As the end of the year approaches, everyone starts to look forward to December. December marks a well-earned break and a chance to re-calibrate and start again refreshed in the new year. But we are not quite through the woods yet! November brings the final stretch for students and scholars alike. Whether you are in school or university, exams are fast approaching!
Right now, many students are feeling the pressure to perform well, or at least to just to pass! With so much riding on the outcome of the end of year exams, it's no wonder that many students experience anxiety and stress. This can interfere with their ability to study and perform their best. In this blog, we'll discuss various aspects of preparing for exams, including managing anxiety, study habits, and self-care. These exam preparation tips will help you to study your way to exam success. Let's dive in!
Guidelines for studying for success
If you're feeling stressed or anxious about your upcoming exams, there are a few things you can do to manage your emotions and improve your chances of success.
1. Understand that is normal to be stressed
The first step to managing exam stress is to understand that it's a normal part of the exam experience. Everyone feels some degree of stress before an exam, but it's important to not let it overwhelm you. It's essential to recognise these feelings and learn how to manage them effectively. If these emotions are severe or interfere with your ability to study and perform well in your exams, it's important to seek professional help.
These emotions can be caused by a variety of factors, such as:
Fear of failure.
Pressure to perform well.
Lack of confidence in one's abilities.
Unrealistic expectations.
Lack of preparation which leads to exhaustion caused by last minute cramming for exams.
2. Study Breaks tips during exam preparation: How Often Should You Take Them?
While studying is crucial, it's equally important to take regular breaks. Experts recommend the Pomodoro technique, where you study for 25 minutes and then take a 5-minute break and get up and move around to relax and clear your head. This approach can help improve focus and prevent burnout. Taking regular breaks during your study sessions is essential for maintaining focus and retaining information. This will help prevent burnout and keeps your mind sharp.
3. Switching between study tasks
While study breaks are important, taking a break between subjects is just as important. Neuroscientist Andrew Huberman discusses the phenomena of “task switching” – the act of switching from one task to another. Huberman recommends that you take a short break when switching tasks. The same can be applied in your study routine when you switch from studying one subject to the next.
Once you have finished a study task and are ready to move to a new subject, it’s time to take a break. The break itself should not constitute a mental task! So, put down your cell phone and give yourself a few minutes to disengage. You may need a bit of extra time if your last study session was very long and intense. Once you have done this, your mind will be ready to engage in a new subject.
4. Get enough sleep
Don't underestimate the power of a good night's sleep. Proper Sleep is essential for learning and memory consolidation, yes learning actually happens while you are sleep! Although for some students, especially those in university, a good night’s sleep can feel like a distant memory, try to avoid cramming all night the night before your exams – a well-rested mind is more likely to perform at its best. If at all possible, aim to get 7 to 9 hours of sleep each night leading up to your exams. When you're well-rested, you're better able to focus and concentrate, you may even remember facts from a long-past lecture that you didn’t put in your study notes.
5. Exercise regularly
You might feel that you’re too tired to exercise during the drudge of studying. But here’s the thing about exercise. The more energy you use exercising, the more energy you have to study! Physical activity isn't just beneficial for your body; it's also great for your brain. Exercise improves your mood, reduces stress, boosts concentration, and enhances cognitive function. Find a physical activity you enjoy and make it a part of your daily routine. Even a short walk or quick workout can make a significant difference.
It’s often said that 30 minutes of moderate intensity exercise most days of the week can make a huge difference. Alternatively, short bursts of high intensity exercise can save time and give you the boost you need. According to health expert Dr. Rhonda Patrick, even short 10 minute high intensity exercise sessions that are built into your study routine can save the day.
6. Nutrition for Success
Ask any High school or university student what the best foods are to help you through the exams, and the answer, most likely will be popcorn, chocolate, and coke! These may feel like soul food, but your brain disagrees! Eating a healthy diet will give you the energy you need to focus and study effectively.
Foods rich in brain-boosting nutrients, such as omega-3 fatty acids and antioxidants, can enhance your cognitive abilities. Although this may sound like an impossibility, try to drink a lot of water, and avoid excessive caffeine, sugary drinks, and processed foods. Instead focus on eating plenty of protein, vegetables, and whole grains. Snack on fruit and nuts.
7. Create a study schedule and stick to it
One of the best ways to reduce exam anxiety is to be prepared. Create a well-structured study timetable that will help you stay organised and on track. Be sure to outline what you need to learn and when you need to learn it. Be realistic about how much time you have to study and break down the material into manageable chunks. Allocate time for each subject and set specific goals. Then stick to your study plan and be consistent in your routine.
