It is a nightmare to wait for exam results, especially if you are not sure if you have completed them correctly. If you are stressed after an exam, don't worry! You can use some methods to calm down, reduce stress, and get back to your life.
Steps
Part 1 of 2: Calm Yourself and Relieve Stress
Step 1. Take a few deep breaths
Stress and anxiety produce a "fight or flight" reaction on a physical level, pumping the adrenaline and accelerating breathing. Inhibit this response by taking deep breaths to calm yourself down.
- Place one hand on your chest and the other on your abdomen, under the rib cage. As you inhale, you should feel your abdomen expand at the same time as your chest.
- Breathe in slowly through your nose, counting to 4.
- Hold the air for 1-2 seconds. Slowly push it out through your mouth.
- Repeat this exercise 6-10 times a minute for ten minutes.
Step 2. Try practicing progressive muscle relaxation
It is useful because it allows you to release tension and stress. When you are stressed, your body stiffens and does not let you know when you are feeling anxious. This practice, on the other hand, teaches you to consciously contract and relax your muscles, from head to toe. Once learned, it will help you relax physically.
- Find a quiet place away from distractions if you can. Loosen tight clothing and take a few deep breaths.
- Start with the muscles of the face, starting with the forehead. Raise your eyebrows as high as you can and keep them straight for 5 seconds. Then relax them. Furrow your brows as much as you can for 5 seconds, then release the tension. Enjoy the feeling of relaxation for 15 seconds.
- Switch to the lips. Contract them as hard as you can for 5 seconds, then relax them. Smile by spreading your lips as wide as you can for another 5 seconds, then release the tension. Again, enjoy the feeling of relaxation for 15 seconds. You must learn to recognize what the true feeling of "relaxation" and "tension" is.
- Move on to the neck, shoulders, arms, chest, abdomen, buttocks, thighs, legs and feet. Continue to squeeze each muscle group for 5 seconds, release tension and relax for 15 seconds.
- If you don't have time to practice progressive muscle relaxation throughout your body, focus on the muscles in your face, as they can hold an incredible amount of tension.
Step 3. Avoid analyzing the exam as soon as it is finished
Some people feel more relieved by talking to friends about what they have written, while others prefer not to discuss it at all. However, regardless of how tempted you are, if you analyze each step of your exam, you will only feed the worry about the answers that you cannot change anymore and you will be unnecessarily stressed.
- Also, it's a bad idea because the brain doesn't work well when it's under stress. After a grueling exam you will not be able to think as clearly and rationally as you can once you have calmed down. You will probably think it fared worse than it actually is.
- Don't re-read your notes to find the right answers. You can't change what you wrote.
- If you are very picky about a small part of the exam, stop and see the situation from the right perspective. Only in very rare cases does a small mistake make the difference between promotion and rejection.
Step 4. Do some exercise
After the exam, you probably won't feel like going to the gym or running, but a little moderate-intensity physical activity will help reduce stress! Sport produces endorphins, natural pain relievers that improve mood. If you are stressed after an exam, try an aerobic activity such as running, swimming, biking, or even a brisk walk.
Regular aerobic exercise has been shown to decrease feelings of stress and tension, improve sleep and put you in a good mood. Even if you are not a great athlete, playing sports with a certain regularity can make you feel better
Step 5. Do something fun to relax
Regardless of what your results are going to be like, you should celebrate the fact that you studied hard to take the exam. So, reward yourself by doing something you enjoy. If you can also involve friends, so much the better.
According to some studies, spending time with friends and loved ones can ease stress and promote a sense of calm and general well-being. Research has also shown that being together with your "best friend" can lower levels of the stress hormone cortisol. Therefore, plan to go out with your friends or see your family after exams
Step 6. Do something fun
Laughing really is the best medicine. It allows you to circulate endorphins, the hormones of happiness, and also to increase the ability to tolerate physical pain.
See a funny movie. Watch your favorite comedy show. Search for funny cat pictures on the Internet. Whatever makes you laugh will help you reduce stress after the exam
Part 2 of 2: Think Positive
Step 1. Avoid ruminating
When you ruminate, you are like a "broken record" thinking about the same thing over and over again, without adding anything new. It is normal to think about an exam, but you must also keep in mind that, once it is finished, being in pain will not produce any effect if only stress. Here's how you can break the chain of nagging thoughts:
- Try to fix the problem. By tormenting yourself that the exam went wrong, you will not change the result. However, you risk not supporting it properly next time. If you are concerned about your performance, try to identify what you could improve on if you repeat it. This way you will take a constructive attitude for the future.
