Many students become excessively nervous before the examination and some even face complete black outs in the examination hall as a result there off.There are many possible reasons for this kind of behavior among students.Some of them being-irrational believes, fear of failure, inadequate preparation,pressure to perform,ineffective study techniques,lack of proper revision, excessive competition and comparing results and scores with others, to name a few.
An optimal level of stress is required and it enhances our performance in exams.But, at the same time , if the stress level is high,it effects performance negatively as well.Sometimes, the anxiety before the exams is so much that some students face complete blackouts just before the exam or during the exam, despite good preparation on their part.All though all students face exam anxiety, but some are able to cope with them, to a certain extent.Those who are unable to cope, in the long run develop "Exam Phobia".Phobia is an irrational and intense fear where a person feel threatened by something, whereas in there is no actual danger.It results in manifestation of a lot of physical and mental symptoms.In case of exam phobia, most common being-inability to sleep, anxiety, upset stomach,nausea,heart palpitations,shortness of breath,headaches,decrease in appetite or overeating etc.
There is no need to worry students.You can get rid of your fears and even phobias following simple tips.A step by step strategy,perseverance and determination is all that is required to equip yourself to face examinations better.
Start with these basic steps and soon you will get rid of all your fears and start enjoying your exams.
(1) Try to remain physically active during the examination days.It is seen that students stop physical activities at least a month before the exams and start to give more time to study.This is a disastrous thing to do.Exercise act as stress buster,has a positive impact on our mood,leads to better concentration and at the same time increases our self-esteem.Exercise helps to oxygenate the brain and release tension, helping you to remain calm,composed and mentally relaxed and improves your performance.It increases concentration and also the ability to recall better.
(2)Adequate Sleep
Getting enough high-quality sleep is critical during exam time.Sleep actually enhances your brain's functioning,effectively enabling you to both think faster and remember information better.Most of the students sacrifice their sleep before exam start in order to increase preparation time to cover up the syllabus and also during exams for revision purpose.Not having enough sleep can have a very negative effect on your mind and body.It's said that the best food for brain is sleep.You need to allow yourself sleep of 8 hours at night time in order to function with full concentration and freshness the next day.A warm glass of milk before bedtime can help you sleep better.
(3)Remain hydrated!
One of the best and necessary ways to improve your focus and performance is to drink a lot of water.Dehydration may lead to headaches, fatigue,diminished concentration,lack of focus etc.
(4)Eating Right-Students often skip breakfast or a meal during exams.Never skip breakfast.It's a grave mistake they make.Skipping meals will deprive your brain of the vital nutrients.even the best preparation will fail, if you have not taken good meals on the day of exam.
(5)Take brain boosting foods like proteins combined with whole grains, fruits, milk, walnuts etc.Avoid foods that are high in refined sugar.
(6)Eat light meals at regular intervals.Do not take heavy meals before exam which make you full as it diverts your energy towards digestive system and decrease your mental alertness.
(7) One of the causes of nervousness during exams is inadequate preparation followed by the fear that what if questions asked in exam are more from uncovered portions of the syllabus.Simple and only solution to this problem is to start preparing for the exam well on time and not relying only on the last month preparation before the exams.
(8)For effective study and retention, try to start your day early morning.For majority of people , it is the best time to study.Those who have developed the habit of studying during night time should try to change the habit as it leads to sleep problems also and contributes to health problems in the long run.
(9)Always, prepare a time-table to study.The time-table should be realistic and should provide for regular breaks in between study slots and always should allow for cushion time to study difficult topics.Stick to the time-table.
(10)Make use of mind maps, central organizers,mnemonics, class notes etc.Making use of visual images is very effective for memory purpose and also for clarity and understanding of the topic.These enhance information comprehension and are very useful for revision a day before exam.
(11)Use chunking and grouping to memorize contents.A majority of the people can memorize and retain 7+/- items ,i.e. 5 to 9 items at a time.
(11)Use scientific technique to revise.After studying a topic, the first revision should be done within 24 hours, the second revision on the seventh day and then third after a month for maximum retention.
(12)Always start a new topic, after finishing your chapter.Incomplete tasks are better remembered and the next day, you will have the momentum to study the already started chapter.
(13) Keep self-evaluating.Try to answer short questions,multiple choice questions,solve long questions using central organizer, practice making diagrams etc. All these give you more confidence.Always remember, attempting to answer more and more questions is one of the best methods to increase your confidence and to improve your scores.
(14)Practice more and more previous year and sample papers.It helps you to be familiar with paper patterns and you also get prepared for some surprises in the question paper.
(15)Do not study from many sources.Stick to good textbooks.Do not consult too many books for the same topic as it will lead to confusion, wastage of time and also interfere with retention.It is very difficult to recall information studied from different sources and revision is next to impossible.It is advisable to select one or maximum two books for a topic and then keep on revising them.
(16) Prepare self-notes or mark in the book using pencils or highlighters, all this helps in revision which is crucial to success in exams.
(17)Always reach the examination center at least 20 minutes before the reporting time.Getting late will set off anxiety even before the exam starts.Rushing adds to the feeling of panic.Use this time to relax and use it for deep breathing or any simple form of meditation.This will calm down your nerves and make you relax.
(18)Avoid last minute cramming.Do not touch any new topic which you have left out during preparation for any reason.It is not going to help you at all,at the same time it will act as hindrance in recalling already retained information.
(19)Check a night before, all you need in the exam like stationary items and importantly admit card are packed.
(20)Practice creative visualization.Everyday before sleeping and after waking up visualize yourself in the examination hall , enjoying the exam, confidently answering all the questions and coming out of the examination hall happily and satisfied with your performance.This will make your subconscious mind work for you during night time and help you in making your visualization as a reality.It would greatly enhance your confidence.
Always remember, its not only the preparation of the exam that matters.Your whole preparation will go hay wire if you succumb to pressure and get nervous on the day of performance.Important point to note is that its the confidence which you carry when you enter the examination hall that determines your success.A positive frame of mind is essential for good performances not just in any academic exam but to face any challenge that life brings.So, it's all a matter of attitude.As Henry Ford rightly said," If you think you can, you are right;if you think you can't ,you are right again".
Good Luck friends!For more tips and effective study and revision techniques, keep looking for upcoming blogs.If you take these simple steps , slowly your exam fear will vanish and you will start enjoying your exams.
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PREETI RAWAT
Preeti Ki Paathshala
9540401395 / 7042600795
www.preetirawat.com
preetizen2014@gmail.com
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