IN an increasingly competitive world, young people writing exams are arguably under more pressure than ever before.
Knowing that their results need to give them an advantage when applying for higher education or employment means that they are also exposed to increasingly higher levels of stress, which, if not managed correctly, can become debilitating.
Dr Gillian Mooney of The Independent Institute of Education says it is vital for parents and caregivers to monitor the mental well-being of learners as there are a number of ways that stress can be manipulated to improve performance rather than allowing it to be an unnecessary hurdle.
‘It is not unusual for young people to experience peak levels of stress because of the nearing exams, and it is important to remember that stress can both be motivating and managed.’ she said.
Health ramifications
‘Your body has a biological response to stress. Chemicals and hormones are released to help you cope with a stressful stimulus, and as a result, stress can affect your physical health, your mental health and your behaviour.’
Stress may also cause physical symptoms such as headaches or stomach cramps.
Exam anxiety is a kind of stress that involves excessive fear of being evaluated and of the consequences of exams.’
‘Parents and caregivers should be vigilant and ensure that if they start seeing the signs of excessive, unproductive stress, they assist by providing both practical and emotional support.’
Hints and helps
Dr Mooney says that stress can be easily managed if a student takes heed of the following tips:
• Believe in yourself: If you have worked consistently since the start of the year, you should be fine and there is no need to worry excessively.
• Don’t try to be perfect. Your goals need to be realistic. If you believe that anything less than 100% means you have failed, then you are creating unnecessary stress for yourself.
• Don’t keep things bottled up inside: A good way to alleviate worry and stress is to confide in someone that you trust and who will be supportive, for example your parents, friends or lecturers.
• Give yourself credit for getting as far as you have.
• Be proactive in tackling your problems: If you do not understand some of the material, merely feeling stressed about it will not help. Make an appointment to see your lecturer, talk to your classmates, or review a past exam paper.
• Get accurate information: You need to know what will be included in the exam, how it will be marked, where the exam will be written, and when the exam will start and end. Good preparations alleviates stress.
• Structure your study time: You need to study in regular sessions of about 50 minutes each, separated by 10 minute breaks.
• Plan for the exam: Arrive at the exam venue early. Wear a watch or make sure you know where the clock is in the exam venue. Wear layers of clothes so that you can adjust when you feel hot or cold. Make a list of all the materials you will need in the exam room and be sure to pack it before you go.
• Maintain a healthy lifestyle: Your anxiety levels will increase if you feel tired or run down. You can improve your resilience by getting enough exercise, eating nutritious food and getting regular and adequate sleep.
• Avoid the things that won’t help: Try not to drink too much coffee the night before and the morning of the exam. Avoid other students who are anxious and talkative before the exam. And avoid talking about the course material just before the exam.
