practical guide you can follow to manage stress during exam
📚 1. Prepare Early and Effectively
•Create a study plan: Break your syllabus into smaller parts and assign each to specific days.
•Use active study techniques:
•Summarize in your own words
•Teach someone else
•Use flashcards, practice questions, or past papers
•Avoid cramming: Studying everything the night before increases anxiety and reduces retention.
😌 2. Take Care of Your Body
•Get enough sleep: Aim for 7–8 hours. Sleep helps memory and focus.
•Eat well: Choose brain foods like fruits, nuts, fish, eggs, and whole grains. Avoid too much sugar or junk food.
•Stay hydrated: Drink enough water—dehydration can make you feel tired and foggy.
🧘🏾 3. Manage Your Mind
•Practice deep breathing: Try the 4-7-8 method (Inhale 4 sec → Hold 7 sec → Exhale 8 sec).
•Use positive self-talk: Replace thoughts like “I can’t do this” with “I’m prepared and I’ll do my best.”
•Take short breaks: Study for 45–50 minutes, then rest for 10–15. This improves focus and reduces burnout.
⏰ 4. Control the Environment
•Study in a calm space: Avoid distractions like your phone or TV.
•Organize your materials: Having your notes, pens, calculator, etc., ready keeps you in control.
📝 5. During the Exam
•Read questions carefully
•Start with what you know: It boosts confidence.
•Manage time wisely: Don’t get stuck on one question.
•If panic hits, pause and breathe: Regain your focus before continuing.
❤️ 6. Talk to Someone
•Don’t bottle up your stress. Talk to a friend, mentor, teacher, or family member.
•Sometimes just saying “I’m stressed” out loud helps reduce the pressure.
🔁 Summary Quick Tips:
✅ Start early
✅ Sleep well
✅ Eat healthy
✅ Take breaks
✅ Stay positive
✅ Ask for help
