriskwalkaroundthenaturetrail,willleaveyoufeelingcalmer,morefocused,andreenergizedwhenyoureturntoyourstudies.

Plus: Avoidall-nighters.Sleepdeprivationcausesfatigueandconfusion. Scientificresearchhasdemonstratedtimeandtimeagainthatsleepdeprivationwillleaveyouphysicallyexhaustedandunabletoconcentrateorperformatyourbestacademically.Makesureyou'regettingthesleepyouneedtoperformatyourbest.

• Takebreaks:Findasystemthatworksforyou-considertakinga5-minutebreakforevery30minutesofstudying,ora10- minutebreakforeveryhourofstudying.Useyourbreaksasanopportunitytocompletelyde-stress-thiswillhelpyoustay focusedandremainproductive!

• Visualization:Athletesoftenusevisualizationtechniquestoimproveperformanceduringcompetition-thisisapplicableinacademicsaswell!Imagineyourselftakingtheexamsandfeelingconfident,prepared,andrelaxed.Visualizingthesituationoverandoverwillhelpchangeyourmindset.

• Mindovermatter:Thewayyouapproachanexamismoreimportantthanyouthink-remindyourselfthatyou'vepreparedasmuchasyoucould,andnowit'stimetorockthatexam!Dowhateverworkstoconvinceyourselfthatyou'regoingtodoreallywell-itsoundscrazy,butitworks!

Cited and adapted from Haverford College, link to Haverford College, Office of Academic ResourcesCitedandadaptedfrom:Pauk,W.Owens,RJ.Q.(2014).Howtostudyincollege.Boston,MA:Wadsworth,CengageLearning, The University of Pittsburgh, Bradford