Exam season can be stressful for students, often leading to anxiety that affects both mental and physical well-being. However, students can manage their stress and perform better with the right strategies. Here are some practical tips to help overcome exam anxiety and stay focused during study sessions.
FOCUS ON BREATHING
One of the most effective methods for overcoming exam anxiety is focusing on your breathing for two to three minutes. Students typically experience shortness of breath, and their heart may beat fast and irregularly when facing exam anxiety. Concentrating on your heart rate can help reduce anxiety by mindfully controlling your breathing. Simple breathing exercises, such as the box breathing technique, can help students regulate their breathing and heart rate.
AVOID PROCRASTINATION
Avoid wasting time during revision in the busy weeks leading up to exams. If students procrastinate, set a timer and allow for a short break after studying for one or two hours.
The Pomodoro study method can be used to overcome this problem. Parents can also play a role by reminding students when to study and when to take a break.
EXERCISE
Light exercise can help boost endorphins, which will make you feel happier and improve your mood, motivating you to continue studying. Occasionally jogging, walking, practicing yoga, or doing HIIT exercises can help improve your mood and refresh your mind after a study session. For Muslim students, performing prayers is also highly beneficial. Performing prayers on time and engaging in additional prayers can bring calmness and strengthen your connection with God.
Dr. Rizal Abu Bakar, a Clinical Psychologist at Universiti Malaysia Sarawak (UNIMAS), mentioned that Western neuroscience studies have shown that placing the human brain in an inverted position helps increase brain processing speed nine times faster and seven times more accurately.
EAT REGULARLY
Fill your stomach before studying. Avoid studying on an empty stomach, as it can reduce focus and negatively affect your performance during exams. Eat balanced meals as recommended by the Ministry of Health of Brunei Darussalam. Having a healthy breakfast has been shown to positively impact students’ academic performance. Skipping meals may cause overeating later on.
MOTIVATE AND REWARD YOURSELF
Treat yourself with small rewards after completing study sessions, such as taking a break, watching TV, etc. For example, “After I finish reviewing or completing these math exercises, I’ll go watch a movie with my family.” Taking short breaks can help reduce procrastination and lower exam anxiety.
DEEP BREATHING TECHNIQUE
- Sit or lie comfortably, closing your eyes if it feels more relaxing. Place both hands on your abdomen.
- Take a deep breath in, feeling your abdomen rise and fall. Muslim students can recite Zikrullah or send blessings to the Prophet during inhalation for calmness and ease.
- Inhale slowly through the nose for a count of four.
- Hold your breath for four seconds.
- Exhale slowly through the mouth for five seconds.
- Repeat for five to 10 minutes.
– KADIKITA COUNSELLOR
