TEN WAYS TO BEAT (EXAM) STRESS

First, read through the following vocabulary to see if there are unfamiliar terms:

to set a goal (verb phrase)- to make a goal and direct your energy and activity towards reaching it.

I set a goal for myself when I was 13.When I was 16 finally reached it. What was my goal? To travel abroad alone!

Reasonable (adjective)- not unexpected, unreachable or too expensive.

I think the price of the shoes is quite reasonable.

She gave a reasonable reply to your strange question.

Endorphins (noun)- natural chemicals released in the brain when exercising or under physical stress. They usually make you feel better.

Once my endorphins started flowing, it really helped me finish the marathon!

Dissipate (verb)- To spread out and vanish

When the wind began to blow, the morning fog dissipated.

recharge your batteries (verbal phrase)- to give yourself more energy

Taking a nap always helps me recharge my batteries.

Productivity (noun)- the quality of being productive, how well something is being made

Productivity at the car factory is low this month because many workers stayed home sick.

My productivity at school is very good this week because I have a new assignment book that helps me plan my homework.

Counterbalance (verb or noun)- To oppose with equal force or energy

You should counterbalance stress with relaxation. This will help you stay healthy and happy!

cut back on (verb phrase)- to reduce, to lessen

You should cut back on the amount of coffee you drink. If you don’t, you may not be able to sleep well at night and you will become very tired later.

Tolerance (noun)- 1. acceptance of feelings 2. ability to adjust to something that is harmful

I have been drinking coffee for two years so now my tolerance to caffeine is very high. Now I need to drink two cups of coffee in order to get the same effect as I got two years ago when I drank one cup.

Excessive (adjective)- too much

He was stressed out because of excessive stress and a lack of sleep.

Adrenaline (noun)- a chemical released by the brain when the body is under stress

When I thought I was going to be in a fight, I felt the adrenaline rush through my body, making my heart beat faster.

Vent (verb)- to let out

I vented my problems to her over the phone. It really helps to have a friend you can say anything to!

Next, read the following questions and answer them silently. Think about them while you are reading the below text. Once you have finished reading, go ahead and write your answers down on paper. Were your answers different after you wrote them down?

Questions-

Who helps you when you are feeling stressed? How do they help you?

What do you think the best way is to study for an exam?

What should you do if you have one week before an exam and you are up late studying?

What should you do if you need to stay awake?

What is the best way to focus your energy on studying for five days straight?

Have you ever felt really good after studying? Why do you think you felt that way?

Have you ever felt bad while studying? Why?

What do you do for fun that helps you forget about stress?

TEN WAYS TO BEAT EXAM STRESS

1. Set realistic expectations

It's rare for anyone to jump three grades higher overnight, so students should try not to set unrealistic goals. It is much better to plan grade improvement over a realistic time period. When expectations become more reasonable, we gain a sense of control in our lives and are able to plan and prepare ourselves both physically and psychologically.

2. Get physical

Exercise releases endorphins, which are the body's natural stress-relieving hormones. They help to dissipate much of the excess energy we build up through a heavy workload. Students should choose a form of exercise they enjoy in order to maintain motivation.

3. Prepare ahead

Advanced preparation will help students deal with exams much more effectively than being unprepared. We feel much better approaching an unfamiliar situation when we have done a bit of background research, so it is time well spent.

4. Take a break

Obvious, perhaps, but it's surprising how many people forget how important this is. Students should pace themselves during revision and take a breather every once in a while. Making time to recharge physical and emotional batteries increases productivity and reduces stress levels.

5. Relax

Any conscious effort to relax, both mentally and physically, will reduce stress. Simple activities, from curling up with a good book to singing in the shower, can bring about a state of relaxation, which is important in counterbalancing the body's response to stress.

6. Cut back on caffeine

Most of our caffeine intake comes from coffee or coke and, in small amounts, can help to keep us awake and focused. However, we only have a certain level of caffeine tolerance, so when our intake becomes excessive, we can become irritable and distracted. Similarly, alcohol or cigarettes are not the answer as they make our stress symptoms worse.

7. Get enough sleep

Sufficient sleep is essential for normal brain development. Adrenaline rushes brought about by stress can make it difficult to sleep at night and, over time, can lead to fatigue and low productivity. The average student needs about seven to eight hours sleep.

8. Balance work and leisure

"All work and no play, makes Jack a dull boy," so the saying goes. But in today's world, you could add that it makes him stressed and unbalanced too. If we are to maintain a healthy perspective at school and at home, it is essential that we devote a good portion of our time to family and friends as well as individual pursuits.

9. Have a laugh

Humor can reduce stress. It puts uncomfortable feelings into perspective, giving us greater distance from them and releasing emotional discomfort and pain through the pleasure of laughter. So, the pressure is getting too much, students should stick on a comedy video or go out with friends. Some even advocate forcing yourself to laugh until you feel good.

10. Talk about your feelings

Whether you call it, venting or getting emotional support or letting it all hang out, there is no question that talking about feelings is one of the most effective ways to reduce stress. Students will feel much better if they let someone know they are struggling, rather than keeping things inside and doing nothing about them.