Exam Stress

Examination Stress is an uneasiness or apprehension experienced before, during, or after an examination. It is very common among college and university students. But some students find that this interferes with their learning to such an extent that it can reduce the efficiency of performance.

How to handle exam stress?

In order to help you to reduce this stress up to a manageable level, we give here practical guidelines to handle the time leading up to examinations, as well as some tips about the examinations themselves.

Last few days before the exam

If you haven't geared up for the examinations yet and are wondering how to start, please read on, the tips given here might be of help. Considering the seemingly huge amount of course material to be covered in the limited span of time, you might find yourself in a state of tension and restlessness. But looking at it the other way round, this restlessness simply shows your concern towards the examinations and the fact that you have started caring for your academics; and this is a definitely the sign of a good start. Some of the points you should keep in mind are:

• You can start with listing down all the topics that have been covered in the class, collecting all the lecture notes and then prioritizing them according to the level of difficulty and importance. 
• Note down important points/concepts from each course in a separate notebook, to help you revise easily. 
• Keep attending lectures. 
• Do not miss classes just because you need more time to prepare for the exams. 
• Keep boosting up your confidence.
• Never let negative thoughts get into your mind.
  
• Don't compare yourself with others and avoid the company of students who you feel might de-motivate you.
  
• Don't waste more time in regretting that you haven't yet started the preparations. Remember that you can't go back to make a better beginning, but you can always start now and make a better ending.

On the day of the exam

The following points might come in handy at the final day:

Before the exam:

• Look after yourself - for example, get enough rest, eat reasonably, take a bath and be fresh. 
• o Arrive at the exam hall comfortably in time; use these few minutes to do some simple relaxation and breathing exercises.         

During the exam

• Start answering the paper with the question that you know the best.
• Do not rush through the test; wear a watch and check it frequently as you pace yourself.
• Focus on answering the question, not on your grade or others' performance.
• Relax yourself; tell yourself I can be anxious later, now is the time to take the exam.
  
• If allowed, drink water or go to the bathroom.

After the exam:

• Your attitude after the exam is also important especially if you have another exam. The following points will be helpful to you to maintain your calm and composure after the exam.
• Reward yourself for having tried.
• It is a good idea to decide what you are going to do after the exam. You can leave others to do the post-mortem of the paper outside the Lecture Hall, while you go and do something more enjoyable as already planned or take rest.
•  If you have another exam and you are not satisfied with your performance in the first exam, you may get stressed and spoil your other exam as well. In such a case:

1. Realize that you cannot change what has already happened, have confidence in how you performed. There is no point discussing your paper with anyone, just forget it. 
2. Just relax and sleep for some time, say, half-an-hour and then start fresh for the next exam

Resources: · https://www.childline.org.uk/info-advice/school-college-and-work/school-college/exam-stress/

Are you an addict? Assess through CAGE criteria:

C –Is CUTTING OFF easy?

A-you get ANNOYED when someone ask about it?

G-are you at times GUILTY of it?

E-Is it the first thing you think of after you open your eyes? (EYEOPENER)

If your answer was yes for two or more, you might fall into the category of an addict.

Look for professional help.

Addiction to any substance or behavior

• Your studies may be suffering with difficulties in concentration, mood swings and having to contend with feelings of guilt. 
• Relationships with others may be dwindling, and your outlook and lifestyle restricted by a need to consume alcohol. 
• Gradually decrease: 

Here are some ideas that may help you to cut down:

• Keep a diary to clarify your pattern of use and quantities. Cutting down as soon as possible works best if you set limits for yourself, that you feel you might reasonably stick to.
• Identify those occasions, times of day, companions, or moods when you are prone to use. Try to avoid them as much as possible.
• It might also help to try to cut down your intake with the support of a group. Increase your participation in your social circle.

Help Others:

Helping others is the most noble of all the other works. It can be extremely distressing if someone you care about is in any form of addiction. Although you can encourage and support them to make changes, it is they themselves who must ultimately decide (and be prepared) to do the changing. Some suggestions to help are:

• Allow space for them to talk about anything that may be bothering them.
• Rather than labelling them, focus on the effects that particular addiction is having on others, as well as on themselves.
• Make clear what behaviour is unacceptable to you and avoid arguments.

The following are common thoughts and feelings associated with suicide:

• Extreme self hatred:"You don't deserve to live."
• Personalized hopelessness:"Nothing matters any more. You should just kill yourself.
• "Pushing away friends and family:"What's wrong with you? Look at all this trouble you’re causing the people who love you."
• Isolation:"Just be by yourself. You are better off alone."
• Thoughts of not belonging:"You don't fit in anywhere."
• Thoughts of being a burden to others: “You’re just dragging everyone down. You are such a burden; they would be better off without you. "

The following are common behaviors that indicate suicide risk:

• Past attempts.
• Disrupted sleep patterns
• Increased anxiety and agitation.
• Outbursts of rage or low frustration tolerance.
• Risk taking behavior.
• Increased alcohol or drug use.
• Sudden mood changes for the better.
• Any talk or indication of suicidal ideation or intent, planning or actual actions taken to procure a means.

