Exam Stress Management

Understanding Test Depression

In my medical field I often deal with students with test-stress disorders. Similar problems are repeated year after year:

• Sleep deprivation

• Less focus

• Emotional distress

• Anxiety / Anxiety / excessive thinking

• Unreasonable and / or aggressive behavior

• Abdominal pain

• Disastrous thinking

If a student has one or more of these problems, they will need some self-control help. Where can they start?

It is important to start by understanding what is going on in your brain, under certain conditions of 'trying to learn when you are stressed'. To keep it simple, you can't say that in these cases there are two competing parts of your brain.

The first, associated with study is the sensible part of the brain, located in front of the head behind your forehead. It is known as the pre-frontal cortex. This is where we process information, without emotions. We use if for intellectual learning.

The second is the 'war / escape' part of the brain, which is caused by stress. It is located at the back of the head and is known as the amygdala. All of our sensory information (seeing, hearing, smelling, tasting, and touching) is processed through this facility to be 'tested' for safety. It's like a computer program running all the time without us knowing full well about it.

Recent studies have shown that a signal going to the front or learning center of the brain is temporarily lost when we enter a combat / flight mode. Instead the state of stress keeps the focus on the area of ​​brain life. Remember that survival is the most important thing in the body. Feeling threatened will revive the fight / flight activity. When survival responses take over, logical thinking is less important and the signal to this part of the brain is blocked.

When your body fights / flies major changes occur, including; increased heart rate, shallowness and adrenaline rush. In addition, you stop producing digestive enzymes in your stomach and mouth and your intestines may shrink. Your bladder may also need to be removed. Your neck and shoulders can be 'locked up' or as strong as your jaw. These changes explain why most of the symptoms listed above occur when test pressure increases.

In my experience as a therapist some people are more at risk of responding / fighting a plane than others. The reasons may vary from genetic, exposure to stress and trauma. In cases where there is a source of trauma, it is best to seek the services of an active track. Talk to your doctor or teacher for advice.

When you read you need to feel safe, calm and encouraged. If you feel a certain pressure, this is normal but if it builds too much you need to get over it before it becomes too hard.

So, what can you do to manage stress for testing? Below I have written my top tips for managing stress tests.

Number 1 - Control your breathing.

You will remember how your body changes in combat / flight mode. Your breathing and heartbeat accelerate and you get adrenaline. When you slow down your breathing you slow down your nervous system more often. That’s why meditation teachers have been getting people to use it as part of their practice for thousands of years. There are a number of simple breathing techniques that I teach under pressure test. If you do it for a few minutes, even if there is a crisis it will help with stress levels. You cannot breathe constantly and slowly and remain in a state of survival. Breathe slowly and without force with your eyes closed to get the best results.

Number 2 - Move

Your mind and body are transformed in response to stress by walking. Fight / pilot response flight call to action. Unfortunately your brain doesn't understand that test pressure requires you to sit down! By taking action you satisfy your body's desire to move.

Studies show that short bursts of exercise work best. This to me seems natural as it mimics what you would do if you had to run away from a bear. This is how the brain is structured. When you burn adrenaline your nervous system will feel better. An added benefit of doing this regularly is that it sharpens your brain in learning. The stronger the body, the better the brain and the better the mind.

Number 3 - Views

I have been accustomed to being shown up for years and I am always amazed at the results. It works well with breathing techniques. When you close your eyes and visualize a positive effect in the future your brain begins to create an emotional state that allows that to happen. I use it a lot to speak in public. When I do it before giving a talk, the result is that I feel as if I were talking to one person. It's easy and fun. The important part is this. You have to think about an event that you find stressful while feeling good. Your brain attaches itself to a large amount of emotion and begins to move toward it. I get a good response from students who do this method.

Number 4 - Eat clean and healthy food.

Preparing for last year's exams is like preparing for a sports tournament. A large amount of energy will be required of you. It is therefore important that you establish a healthy diet. A variety of high-quality vegetarian foods are essential. You need to add good nutrients to your body in order to increase your energy level. Good fats, good vegetables, fresh meat are all important. Lower your blood sugar levels slightly as you increase the intake of other foods and will improve your concentration and alertness. Drink plenty of water. It helps to cleanse the body and your brain loves it.

Coffee and energy drinks can adversely affect other people so I do not recommend using them. You can usually get a power outage and then have a crash that leaves that much worse before you start.

Number 5 - Sleep

Waking up tired from sleep deprivation starts with the hind foot. An important aspect of sleep hits the ground before bed. Stop reading an hour before hand and put on smart phones and TVs. Take a head-scratching trip or meditation. There is a definite expansion of night-time yoga that will also help. Another great way to relax your body and mind is the Epsom salts footbath, which lasts 15 to 20 minutes.

Also, one of the added benefits of exercising your body is that you are tired of it and sleep is easier. Finally do not eat too late and drink cool herbal teas.

Summary

So remember, when you are studying for important exams and you feel stressed, remember that too much stress makes everything worse. You can balance stress with breathing techniques and exercise, by looking at the positive effect with eating and sleeping well. If everything becomes difficult be sure to tell a parent or teacher and get professional help. No matter how important you think exams are, nothing is more important than your health. So keep it as calm as possible.

Good luck of you!