How to Relieve Stress Before a Test ?

Let’s look at how we can understand signs of stress in our behavior and in our minds, and what techniques we can use to reduce stress in our body and function efficiently.

• When our brain identifies a potentially stressful situation, it releases hormones that prompt adrenaline to rush across our bodies. Stress is the natural defense mechanism that protects us from that situation. Our personality, genetics, personal lived experiences, environmental exposure, and other factors influence how much stress we can cope with. The intensity of stress also differs across various situations. It is always helpful for us to be aware of its signs and equip ourselves with techniques when it gets too overwhelming.

• Examinations can really be a nightmare for many of us. We have many thoughts, worries, and fears running through our minds, leading to stress. We might fear that we will disappoint our parents or sometimes also lose respect from our friends if our results are bad. We also want to do really well but feel like we are not prepared enough. We might not have enough time to study but want to achieve a certain grade.

• We sometimes might find it hard to understand some concepts which make us question our capabilities and efforts. We might have other things happening in our lives and we are finding it tough to concentrate on our exam preparations. Faced with such pressure and resentment, stress is a natural mechanism to protect us from such pressures.

We all might show signs differently since we interpret our circumstances differently. Some most common signs of stress seen in adolescents and teens are mentioned here.

 Just noticing these signs is the first step towards reducing our stress. Be aware of how our body is responding and accept these feelings. We can slowly focus on calming a stressed body and mind with the help of deep calming breaths or quick 10-minute relaxation breaks.

• Take 10 deep breaths.
• Play with a pet.
• Take a short walk.
• Read an article in newspaper.
• Call a friend.
• Listen to a song.
• Watch a video on YouTube
• Play an instrument
• Mediate

Understanding the importance of study breaks will help instantly distress you. A quick walk around your study area, grabbing a healthy, energetic snack or even 15 jumping jacks. These help in disconnecting you from the stressful situation and feeling relaxed. Any experience feels good when you are relaxed. It is a challenge to reach that state of mind, but only mindful practice will help you reach there. Making a plan of what you want to work on in an allotted study session by breaking down your tasks or working one task at a time will help you with managing your time and also make your problem seem smaller. Setting realistic expectations for yourself will help you achieve them easier. Find a quiet space to study and set up everything you need. Learning the art to make ‘mind maps’ of certain concepts or using bright colors to help remember important links. Be constructive in every challenging situation while attempting to study. This mindset will push you to work harder. Take some time to dance to your favorite sounds. That will help boost your energy levels and reduce stress. If you do not prefer dancing, cycling or playing a sport will also be helpful.