Objectively, no one likes exam stress. The pressure to do well can make us feel as if we will crumble. I am just a junior in high school, so I have taken many exams, but I have more to go. Let me give you five ways to de-stress that works for me.
1. Study effectively.
Simply put, studying at the last minute can increase the amount of stress that already comes from any exam. Studying at the last minute, trying to remember all you can, slumped at your desk, trying to understand concepts as quickly as you can, rarely turns out the way you expected. You burn out, and you cannot effectively study.
From personal experience, when I do not understand a topic when studying the night before, the stress is overbearing, making me not want to learn. Quite frankly, it is impossible to study 1 + weeks of materials effectively in one night.
For the most effective studying, study the material as soon as you are taught it. You can find Khan Academy videos for nearly anything, Youtube videos for whatever is missing, and free practice worksheets online.
Studying for 30 minutes to 1 hour after every class to ensure you fully understand the material will save a lot more time than pulling an all-nighter.
A good rule to keep is that with every hour spent in class, study 2-3 hours studying for it.
An excellent way to not burn out while studying is using the Pomorodo technique: studying for 25-minute intervals with 5 minute breaks in-between.
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2. Watch some comforting shows!
Note: Make sure whatever you are watching will calm your nerves. Although some of us like horror movies, myself included, these films are known to tickle your nerves. We are trying to de-stress, not induce it. Try something homey and comforting like the Gilmore Girls or your favorite comedy
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3. Sleep!
This may be obvious, but sleep has an unmatched healing power. Make sure you get 7-9 hours of sleep a night. Getting a good night’s sleep helps with decision-making, creativity, memory, and so much more.
Getting a good night’s sleep is not only as crucial before a test, but also the days in which you study. No one is going to study well when they’re exhausted.
Understandably, it can be hard to sleep when you’re stressed, but you can spray your pillows with Dr. Teal’s Sleep Spray or take Melatonin Gummies to help get your mind off of your stress and ensure a good night’s rest.
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4. Look on the bright side.
Being stressed is not fun for anyone. That “impending doom” feeling is not comforting, and our mind is tempted to focus on the bad rather than the good.
Now, what I am telling you is not convincing you to sweep your stress under the rug and live through life with rose-colored glasses, but practicing gratitude can rewire your brain to think about the positives rather than focusing on the negatives: stress.
You can get a journal or a piece of paper to write on and write a few things you are grateful for that day. Even when you are not stressed, doing so every day can promote a more positive life.
Things you are grateful for do not have to be significant accomplishments. For example, you can write, “My friends and I had a great time at lunch.” Or even something as small as writing, “I had a pencil for class.” Even the littlest things can rewire your brain to think more positively. Thinking positively will directly reduce stress and actually promote a better studying experience.
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5. Breathing Exercises
They always tell test-takers ‘’remember to breathe” right before the test. But, it is essential to breathe throughout your studying process and whenever you are feeling stressed. Whether that be before the test or afterward.
My favorite breathing technique when stressed is:
Progressive Muscle Relaxation
Overview: Stress travels. It is not just a mental state, but it travels to your body. Progressive muscle relaxation relaxes not just your mind but your body as well.
- Lie in a comfortable position on the floor.
- Begin by taking a few deep breaths. In through your nose and out through your mouth.
- Now breathe in and tense the muscles of your feet.
- Breathe out and release the tension put on your feet.
- Breathe in and tense the muscles of your calves.
- Breathe out and release the tension put on your calves.
- Continue this until you reach your eyes, tensing them up and releasing them.
Right before a test, I like to do equal breathing.
This is pretty simple:
- Breathe through your nose for 5 seconds.
- Breathe out through your mouth for 5 seconds.
- Repeat as many times as you would like.
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Taking tests is not fun. No one likes feeling stressed but remember: one test grade will not ruin your life. If you put in the effort and take the time to prioritize yourself, the world will be your oyster.
Remember, your health is more important than a single test grade. Please remember that the path you want in life is solely based on your effort into it. Stay calm and remember you matter.
