Know What The Impacts Of Exam Stress Are On Mental Health And How One Can Deal With It

Exams are an integral part of the education system and are often used to measure students' academic performance and knowledge. However, exams can also significantly impact a student's mental health. The pressure to perform well, fear of failure, and stress associated with preparing for exams can lead to anxiety, depression, and other mental health problems.

For many students, the stakes of exams are high, especially if they prepare for important exams such as college entrance exams or licensure exams. The pressure to achieve good grades and pass these exams can create a high level of stress and anxiety, which can be detrimental to mental health.

In addition, exams often require a significant amount of preparation, which can lead to long hours of studying, a lack of sleep, and poor nutrition. This can further contribute to mental health problems, as sleep deprivation and poor nutrition can negatively impact mental health.

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"According to the National Mental Health Survey of India (2015¨C2016), the prevalence of mental health conditions among adolescents (13¨C17 years) is around 7.3%. The challenge does not, unfortunately, end once the exam is over; a study conducted on medical students at the VM Medical College in New Delhi (Rishi Gautam, Kunal Bhatia, Dhruv Gupta et al.; Indian Journal of Clinical Practise; Anxiety Levels Amongst Medical Students, March 2011) demonstrates incredibly high levels of test-related anxiety in students over the course of their medical college. It ranges from 43-60% of students reporting clinically significant levels of anxiety, which impairs their health and functioning," adds Dr Rishi Gautam, the Assistant Professor of Psychiatry at the GW School of Medicine & Health Sciences in Washington, DC, USA.

What are the causes of stress during exams?

There are several reasons one can be super stressed during exams, besides the entire preparation and overall pressure. Here are some reasons:

Pressure to perform

This is one of the biggest causes of stress during exams. Students may feel great pressure to perform well, especially if the exams are high-stakes, such as college entrance exams, professional licensure exams, or exams that determine eligibility for scholarships. The pressure to succeed can create a great deal of stress and anxiety.

Time constraints

Exams are often timed, and students may feel anxious about completing the exam within the allotted time. This can create a sense of urgency and pressure, which can lead to stress.

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Fear of failure

Many students are afraid of failing an exam because it may be seen as a reflection of their intelligence or potential. This fear can create a great deal of stress and anxiety.

Lack of preparation

Students who have not adequately prepared for an exam may feel overwhelmed or anxious about their ability to perform well. This can create a sense of panic and stress.

Comparison to peers

Students may feel pressure to perform as well as or better than their peers. This can create a sense of competition and anxiety. Not just that, but the constant idea of competing with peers adds additional stress.

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How to beat the stress

Dr. Gautam has shared several ways to beat the stress of these exams when things get too overwhelming. Here are some of them:

Learn efficiency by studying

Your school may offer study skills classes or other resources to help you learn study techniques and test-taking strategies. You'll feel more relaxed if you systematically study and practise the material that will be on the test.

Study early and in similar places

It's much better to study a little bit over time than cram everything in all at once. Also, spending your time studying in the same or similar places where you take your test can help you recall the information you need at test time.

Establish a consistent pretest routine

Learn what works for you and follow the same steps each time you get ready to take a test. This will ease your stress level and help ensure that you're well-prepared.

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Talk to your teacher

Ensure that you understand what will be on each test and know how to prepare. In addition, let your teacher know that you feel anxious when you take tests. He or she may have suggestions to help you succeed.

Learn relaxation techniques

To help you stay calm and confident right before and during the test, perform relaxation techniques, such as deep breathing, relaxing your muscles one at a time, or closing your eyes and imagining a positive outcome.

Don't forget to eat and drink

Your brain needs fuel to function. Eat on the day of the test and drink plenty of water. Avoid sugary drinks, which can cause your blood sugar to peak and then drop, or caffeinated beverages such as energy drinks or coffee, which can increase anxiety.

Get plenty of sleep

Sleep is directly related to academic performance. Preteens and teenagers especially need to get regular, solid sleep. But adults also need a good night's sleep for optimal work performance.

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Don't ignore a learning disability

Test anxiety may improve by addressing an underlying condition that interferes with the ability to learn, focus, or concentrate ¡ª for example, attention-deficit/hyperactivity disorder (ADHD) or dyslexia. In many cases, a student diagnosed with a learning disability is entitled to assistance with test taking, such as extra time to complete a test, testing in a less distracting room, or having questions read aloud.

See a professional counsellor, if necessary

Talk therapy (psychotherapy) with a psychologist or other mental health professional can help you work through feelings, thoughts, and behaviours that cause or worsen anxiety. Ask if your school has counselling services.

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It is important for educators, parents, and students themselves to recognise what is triggering them and take steps to manage stress levels, such as practising relaxation techniques, getting enough sleep and exercise, and seeking support from mental health professionals if needed.