Stress before an exam: how to calm down?
Written by: Loris Vitry (holistic coach)
Validated by: Cathy Maillot (Osteopath)
Caution: If you have any medical questions or concerns, please speak to your doctor. Even if the articles on this site are based on scientific studies, they do not replace professional medical advice, diagnosis or treatment.
For any learner, the exam is the most feared moment, even more so when the days draw near.
Between the desire for resounding success and the fear of making mistakes, we often find ourselves in a state of stress and anxiety.
If you were to experience such a situation, know that it is possible to remedy it.
To do this, read the content of this article which gives you some simple and practical tips to overcome the stress generated by the approach of the exam.
Take a deep breath and stretch
Deep breathing is one of the best solutions to relieve stress generated by the approach of an exam.
It consists of a regular inhalation / exhalation exercise that the learner must perform with great care.
For this, the first thing to do is to close your eyes.
In this pose you will then breathe in deeply through your nose and then slowly release oxygen from the lungs.
You need to get the air out of the lungs through your nose.
In addition, you must take care to get the air out through your nose a little slower.
This practice allows you to oxygenate your brain well.
As for stretching, it is a practice that when it accompanies breathing, can significantly reduce stress and anxiety.
To this end, please have the reflex to stretch frequently when stress takes over you.
Likewise, you can also do it during your revisions especially if you are facing a complicated ordeal.
Listen to the music
Music is a quick stress reliever, especially if you spend time listening to your favorite music.
Indeed, studies have shown that music has a positive effect on stress as well as depression and anxiety.
In this dynamic, soft music is highly recommended, because it is very effective in slowing the heart rate.
They are also ideal for lowering cortisol levels and lowering blood pressure.
Therefore, when your mind is confused in the midst of your review, your best bet is to take a few minutes to listen to the music before resuming the notebooks.
Practice sports activities
The best way to relieve stress before the day of the exam is to play sports.
Indeed, physical activities have enough benefits for the human body.
For example, they make it possible to release endorphins and reduce the amount of cortisol.
You can practice sports activities during revisions or during breaks or on weekends.
You can walk, or even run in your neighborhood.
You can also go for a swim or do yoga or practice relaxation exercises.
In all cases, take care to practice the activity regularly.
You will be very relaxed, which can calm your stress before the day of the exam.
Practice mediation and sleep comfortably
Meditation is also an essential weapon to fight effectively against the stress generated by the approach of an exam.
To do meditation, there are several applications that you can use for example Petit Bambou or Calm.
However, you can practice yourself.
To do this, you will sit or stand in a comfortable and quiet place for at least 20 minutes.
Then close your eyes and then let your mind wander.
You also have the option to practice meditation with your friends or relatives.
Apart from meditation, you should sleep for at least 6-8 hours every night.
Comfortable sleep allows you to relieve stress before your exam.
It also allows you to review your lessons well and be in good health.
In addition, you should take a few minutes to sleep when you are too stressed or if you have trouble absorbing lessons during revisions.
Laugh from time to time and create artistic creations
Laughter is very effective in combating stress.
This is because it allows you to relax easily and be more positive.
Laughter distracts you from fear of failure or imaginary mistakes to make when composing.
It can help improve your capacity for memory and creativity.
For a good laugh, you can spend a few minutes of your time watching the humorous films or chatting with your friends or relatives.
Along with laughter, artistic creation practically plays a big role in alleviating the stress of approaching the exam.
For this purpose, it is simply up to you to draw pictures or coloring when your mind is confused.
You can also take some time to do manual creations while rereading cardboard or wooden objects for example.
By doing this, you will no longer be stressed before the day of the exam.
Your nerves will be much calmer and you will be able to compose in peace.
Calm stress with aromatherapy
Aromatherapy is a quick way to proclaim the stress and anxiety you feel as you approach the exam.
Here, it is the aromatic compounds of plants that are used for therapeutic purposes.
In fact, to reduce stress with aromatherapy, just use essential oils.
You can inhale or apply these oils to your skin.
The essential oils that are very effective in treating stress are:
- Lavender essential oil;
- Ylang-ylang essential oil;
- Jasmine essential oil;
- Lemon essential oil;
- and bergamot essential oil.
You can then buy one of these oils to relieve stress.
Some behaviors to avoid
To avoid stress before exam days, you should avoid last minute revisions.
This attitude quickens your fear of failure, which makes you more stressed.
You should also avoid taking tranquilizers as well as alcohol, tobacco, etc.
What to remember?
It’s normal to be stressed before writing an exam, but you can calm it down so you can cope comfortably during the day.
To this end, you can use these natural methods which are also very effective in combating stress.
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