Take these immediate actions

Step #1: Promise not to do anything right now

Even though you are in a lot of pain right now, give yourself some distance between thoughts and action. Make a promise to yourself: “I will wait 24 hours and won’t do anything drastic during that time.” Or, wait a week.

Thoughts and actions are two different things—your suicidal thoughts do not have to become a reality. There is no deadline, no one’s pushing you to act on these thoughts immediately. Wait. Wait and put some distance between your suicidal thoughts and suicidal action.

Step #2: Avoid drugs and alcohol

Suicidal thoughts can become even stronger if you have taken drugs or alcohol. It is important to not use nonprescription drugs or alcohol when you feel hopeless or are thinking about suicide.

Step #3: Make your home safe

Remove things you could use to hurt yourself, such as pills, knives, razors, or firearms. If you are unable to do so, go to a place where you can feel safe. If you are thinking of taking an overdose, give your medicines to someone who can return them to you one day at a time as you need them.

Step #4: Don’t keep these suicidal feelings to yourself

Many of us have found that the first step to coping with suicidal thoughts and feelings is to share them with someone we trust. It may be a family member, friend, therapist, member of the clergy, teacher, family doctor, coach, or an experienced counselor at the end of a helpline. Find someone you trust and let them know how bad things are. Don’t let fear, shame, or embarrassment prevent you from seeking help. And if the first person you reach out to doesn’t seem to understand, try someone else. Just talking about

how you got to this point in your life can release a lot of the pressure that’s building up and help you find a way to cope.

Step #5: Take hope – people DO get through this

Even people who feel as badly as you are feeling now manage to survive these feelings. Take hope in this. There is a very good chance that you are going to live through these feelings, no matter how much self-loathing, hopelessness, or isolation you are currently experiencing. Just give yourself the time needed and don’t try to go it alone.

Following are some resources

https://www.helpguide.org/articles/suicide-prevention/are-you-feeling-suicidal.htm

https://www.adolescentselfinjuryfoundation.com/things-to-do-besides-self-harm

https://www.youtube.com/watch?v=v0EV_6UPZmA

https://www.youtube.com/watch?v=h0-lUWKywJU

Exam Stress

Examination Stress is an uneasiness or apprehension experienced before, during, or after an examination. It is very common among college and university students. But some students find that this interferes with their learning to such an extent that it can reduce the efficiency of performance.

How to handle exam stress?

In order to help you to reduce this stress up to a manageable level, we give here practical guidelines to handle the time leading up to examinations, as well as some tips about the examinations themselves.

Last few days before the exam

If you haven't geared up for the examinations yet and are wondering how to start, please read on, the tips given here might be of help. Considering the seemingly huge amount of course material to be covered in the limited span of time, you might find yourself in a state of tension and restlessness. But looking at it the other way round, this restlessness simply shows your concern towards the examinations and the fact that you have started caring for your academics; and this is a definitely the sign of a good start. Some of the points you should keep in mind are:

• You can start with listing down all the topics that have been covered in the class, collecting all the lecture notes and then prioritizing them according to the level of difficulty and importance. 
• Note down important points/concepts from each course in a separate notebook, to help you revise easily. 
• Keep attending lectures. 
• Do not miss classes just because you need more time to prepare for the exams. 
• Keep boosting up your confidence.
• Never let negative thoughts get into your mind.
  
• Don't compare yourself with others and avoid the company of students who you feel might de-motivate you.
  
• Don't waste more time in regretting that you haven't yet started the preparations. Remember that you can't go back to make a better beginning, but you can always start now and make a better ending.

On the day of the exam

The following points might come in handy at the final day:

Before the exam:

• Look after yourself - for example, get enough rest, eat reasonably, take a bath and be fresh. 
• o Arrive at the exam hall comfortably in time; use these few minutes to do some simple relaxation and breathing exercises.         

During the exam

• Start answering the paper with the question that you know the best.
• Do not rush through the test; wear a watch and check it frequently as you pace yourself.
• Focus on answering the question, not on your grade or others' performance.
• Relax yourself; tell yourself I can be anxious later, now is the time to take the exam.
  
• If allowed, drink water or go to the bathroom.

