Exam anxiety is something we have all faced at a point in our lives. The late-night study sessions, group revision sessions, and the last-minute cramming sessions, we are familiar with them all. When academic anxiety adds up, your instant response could be to sink into a feeling of abject failure. Academic stress and exam anxiety are something all students deal with in their academic journey. However, not everyone has the tools related to exam stress management for students to help them deal with this problem. But worry not, there is a scientific way out of this situation that can help you manage academic stress and ace your exams.<\/p>\n
Let us breakdown the science behind academic anxiety and exam stress, and then explore the guide on how to deal with this issue:<\/p>\n
Your brain\u2019s stress alarm centre is the amygdala, responsible for the fight or flight response when confronted with stress. The amygdala releases cortisol into your system to help fight stress. A little cortisol is a good thing as it helps you focus.<\/p>\n
However, when your stress and anxiety go into overdrive, your brain releases excessive cortisol, which floods the prefrontal cortex, basically shutting it down. The prefrontal cortex is responsible for critical thinking, logic, and memory revival. Hence, the part of your brain that is supposed to help you focus on your studies goes into survival mode by shutting itself down, adding to your already-existing stress and anxiety.<\/p>\n
You cannot completely eliminate stress and anxiety; the best you can do is manage it in a way that helps you in preparing for your exams. Here is how you can consciously restructure your brain\u2019s response to stress and anxiety for better academic performance:<\/p>\n
Your body and mind are your greatest asset. Use them to your fullest advantage by:<\/p>\n
a) Prioritising Rest and Sleep<\/strong>: Pulling an all-night study session is like saving a file on a computer that does not have a hard drive. Instead, sleep for seven to nine hours or at least try for a twenty-minute power nap to improve cognitive function.<\/p>\n b) Brain Food vs Junk Food<\/strong>: High sugar foods can cause sugar crashes, stressing out an already anxiety-riddled brain. Instead, opt for complex carbs and proteins like nuts, fruits, and oatmeal that work as brain fuel.<\/p>\n c) Physical Fitness for Cortisol Reset<\/strong>: Exercise releases Brain-Derived Neurotrophic Factor (BDNF) that boost brain cells and memory by reducing cortisol levels. Even a ten-minute power walk can help reset a stressed-out nervous system.<\/p>\n Stress and anxiety are a direct result of feeling overwhelmed with a high academic load. Boost your perceived competence to help you study smart with:<\/p>\n a) Active Recall<\/strong>: Rereading notes has limited recall value. Instead, try active recall, where you read through a concept, then close the book and try to explain the concept out loud or write it down from memory to strengthen your neural pathways to this concept.<\/p>\n b) The Pomodoro Technique<\/strong>: Long study sessions may seem like the way to go, but our brain functions differently. Try to study with deep focus for twenty-five minutes, take a gadget-free break for five minutes to avoid cognitive failure.<\/p>\n c) The Spacing Effect<\/strong>: Instead of planning one long seven-hour study session over the weekend, try studying for one hour every day of the week. This spacing effect will make your academic load seem smaller and more manageable.<\/p>\n\n
Study Smart, Not Hard<\/strong><\/h3>\n<\/li>\n<\/ol>\n
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SOS Toolkit to Calm Your Mind<\/strong><\/h3>\n<\/li>\n<\/ol>\n