For example, say to yourself: I prepared as well as I could with the time and resources I had. I demonstrated the knowledge I hold in the present moment. I am proud of my work.
Identify your fear. What scares you? Are you afraid of failing the test? Are you afraid your performance will impact your college entrance possibilities? Journalling can help you pinpoint your fear. Ponder the worst-case scenario. Can you handle failing? Usually the answer is yes. Realizing you could handle the worst-case scenario removes the power from your initial worry. Realize what you cannot control. You cannot control your results. Stop trying. Turn mistakes into learning moments. Maybe you did not write your essay well. What can you do to improve? If you’re in university, visit the writing center. Additionally, you could check out books on how to write essays. You also could ask your teacher for feedback. Practice mindfulness. Try to keep your mind in the present. Look around you while you walk (versus at your smartphone). Breathe in the scents. Try therapy. If you find yourself ruminating without stop, see a counselor. Counselors can help you learn additional strategies to stop rumination. [6] X Research source
Avoid discussing the results: Discussions about the marks you expect your child to score can increase your worries, stress and anxiety levels. It can also make your child feel that you will love and value him only if he meets your expectations. Don’t have unrealistic expectations and don’t be over-excited: Although your child may be good in studies, the fact is, not every child can be a topper. So, don’t get over-excited by expecting your child to be among the toppers. It is okay if your child secures good marks, as academics is one of the many facets of life. Stop worrying about social norms and expectations: Your child’s exam results do not define your social status or standing in the society. So, don’t fret and worry about what your friends and relatives will say if your child doesn’t score well. Don’t indulge in comparison: Don’t compare your child with his peers, or his own achievements of the current year with previous performances to come to a conclusion about the marks he may obtain.
Engage in conversation while waiting for the results: Post-exam discussions and thinking about how you answered the questions can dent your confidence and cause you to worry. In such a situation, instead of keeping your fears to yourself, try to speak with family members or friends about how you are feeling. Don’t be embarrassed to tell them the causes of your distress. In case you don’t feel comfortable revealing your feelings to others, you can seek help from numerous online resources. The day prior to the announcement of the results: Stress levels are highest on the day before, and the few hours prior to the announcement of results. During this period, avoid taking stimulants like coffee or energy drinks, which can increase the stress level. Also, try to stay away from social media and other sites where there is a lot of excited discussion about results, as reading what others say may sometimes perturb you. Read your favourite book, watch a movie, go for a walk or engage in some physical activity to take your mind off the results and relax. If things don’t go as planned: ‘DO NOT PANIC’. Scoring low marks is not the end of the world. You can appear in exams again the next year and achieve a better result. Speak to your parents and teachers, or those you confide in, and find out what you should do next. There are many famous achievers who didn’t succeed in their first attempt, but that did not dishearten them. They kept trying until they succeeded. So, motivate yourself and pull up your socks for a better result the next time.
When stress affects the brain, with its plentiful nerve connections, the rest of your body feels the impact. If your body feels better, your mind will as well. Physical activity produces endorphins, chemicals in your brain that act as natural painkillers. Exercise also helps you sleep. [8] X Research source
High-fiber, carbohydrate-rich foods. Carbohydrates cause your brain to produce more serotonin, a hormone that relaxes you. Consider baked sweet potatoes, minestrone soup, or sautéed vegetables over rice. Sushi also is a fun, healthy option. [12] X Research source Fruits and vegetables. High stress can weaken your immune system. Have you ever noticed that you get sick around exam time? Stress could be a factor. By increasing your consumption of antioxidant-rich fruits and vegetables, you can boost your immune system. Healthy choices are acorn squash and carrots or citrus fruits. [13] X Research source
Sleeplessness Fatigue Forgetfulness Unexplained aches and pains Poor appetite Loss of interest in activities Increased anxiety and irritability Increased heart rate Migraines or headaches Blurred vision Dizziness
Stay calm. Remember that while your exam results are important, you always have additional options. You might be able to retake the exam. If the exam is part of a class, there might be other tests or papers that contribute to your grade. Putting your test in perspective can help you relax.
Talk with your instructor. Ask him or her what you could do better next time. Your teacher will have insight into your strengths and weaknesses. Hire a tutor. If you need to take this or a similar exam again, consider getting professional help. Having personalized attention can improve your confidence and and help you learn more quickly. Start a study group. If there are other people taking this exam again, consider studying together. Pool your study books and flashcards. Quiz one another. Having peer support can make you feel less overwhelmed. Ask a parent or friend to help you study. If you need a study partner to quiz you, ask a parent or friend to help. They can do flashcards with you or ask you to explain essay answers.
