Some of the stress related to exams effectively motivates them to study. It makes them get wings and answer the most difficult questions. Others, on the contrary - when it strikes zero hour, they feel fear, they are totally confused in their heads and - even though they prepared well for the exams - they stain.

Even if you already have your school career behind you, the need to test your own skills will probably arise more than once. For example, during alanguage exam, business presentation or applying for an attractive job position. In such situations, it is easiest to notice howstresspositive turns into negative. By observing our own reflexes, we also learn about our individual behavior in the face of danger. There are people who sit down to study the day before the exam, others need the comfort of a few days. Each of us also has different ways of acquiring knowledge, remembering and recording material.

How does stress work?

In the first phase, i.e. the time of mobilization,memoryand concentration improve. We learn faster, our creative abilities increase, and we are better at solving problems. This is the best time to pass your exams. Then comes the upset phase: we feel chaos and empty in our head, our effectiveness decreases, our actions are not as precise and the probability of mistakes increases. If the voltage is not discharged, it is at its zenith. This is the destruction phase: we cease to control our actions. Memory, thinking and attention disorders appear. Typical behaviors are aggression, anxiety and the urge to run away.

How to overcome stress? [TOWIDEO]

Negative effects of stress

First of all, these are memory and attention disorders, loss of rational thinking and association of facts, stage fright, panic attacks, physiological reactions (dry throat, increased heart rate, trembling hands) and, consequently, acting well below one's own abilities. Sometimes the examination stress turns into a phobia. In order to prevent this from happening, it is worth learning about the psychological techniques of learning and remembering, as well as relaxation and concentration.

Important

Scientists have found that under the influence of examination stress, the number of white blood cells decreases, and thus the body's immunity decreases and we catch infections more easily.

Stress blocks memory

Callstress blocks the neurotransmitters (chemical messengers in the brain) that are responsible for memory. This is why information is often reminded of us only after leaving the examination room, i.e. when the stress has subsided. If we learn simple relaxation techniques, we will reduce the risk of such disorders. Relaxation also increases the electrical potential of the brain. Thanks to this, memory traces are more durable, which means that we learn shorter and more effectively. The muscles relax, including the muscles in the eye. As a result, they are less tired while reading.

Stress makes it easier to remember

At the university in Ohio, students were screened two days before a difficult exam. It turned out that under stress, they were less able to solve complex problems, but they were better at remembering information. Conclusion: when planning your studies, set complicated tasks a week before the exam, and leave the "memory" for the end.

Stress is contagious

So let's not introduce fear, tension, reminding ourselves or a loved one about waiting exams. If someone has worked systematically, he will definitely be able to handle it. Let us awaken faith in our own strength and skills, let us praise each achievement, even if it is small.

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Try to tame stress

Find out the real cause of your nervousness. Are you afraid of the examination board? You are unlucky and will get the most difficult questions? Knowing that you are afraid of something beyond your control will reduce stress.

Take the exam for something irrevocable and try to imagine it: you enter the classroom, read the questions, feel the growing tension. It is not a pleasant training, but if repeated several times, it will work like an immunization. And it will help when you face the real exam.

Try to distance yourself from the situation that stresses you - imagine the day after the exam, what you will do then, where will you go.

Make a list of topics that you have mastered well - it will allow you to realize as much as you can already.

Take care of your condition, because you will need it very much: limit stimulants, eat a lot of vegetables, groats, fruits and dairy products - they contain ingredients that strengthen the nervous system. You can also take vitamin and mineral supplements.

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Category:

Psychology