Avoid procrastination and make sure to schedule in time for breaks, relaxation, exercise, mealtimes, and sleep. Not everyone is a born time-manager. If you struggle to create effective schedules you may need to turn to someone for help. This could be a friend, a parent, a lecturer or a tutor who is skilled in exam and study techniques.
8. Don't be afraid to ask for help
The following reasons may be the cause of exam anxiety and stress:
If you're struggling to understand concepts.
If you’re struggling to keep up with your studies.
If you are feeling are feeling overwhelmed.
If you're not sure how to prepare for your exams.
Remember that you're not alone. Don't be afraid to seek help. Talk to your friends, they are in the same boat and can offer support in that you know that they are walking the same path as you are. Talk to your teacher, a counsellor, or a professional tutor for one-on-one support. They can offer support and guidance, and help you develop a plan for success.
9. Stay positive and focused
It's important to stay positive and focused on your goals. Remind yourself that you've worked hard and that you're prepared for your exams. Here are some additional tips that may help you
deal with exam stress and anxiety:
Practice relaxation techniques. There are a number of relaxation techniques that can help you calm down and reduce stress. You will be able to find a number of techniques on the internet. Calming music and sound frequencies such as white noise or brown noise, or guided meditations can be easily downloaded. Some popular techniques include deep
breathing, meditation, progressive muscle relaxation and yoga.
Try box breathing. One easy to implement breathing technique is called box breathing. Its simple, breathe in for four seconds, hold your breath for four seconds, breath out for four seconds, hold your breath for a count of four and repeat! If four is too long, you can even try two or three seconds at first. Try it now, you will feel the difference.
Visualise success. Take some time to visualise yourself succeeding on your exams. Picture yourself answering questions correctly and feeling confident in your abilities. Picture yourself enjoying writing the exam! Picture graduation day and your well-earned holiday!
Talk to someone you trust. Talking to a friend, family member or tutor can help you to process your stress and anxiety.
If you're feeling completely overwhelmed by exam stress and anxiety, and feel that you cannot go on, seek professional help. A therapist can teach you coping mechanisms and strategies for managing your emotions.
Extra tips for studying for success:
Find a study method that works for you. Some people learn best by reading and taking notes, while others prefer to listen to lectures or create flashcards. Experiment with different study methods to find what works best for you.
Study in a quiet, distraction-free environment. Avoid studying in front of the TV or computer, as these distractions can make it difficult to focus. For those students who live in a noisy environment and do not have the luxury of a quiet and light space to study, try to find a secluded corner to work and make it private by listening to non-invasive music with headphones if you have them.
Review your notes and practice answering questions regularly. This will help you to solidify the material in your mind and identify any areas where you need additional review.
Exam Day Mindset
On the day of your exams, focus on maintaining a positive mindset. Arrive early, stay calm, and trust in your preparation. Taking deep breaths and practicing mindfulness techniques can help reduce anxiety.
Managing stress on the day of the exam
The night before each exam try to get a good night's sleep. This will help you to be well-rested and alert on the day of the exam.
Eat a healthy breakfast. Avoid sugary foods and drinks, as these can cause a blood sugar spike, followed by a crash in energy levels later that could coincide with the last hour of your exam, when you are going to be tired from taxing brainwork as it is.
Arrive at the exam early. This will give you time to relax and collect your thoughts before the exam begins.
Take deep breaths and stay calm. If you start to feel anxious, take a few deep breaths and remind yourself that you are prepared.
Focus on one question at a time. Don't worry about the other questions on the exam. Just focus on the question in front of you and do your best. Exams are written under time pressure and many students find it best to read through the paper at the start and quickly answer the questions that they understand and are well-prepared for first. This will give you a stress calming boost of confidence. Questions with the least marks allocated to them require the least time and can be answered next, leaving the rest of the exam time for the questions that may require a bit more thinking.
If you find yourself struggling during the exam, don't be afraid to ask for help from the test administrator.
Invest in your academic success.
With the end-of-year exams fast approaching, it's the perfect time to invest in your academic success. Education Matters is your partner in achieving your goals, whether you're a school learner striving for better marks or a university student aiming to pass challenging subjects. Don't let exam stress hold you back – implement these strategies and reach out to us for personalised support.
You are not alone. Connect with Education Matters today to find online or personal support.