After the exam:

• Your attitude after the exam is also important especially if you have another exam. The following points will be helpful to you to maintain your calm and composure after the exam.
• Reward yourself for having tried.
• It is a good idea to decide what you are going to do after the exam. You can leave others to do the post-mortem of the paper outside the Lecture Hall, while you go and do something more enjoyable as already planned or take rest.
•  If you have another exam and you are not satisfied with your performance in the first exam, you may get stressed and spoil your other exam as well. In such a case:

1. Realize that you cannot change what has already happened, have confidence in how you performed. There is no point discussing your paper with anyone, just forget it. 
2. Just relax and sleep for some time, say, half-an-hour and then start fresh for the next exam

Resources: ·https://www.childline.org.uk/info-advice/school-college-and-work/school-college/exam-stress/

Are you an addict? Assess through CAGE criteria:

C –Is CUTTING OFF easy?

A-you get ANNOYED when someone ask about it?

G-are you at times GUILTY of it?

E-Is it the first thing you think of after you open your eyes? (EYEOPENER)

If your answer was yes for two or more, you might fall into the category of an addict.

Look for professional help.

Addiction to any substance or behavior

• Your studies may be suffering with difficulties in concentration, mood swings and having to contend with feelings of guilt. 
• Relationships with others may be dwindling, and your outlook and lifestyle restricted by a need to consume alcohol. 
• Gradually decrease: 

Here are some ideas that may help you to cut down:

• Keep a diary to clarify your pattern of use and quantities. Cutting down as soon as possible works best if you set limits for yourself, that you feel you might reasonably stick to.
• Identify those occasions, times of day, companions, or moods when you are prone to use. Try to avoid them as much as possible.
• It might also help to try to cut down your intake with the support of a group. Increase your participation in your social circle.

Help Others:

Helping others is the most noble of all the other works. It can be extremely distressing if someone you care about is in any form of addiction. Although you can encourage and support them to make changes, it is they themselves who must ultimately decide (and be prepared) to do the changing. Some suggestions to help are:

• Allow space for them to talk about anything that may be bothering them.
• Rather than labelling them, focus on the effects that particular addiction is having on others, as well as on themselves.
• Make clear what behaviour is unacceptable to you and avoid arguments.

The following are common thoughts and feelings associated with suicide:

• Extreme self hatred:"You don't deserve to live."
• Personalized hopelessness:"Nothing matters any more. You should just kill yourself.
• "Pushing away friends and family:"What's wrong with you? Look at all this trouble you’re causing the people who love you."
• Isolation:"Just be by yourself. You are better off alone."
• Thoughts of not belonging:"You don't fit in anywhere."
• Thoughts of being a burden to others: “You’re just dragging everyone down. You are such a burden; they would be better off without you. "

The following are common behaviors that indicate suicide risk:

• Past attempts.
• Disrupted sleep patterns
• Increased anxiety and agitation.
• Outbursts of rage or low frustration tolerance.
• Risk taking behavior.
• Increased alcohol or drug use.
• Sudden mood changes for the better.
• Any talk or indication of suicidal ideation or intent, planning or actual actions taken to procure a means.

Take these immediate actions

Step #1: Promise not to do anything right now

Even though you are in a lot of pain right now, give yourself some distance between thoughts and action. Make a promise to yourself: “I will wait 24 hours and won’t do anything drastic during that time.” Or, wait a week.

Thoughts and actions are two different things—your suicidal thoughts do not have to become a reality. There is no deadline, no one’s pushing you to act on these thoughts immediately. Wait. Wait and put some distance between your suicidal thoughts and suicidal action.

Step #2: Avoid drugs and alcohol

Suicidal thoughts can become even stronger if you have taken drugs or alcohol. It is important to not use nonprescription drugs or alcohol when you feel hopeless or are thinking about suicide.

Step #3: Make your home safe

Remove things you could use to hurt yourself, such as pills, knives, razors, or firearms. If you are unable to do so, go to a place where you can feel safe. If you are thinking of taking an overdose, give your medicines to someone who can return them to you one day at a time as you need them.

Step #4: Don’t keep these suicidal feelings to yourself

Many of us have found that the first step to coping with suicidal thoughts and feelings is to share them with someone we trust. It may be a family member, friend, therapist, member of the clergy, teacher, family doctor, coach, or an experienced counselor at the end of a helpline. Find someone you trust and let them know how bad things are. Don’t let fear, shame, or embarrassment prevent you from seeking help. And if the first person you reach out to doesn’t seem to understand, try someone else. Just talking about

how you got to this point in your life can release a lot of the pressure that’s building up and help you find a way to cope.

Step #5: Take hope – people DO get through this

Even people who feel as badly as you are feeling now manage to survive these feelings. Take hope in this. There is a very good chance that you are going to live through these feelings, no matter how much self-loathing, hopelessness, or isolation you are currently experiencing. Just give yourself the time needed and don’t try to go it alone.

Following are some resources

https://www.helpguide.org/articles/suicide-prevention/are-you-feeling-suicidal.htm

https://www.adolescentselfinjuryfoundation.com/things-to-do-besides-self-harm

https://www.youtube.com/watch?v=v0EV_6UPZmA

https://www.youtube.com/watch?v=h0-lUWKywJU