كيف تنظم ضغوط المذاكرة والامتحانات

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Managing Exam Anxiety and Stress

Preparing to tackle exam stress and anxiety is not just about learning strategies to use during an exam. It is also about the way you look after yourself during the lead-up to exam time and in fact, all year round.

THE LEAD-UP TO EXAMS

Under the stress of study and examinations, students often neglect their health. It is a common belief that in order to cope with the workload and ‘cram’ as much information in as possible, it is necessary to make temporary changes to, and sacrifices in, lifestyle. This includes not making time to prepare and eat proper meals, not sticking to usual exercise routines and leisure activities and altering sleeping patterns. As a result, many students find that they become drained, run-down, or ill, right in the middle of the exam period, precisely when they need to be at their best.

The aim should be to maintain your physical efficiency at all times and particularly around exam time. This requires:

• regular nutritious meals

• regular sleep

• regular exercise

• regular ‘rest & relaxation pauses’

• regular leisure time

These activities are beneficial for exams because they:

• maintain your energy levels

• help you to stay well

• enhance your concentration

Diet Hints

1. It is important to set aside time to prepare and eat simple, nutritious meals as part of your study schedule.

2. Try to keep away from caffeine products (like coffee, tea and cola drinks). Have a jug of water by your desk and try drinking herbal teas instead (peppermint is particularly refreshing).