Better stress management during exams- Top 7 tips for managing it via personalized healthcare

For students, the next few months can be really exhausting. Because soon CBSE, ICSE, State Board, and colleges are going to hold examinations. In such a situation, most students tend to feel a lot of pressure and they might experience anxiety and stress issues. Under personalized healthcare, it can be observed that it is common to feel stressed and nervous during the exams. Every person has a different ability to withstand stress and every person reacts differently to it. However, many times teenagers face difficulty in managing stress during exams. 

There can be many reasons for stress in exams such as unhealthy eating habits, lack of sleep, studying continuously in order to complete the syllabus, peer pressure, fear of failure, and not getting enough marks, to name a few. Besides that, family and friends have a lot of expectations from the students. In order to get admission in a good course, it is necessary to score good marks in the exam. Therefore, children put a lot of pressure on themselves to score well in exams. 

Some symptoms of stress in students are as follows:

Physical symptoms

Increased heart rate, difficulty in breathing, muscle strain, excessive sweating, increased heartbeat, abdominal cramps, headache, dry mouth, nausea, upset stomach, dizziness, nightmares, fatigue, loss of appetite/change in appetite.

Behavioral change

Restlessness, trying to avoid things, trying to avoid others, feeling impatient, reducing your care, drug abuse, risky behavior that can harm oneself.

Emotional symptoms

Desire to cry/laugh, anger, feeling helpless, fear, hopelessness, depression, irritability, feeling desperate.

Cognitive Symptoms

Negative thinking, confusion, lack of concentration and loss of memory, feeling difficult to solve questions.

Isn’t it sound horrifying? So, now we are going to tell some of the ways under personalized healthcare that can help students in managing stress during exams.

Easy ways by which you can manage stress:

If you find yourself surrounded by the fear of failure then pay close attention to your studies. If you keep stuffing your mind with negative thoughts then you will not be able to concentrate on studies. If you are struggling with examination stress, then try to convince yourself that this is a short phase of life and you will come out of the situation with flying colors. 

Start studying early

Stressing over exams all day long and not doing anything about it isn’t going to help you. Overthinking may increase the stress which will affect the results of your exam. So stop thinking and start studying. Focus on the topics which you find difficult to learn. Work hard and make a plan. Find out which subject or chapter you need to read more. Pay more attention to these small details.

Make a time table

Start studying according to the time table and take breaks in between. Take a break of ten minutes every one or two hours. Of course, this is the time students need to study extra, but making a study plan is equally important. Under personalized healthcare, planning everything in advance can help you beat the stress very easily & efficiently.

Study in groups 

There are many benefits of studying in groups. If you have questions or problems, you can solve them with each other. Pay attention to your weak points. Make notes and share them with each other. When you are ready to study, start studying by making a time table. Keep in mind that every subject is different and it needs different attention.

Take a break 

Take short breaks and try to avoid mugging up everything at once. During these breaks, you can also do exercises like climbing the ladder. Spending a little time away from the books can help you feel more refreshed and relaxed the next time you revise. You can also talk to your parents or friends, go out for dinner with friends, go to the cinema, attend a gig, to take your mind off exams.

Exercise

After studying continuously, it is also important to indulge in some physical activities. Increasing physical activity reduces stress and makes you feel better. During this time, you can do exercises like walking, running, swimming, dancing. You can also go for yoga and meditation to keep yourself relaxed.

Eat a healthy diet:

A healthy diet helps in coping with stress. Eating fast food, junk food or fried food or sugar increases stress. Instead, eat fresh fruits and vegetables, good quality protein, omega 3 fatty acids that help in managing stress during exams. Also, have enough water to keep yourself hydrated.

Have a sound Sleep

Might sound odd, but a good sleep of around 6-8 hours can help keep one focused for the rest of the day. Lack of proper sleep is a major reason for the loss of concentration or focus, so good sleep is necessary for good preparation. Therefore, don’t let your studies interfere with your sleeping pattern. 

Always remember that stress does no good for the preparation. It ultimately reduces memory, increases blood pressure, results in sleeplessness, increases anger, you will experience a lack of ability to focus and a lot more. Therefore, managing stress during exams with the help of personalized healthcare is crucial for giving a  better performance in the exams.

We truly hope you found this article helpful. To know more, you can always visit our website www.aanyawellness.com or book a preventive healthcare consultation session to get personalized and preventive healthcare solutions to your problems.