- Try to understand what you are really worried about. Often the stress after exams actually hides another type of nervousness that could be, for example, not having followed a course well or the worry of appearing a lackluster student. By identifying true fear, you will be able to fight it and you will understand that you can manage it.
- Take a break from your worries. Think about the exam for 20-30 minutes. Very often, it pays to take some time to recognize negative thoughts rather than try to ignore them. Schedule a stopwatch and indulge your worries. Once the time is up, dedicate yourself to something more positive and productive.
Step 2. Confirm the day the results are posted
You can usually view them directly at the university or school, but some institutions offer students an online publishing service.
- If you can't show up on the day of publication, arrange to call or receive them via email or your registered account on the university's website.
- Don't obsessively check if they've been posted on the Internet. By updating your browser every 5 minutes, you will not speed up the process, rather you will fuel worry and stress.
Step 3. Spend your time with positive people
According to some studies, people are "infected" by emotions as easily as they catch a cold. If you only hang out with people who get stressed out at the thought of how the exam went, you won't be able to relieve your nervousness.
Try to surround yourself with people who can handle stress well. When you're with them, don't talk about exams or how worried you are. Instead, try to think positively and have fun
Step 4. Remember your strengths
The human mind very often tends to get carried away by negative thoughts, which means that, in general, it focuses mainly on the less constructive aspects, leaving aside the positive ones. By identifying and remembering your strengths, you can counteract this way of thinking and give yourself a chance.
Try to list the things you are good at and the things you have a positive attitude about. For example, if you have carefully studied and reviewed the exam subject, consider your commitment as a strength
Step 5. Remember that you cannot control what is beyond your actions
All you can do is control the way you act. You have engaged in the study and have taken the exam. The rest is not up to you. To reduce stress, you may want to stop thinking about the results, as they are beyond your control.
Step 6. Make and write three plans:
Plan A, Plan B, and Plan C. By creating a master plan and two more back-up plans, you will feel ready to face the consequences, regardless of the results. Implement Plan A if the exam went well or better than you expected. Follow Plan B if it went worse than expected, but not terribly. Resort to Plan C if the worst case scenario occurs.
- For example, if you have just finished your baccalaureate exam and want to enroll in college, Plan A may include this option. Plan B could include the same possibility, but flanked by a different choice of the university faculty, with a simpler study plan. Plan C may contain the opportunity to find a part-time job while you plan to resume studying.
- If it is not the baccalaureate exam, but an exam that concerns a university course, plan A could foresee continuing to university. Plan B may include the ability to back it up. Plan C may include the option to resume studying by following the course again.
- You should also discuss this plan with your parents and friends to get a more objective view of your situation. Sometimes, when you are nervous or agitated, you risk making reckless and illogical choices!
- Considering the worst case scenario, you can actually relieve stress if you act rationally. Think about the worst scenario that could happen. Can you really handle it? typically, the answer is "yes".
Step 7. Prepare to celebrate when the results are posted
By organizing something fun for that day, you will have a goal for the future instead of dreading the fateful results date.
Step 8. Plan for the next quarter
Once you have relaxed and enjoyed yourself, start arranging and organizing the notes, books or documents you will need to use in the next academic period. This will not only take your mind off waiting for the exam results, but you won't panic as soon as you start studying for the next term.
Try to take a break from studying before returning to the books. Give your mind time to cool down, otherwise you risk getting exhausted
Step 9. Check the results however you like
Some people choose to be accompanied by their friends, others prefer to do it in the presence of their parents, while still others prefer to be alone in peace. Don't let anyone trick you into checking them out when you don't feel ready.
- See how the exam went, even if you expect a not very reassuring result. The desire to avoid unpleasant experiences is natural, but you need to know how you went through your test. Don't put it off because you are afraid.
- If you can't cope with this alone, ask someone else to check and tell you the results of the tests. Sometimes, it can be helpful to share this experience with a friend.
Advice
- Remember that life and health are more important than an exam which you will likely never remember the grade as time goes on.
- Realize that everyone gets stressed out waiting for exam results.
