Whether it's a graduation exam or a college entrance test, it's normal to feel stressed about the results. Since you cannot change anything any more, further tension will be of no use to you. Instead, once you've submitted your paper, do something to relax, treat yourself to some rewards, and spend some time with your friends. Avoid analyzing in detail how it went or comparing your answers with those of others.
Steps
Part 1 of 3: Mentally Calm Down
Step 1. Spend some quiet time alone
Once you have finished the exam, don't tell your friends about it right away. Instead, go for a nice walk - outdoors if you can. Calm down and breathe deeply. Remember that, given the circumstances, you did your best.
For example, think: "I prepared as best I could, considering the time and resources I had available. I put my knowledge to good use and I am proud of my work."
Step 2. Don't compare the answers
After the exam, don't ask your classmates what their answers were. They could be right or wrong, so a comparison leads nowhere. Plus, you risk getting stressed out that you haven't taken the test in the same way as others, when you might be right. Rather, congratulate yourself on everything you have been able to accomplish and learn where you feel you could have done better.
Step 3. Visit a close friend
After an exam it's nice to meet up with a friend, preferably not one who took the exam. It may comfort you and reduce stress. Ask them to do something fun together to distract you from the thought of the exam. When you see each other, agree to just talk about it for five minutes or skip this topic entirely. You need to release stress instead of continuing to think about the exam.
Step 4. Avoid mulling over your evidence
In this way, you will only rethink the most negative scenarios, leaving you to obsess. Unfortunately, this can make you anxious and depressed. If you can't do without it, take the following measures:
- Identify your fear. What scares you? Are you afraid you have not passed the test? Are you afraid that your performance will affect your chances for college admission? By writing down all your worries in a journal, you can identify your fear.
- Think of the worst case scenario. Can you handle a failure? The answer should be yes. Realizing that you can face the worst, the fear of failing the exam will be more bearable.
- Let go of anything that is out of your control. You cannot check the results of an exam. So, stop thinking about it.
- See a mistake as a learning opportunity. Maybe you didn't write a paper well. What can you do to improve? If you are in college, look for someone who can help you write a paper. You can also consult some books on how an essay is composed or ask the professors for some advice.
- Become aware of the present. Try to keep yourself mentally anchored to the present. Look around while you walk (instead of always checking your smartphone). Try to distinguish the smells you smell.
- Try therapy. If you find that your mind is constantly spinning around the same thoughts, stop and consult a psychologist. It can teach you a few strategies that keep you from becoming obsessed with your worries.
Step 5. Give yourself a reward for hard work
After the exam, do something you like to take your mind off the nagging thoughts. Go to your favorite café or go shopping. Alternatively, you could take a relaxing walk or get yourself a gift. Also consider a relaxing bath or a good book that has nothing to do with your studies.
Part 2 of 3: Relax Physically
Step 1. Exercise
Walk briskly or jog. Consider swimming. Sport is not only beneficial to physical health, it can also reduce stress. By practicing some low or moderate intensity physical exercise, you can decrease fatigue, improve attention and concentration, and enhance cognitive functions. It is very useful after an exam, when the stress has exhausted all energy. Aerobic activity, done for at least five minutes, can produce a relaxing effect.
When stress affects the brain along with its many nerve endings, the rest of the body feels the consequences. If you feel better physically, your mind will also benefit. Exercise allows the brain to produce chemicals called endorphins, which act as natural pain relievers. Sport also helps you sleep
Step 2. Consider getting a massage
After an exam it is possible to have back and neck pain due to the position taken to study. A massage can relax the muscles, calm the mind, and even promote the secretion of endorphins. You can also go to a massage parlor or ask a friend to give you a back one. Acupuncture is also an alternative for relieving stress and promoting endorphin production.
Step 3. Eat healthy and balanced
After a stressful exam you will probably be tempted to celebrate with pizza or ice cream. Unfortunately, high-fat foods make you tired and don't allow you to cope with stress. Also, since the latter can increase blood pressure and cholesterol levels, high-fat foods only worsen the physical condition. To prevent stress, the body needs to eat healthy and balanced. Foods low in fat, high in fiber, carbohydrates and lots of fruits and vegetables are the best food choices. They calm you down and provide you with all the nutrients you need to strengthen your immune system. So here's what you should consume:
- Foods rich in fiber and carbohydrates. Carbohydrates allow the brain to produce greater amounts of serotonin, a relaxing hormone. Consider baked sweet potatoes, minestrone soup, or sauteed vegetables with rice. Sushi is also a healthy and original choice.
- Fruits and vegetables. When stress is severe, it can weaken the immune system. Have you ever noticed that you get sick more often during the exam period? Well, stress can be the cause. By increasing your intake of antioxidant-rich fruits and vegetables, you can strengthen your immune defenses. Among the best choices, consider squash, carrots, and citrus fruits.
Part 3 of 3: Combating Stress
Step 1. Recognize the symptoms of stress
Sometimes, despite your best efforts to stay relaxed, you may continue to feel tense about the results of an exam. In this case, tell a trusted adult or psychologist how you feel. Ask how you can alleviate this unpleasant feeling. Symptoms of stress include:
- Insomnia;
- Fatigue;
- Memory problems
- Unexplained aches and pains;
- Poor appetite;
- Loss of interest in various activities;
- Increased anxiety and irritability;
- Increased heart rate
- Migraine or headache
- Blurred vision
- Stun.
Step 2. Don't forget what your strengths are
The mind tends to focus on the negative aspects. This means that when we focus on the most unpleasant things, we put more effort into it. Depressing thoughts can affect your mood to a greater extent than positive ones. To prevent this from happening, list all sides of your person that you value. What are you able to do? What do you like? What are you good at? By considering all that is beautiful about you, you will begin to feel better.
Step 3. Learn the results
When you know the results, breathe deeply. If the exam went the way you wanted it, celebrate. If you feel you could have done better, there are many ways to improve. Remember that exam results do not qualify who you are or define what you are worth as a person. They only reflect your performance in one day of your life.
Keep calm. Remember that even if exam results are important, you always have other alternatives. You could repeat the test. If the exam focuses on a subject area, surely there will be other tests or papers that contribute to the final overall grade. If you see this path from the right perspective, you will relax more easily
Step 4. Prepare for the next exams
If everything went well, continue preparing for the other tests by applying the same study methods. If you didn't get the grade you were hoping for, don't give up. First, think about how you prepared for this exam and what you could have done differently. Consider the following alternatives:
- Talk to the teacher. Ask him under what profile you could improve. It will help you understand what your strengths and weaknesses are.
- Take private lessons. If you need to take the exam or another similar exam again, consider seeking professional help. By receiving special attention that suits your needs, you can be more confident and improve your learning skills.
- Start studying in a group. If there are other students who need to retake the exam, consider studying with them. Share all the material available to you, be it textbooks or notes. Question each other. Peer support will help you not to feel disheartened.
- Ask your parents or a friend to help you study. If you need someone to test your preparation, ask your parents or a friend for help. They may question you or ask you to explain certain topics.
