Exams, Stress and You!
It's that time again! Exams looming, essays or prac reports outstanding and you wonder where the year's gone already. You start wondering how you're going to cope with it all. Fear and anxiety are insidious things and they can take hold if you don't do something about them. This amounts to a bad type of stress which is just what you don't need, especially at this time of year. This is not to say that all anxiety is bad, however. A limited amount of anxiety can help you to be more motivated and more purposeful. It can help you to plan your work and to think more clearly and logically about it. In other words, it can help you stay on top of things.
So how can you limit your stress and stay in control?
There are a number of practical things you can do, even at this late stage before the exams. Don't give up hope, even if you start to feel "snowballed" when you think of the all the work you have to do.
First of all, it's essential to get yourself organised. Sit down at your desk and make a start on writing down all the things you have to do to prepare for the exams. If you feel there's too much to do, then work out priorities for your work. Outstanding assignments should take priority but make sure to leave time for revision of your lecture notes. The Counselling Service can give you a study planner to help you get organised. Once you make a start on this you'll begin to feel more in control.
Here are some further useful tips:
- Set yourself realistic day-to-day goals in your study. Work on one thing at a time and follow it through to completion, for example, if you're writing an essay. Then put it behind you and move on to the next task.
- Try to have an idea of the areas that are likely to be covered in your exams. If there is anything you need to have clarified about exam content, make sure to talk with your lecturer or tutor.
- Give yourself credit for the work you're getting done. You're showing yourself that you can do it! Even small steps forward in your work are worthwhile.
- Don't allow yourself to slip into self-defeating habits, such as procrastinating. Try to keep a momentum going in your study. Punctuate blocks of study with short breaks to limit fatigue. If you study solidly for a couple of hours, make sure you give yourself fifteen minutes or so before you start up again. Think positively about yourself and your situation. Challenge the negative thoughts that creep into your mind and cause you unnecessary stress at times, such as "I'm going to fail", "I'll end up blowing my future, my chance of getting a career". You don't have any need to think catastrophically, it's not achieving anything. In fact, it's doing you a lot more harm than good, because it's distracting you away from what you need to do.
- Learn to become more relaxed in your daily life. There are simple techniques, such as breathing exercises and progressive muscular relaxation exercises, as well as guided imagery, which can help you to feel calmer, and more focused. The Macquarie University Counsellors can help you with these techniques. Some do relaxation tapes for students. (You need to supply the tape). If you would like more information about relaxation techniques, talk with one of the Counsellors.
- Make sure that your lifestyle is healthy and conducive to effective study. Remember, that it's all too easy to neglect the basics when you're busy and pre-occupied with exams.
- Eat regular nutritious meals, including fruit and vegetables.
- Try to maintain a good sleep routine, going to bed at the same time each night. Factor some exercise into your routine each day. (Walking is good)
- Cut down on caffeine and alcohol and other drugs.
- Practice a relaxation exercise at least once a day. Also, think of other things that might help you to relax. Macquarie University Sports Association (MUSA) runs courses each semester in things like Yoga, Meditation, Tai Chi and Massage, all of which can promote a feeling of calmness and relaxation.
- Each morning when you get up, try to have a plan for the day. (Make sure it's realistic, especially in terms of your available time). It helps a lot if you can approach the start of each day in a positive way.
- Make the most of the times when you feel you are at your mental best. Some people study best in the morning, some are more effective at night. Do what you can to avoid unnecessary distraction or interruptions to your work.
- If you still feel that you are more stressed than you should be, after trying these strategies, then think about making an appointment to have a talk with one of the Counsellors on campus. They know all about the problems that students face at exam time and are happy to help! Also, as a Macquarie University student, you have access to the Study Skills Program that the Counselling Service runs over a number of weeks from the beginning of each semester.
Further Reading
How to Pass Exams Orr, Fred
Mastering Stress: A Lifestyle Approach Barlow, David and Rapee, Ron
The Relaxation Response Benson, Herbert
You and Anxiety Montgomery, Bob and Morris, Laurel
You and Stress Montgomery, Bob and Evans, Lynette