STRESS MANAGEMENT

ESPECIALLY FOR STUDENTS

DEFUSING TEST STRESS

 

Plan ahead.

 

A month before finals, map out a study scheduled for each course.  Set aside a small amount of time every day or

every other day to review the course materials.

 

Be positive:

 

Picture yourself taking your final exam.  Imagine yourself walking into the exam room feeling confident, opening

up the test booklet, and seeing questions for which you know the answers.

 

Take regular breaks:

 

Get up from your desk, breathe deeply, stretch, and visualize a pleasant scene.  You’ll feel more refreshed than

you would if you chugged another cup of coffee.

 

Practice:

 

Some teachers are willing to give practice finals to prepare students for test situations, or you and your friends

can test each other.

 

Talk to other students:

 

Chances are that many of them share your fears about test taking and may have discovered some helpful

techniques of their own.  Sometimes talking to your adviser or a counselor can also help.

 

Be satisfied with doing your best:

 

You can’t expect to ace every test; all you can and should expect is your best effort.  Once you’ve completed the exam,

allow yourself the sweet pleasure of relief that it’s over.

 

 

 

TOP TEN STRESS BUSTERS:

 

 

 

1. Strive for balance:  Review your commitments and plans, and if necessary, scale down.
2. Get the facts: When faced with a change of challenges, seek accurate information,
   which can bring vague fears down to earth.
3. Talk with someone you trust:  A friend or a health professional can offer valuable perspective
   as well as psychological support.
4. Exercise:  Even when your schedule gets jammed, carve out 20 or 30 minutes several times a
   week to walk, swim, bicycle, jog, or work out at the gym.
5. Express yourself in writing:  Keeping a journal is one of the best ways to put your problems into perspective.
6. Take care of yourself:  Get enough sleep.  Eat a balanced diet.  Limit your use of sugar, salt,
   and caffeine, which can compound stress by leading to fatigue and irritability.  Watch your alcohol intake;
    Drinking can cut down on your ability to cope.
7. Set priorities:  Making a list of things you need to do and ranking their importance help direct your
   energies so you’re more efficient and less stressed.
8. Help others:  One of the most effective ways of dealing with stress is to find people in a worse situation
   and do something positive for them.
9. Cultivate hobbies:  Pursuing a personal pleasure can distract you from the stressors in your life and help you relax.
10. Master a form of relaxation: Whether you choose meditation, yoga, mindfulness, or another technique,
    practice it regularly.