By Mary Anne Knapp, MSW, LCSW
If the stress of exams overwhelms you, you’re not alone. Two of the most common stressors connected to exams are seeing exams as a life or death experience, and procrastination. Some people experience both of these and ride the roller coaster of anxiety and avoidance.
High Anxiety
Viewing exams as a life or death phenomenon can generate a panic state, where you may experience racing thoughts, muscle tension, shakiness. High levels of anxiety can also cause problems with appetite, sleep, mood and concentration. It’s hard to settle down to study in the middle of a panic.
If panic is a problem for you it’s important to develop a more moderate approach to exams. While you would like to do well on exams, work to accept the grades that you can achieve with a reasonable amount of work. Remind yourself that the world will not end if you don’t do well on your exams. Do your best, but let go of worrying about the outcome.
Avoidance and Procrastination
Do you feel so hopeless or demoralized that you give up, maybe even before you have started to study? If you feel so overwhelmed by all of the work facing you, studying can feel pointless.
If procrastination is a problem for you, it’s important to get started even if it’s for a small amount of time, like 15 minutes. Break down tasks into small, bite-sized chunks of work. Give yourself credit for any work you’ve already done. This helps to make the work feel less overwhelming and can help you feel a sense of accomplishment.
Self-Care is Essential
Some basic self care strategies can help you manage your stress. Some examples include:
- Maintain regular eating and sleeping patterns
- Engage in realistically positive self-talk
- Exercise: stretch, walk, lift weights, do yoga
- Develop a time management plan
- Remember to take short breaks every hour or so
- Practice a relaxation techniques like meditation and deep breathing
- Give yourself healthy rewards for studying
- Go for help to your professor, TA, or classmates for help understanding course material
- Consider seeing a therapist
Many campus counselors offer consultations to assess stress levels, group coaching on stress management, anxiety reduction and relaxation, and psychiatric services for students who need medication. These services are there for you, so don’t be shy about using them!
