Pre Examination Stress Management
Dr. Chavan K. Sarmah
Associate Professor
Department of Statistics
B. H. College, Howly
Mobile: 9435383421
Stress affects everyone. Numerous research findings indicate societal stress is skyrocketing at an alarming rate and promoting tremendous strain on individuals, families and communities. Stress often emanates from negative or positive situations and feeling. People experience stress when they are upset and when they are happy. The word stress is defined as physical or physiological stimulus that can produce mental or physiological reactions which may lead to illness. Stress in individuals is defined as any interference that disturbs a person’s healthy mental and physical well being. There are two types of stress: acute stress and chronic stress. Stress occurs when the body is required to perform beyond its normal range of capabilities. Simply our lives are challenging and full of stress. There is no magical formula for a stress free life but there are some easy techniques for minimizing stress. This discussion is an attempt to describe pre-examination stress among the college going students, negative consequences of stress and some stress minimizing techniques. A student goes through several academic stresses during his career. Students react to college in variety of ways. Abrupt change from secondary school could be stressful, as would be separation from home. Drastic changes in education system and semester curriculum have also added the burden of college going students of Assam. The college students and teachers should be made of aware of the negative consequences of stress faced, and an efficient relaxation program as well as counseling services should be provided to such stressed students. Education system needs to develop better evaluation techniques which cause less distress among students and teachers. Colleges of Assam need to develop and promote better support programs for struggling students for their well being. In fact, there is rarely a program in educational level or even societal level for our stressed students. The reason why examination produces so much stress in students is the fear and shame for failing in examination or getting low marks. The parents’ imbalanced expectations for children also increase pressure of the students during examination. Since examinations are stepping stones to rise higher so it is wise to face the examinations with confidence.
The common reactions to examination stress usually exhibit by college students are categorized in three different broad heads viz. Physical, Psychological or Emotional and Behavioral reactions. All physical disturbances like sleep disturbance, changing in appetite, cold and other respiratory infections, headaches, fast breathing, allergies, indigestion, muscle tension, frequent urge to pass urine etc. belong to the Physical reactions to the examination stress. Fearfulness, restless, depression, increased risk of self harm, irritability, inability to concentrate, unable to relax, feeling mentally drained out etc. are the emotional reactions of the students to examination. On the other hand alcohol abuse, smoking and consumption of tobacco or drugs, taking counter medicine (e.g. sleeping pills etc.), eating disorders, relationship pressure, procrastination, short spans of concentration etc. are considered as behavioral reactions.(Please note if any of the above features of stress increases in intensity and frequency, it is advised to seek opinion of a medical professional or a doctor.)The root causes of the above stated reactions of the college students to examination stress are basically due to- inadequate rest, poor nutrition, insufficient exercise, not scheduling available time, not prioritizing commitment, not getting into exam mood, less information regarding examination, course requirement, poor study style (e.g. trying to memorize text book, reading without understanding), not revising, all-night study before examination, negative thinking and self criticism, feeling little, irrational thinking about examination and poor confidence etc. The overall goal of stress management is reducing negative stress, restoring and maintaining a state of holistic well-being. Here, the author has tried to enumerate the best way to prevent examination stress. Though, there is no magical formula for a stress free life but there are some easy techniques for minimizing examination stress to college students. Which are- believe in yourself, do not try to be perfect, take steps to overcome problems, study smart (plan your study time, develop a time table, detect when your brain works best), eat well (there exists a strong relationship between nutrient intake and the mental state of a person), drink well (drink plenty of water, it keeps the brain hydrated. A hydrated brain can remember more than a dehydrated brain.), get accurate information regarding exam or course, get yourself into exam mood, avoid bad thinking/things, take a short break as soon as you notice your mind is losing concentration, regularize moderate exercise, sleep well, relax, talk with someone etc. It is quite natural to feel some examination nerves just before starting the examination but getting many nerves you will not be able to recall what you memorized. The quickest and most effective way to eliminate nervousness is to close your eyes and take several long and slow deep breaths. Breathing in this way reduces your nervousness. On getting examination paper read the instructions carefully, what and how many of the questions to be answered and survey every page. When surveying examination paper, place a mark beside all questions that you can answer. Divide your time according to the importance of the questions. Finally start answering the easiest question to guarantee marks in the least amount of time which helps to grow your confidence to answer the rest of the questions.
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