Have you ever felt your heart racing, your head aching, your stomach being weird, and a sudden dip in your motivation …. If yes then you have experienced stress? There is nothing wrong with being stressed out. It is perfectly normal when you have the pressure to perform well or you are trying out a new thing.
This can be the most common experience for someone who is getting prepared for an exam…. Examination stress can hinder your preparation process or even your performance in the exam. Therefore it is crucial to recognize and deal with it at the initial stage. But how ….?
Keep on reading the article and you will find out how relaxation reduces examination stress…
How to Reduce Examination Stress
Dealing with or reducing examination stress can seem very intimidating but it’s not very hard. All it requires is your acknowledgment and willingness.
Once you acknowledge that you are under stress and are willing to deal with it or reduce it then it’s just a matter of a few good and helpful tips to reduce the examination stress.
There are a lot of potential ways to reduce your examination stress but one way that can be very helpful yet easy at the same time is …. “Relaxation”
How Relaxation Helps
Whenever a person feels stress, the human body responds in its own way by releasing hormones. These hormones released in turn increase the blood pressure and accelerate the heart rate. This response of the human body is called the stress response….
Now you understand why our heart races, head aches, and stomach gets weird when we feel stressed.
So it becomes crucial to lowering the blood pressure and heart rate…. And this is where relaxation comes in. Using relaxation techniques can help you feel calm and reduce your blood pressure and heart rate. This is how relaxation reduces examination stress.
Now that we know that relaxation response can help us sail out of our problem we should see how it works.
5 WAYS: How Relaxation Reduces Examination Stress
There is no denying that relaxation helps reduce examination stress but how… Let’s see the 5 ways how relaxation reduces examination stress:
- It allows the person to think clearly and make better decisions.
- Gives an individual a positive outlook on learning and life.
- It makes the body healthy by reducing blood pressure and normalizing the heart rate.
- It enables the person to overcome future exams and other stressors.
- It reduces the risk of chronic diseases like; heart attack, mental health disorders, autoimmune diseases, and other stress-related illnesses.
There are several exercises that can help you relax and reduce the stress induced by examination season.
4 Exercises that Help you Reduce Examination Stress
All of the exercises mentioned below have proven to reduce the level of exam stress… try them and see which one works best for you:
1. Breathing deeply:
When you’re feeling stressed, it can be hard to think straight. Your heart races, your palms sweat, and your mind feels like it’s spinning. When we’re stressed, our breathing becomes shallow and rapid, which tells our body to release more stress hormones.
But there is one simple technique that can help to calm your nerves and ease your anxiety: “deep breathing”.
By taking slow, deep breaths, you can send a signal to your body that it’s time to relax. The act of inhaling and exhaling deeply also helps to increase the flow of oxygen to your brain, which can improve your focus and concentration.
If you’re feeling overwhelmed by an upcoming exam, take a few minutes to breathe deeply and visualize yourself succeeding.
Also, you can do deep breathing anywhere:
- You can try five minutes of ‘abdominal breathing’: you can start by sitting still or lying down. Place your hand on the stomach and inhale slowly until your stomach fills with air and rises. Hold your breath and then exhale slowly.
- Practice 7:7:7 breathing: all you have to do is breathe in for 7 seconds, hold your breath for 7 seconds, and then breathe out for 7 seconds.
It might seem like a small thing, but deep breathing can make a big difference in reducing stress and easing anxiety. If this exercise works for you then this can be your answer to how relaxation reduces examination stress.
2. How relaxation reduces examination stress- Do meditation
For many people, the thought of meditation conjures up images of sitting cross-legged on a mountaintop, but the reality is that it can be done anywhere and at any time. Meditation is simply the practice of relaxation and mindfulness, and it has been shown to have a number of benefits, including reducing stress.
But what role does meditation plays in ‘how relaxation reduces examination stress’?
Research has shown that meditation can lead to lower levels of anxiety and stress. In addition, it can help to improve concentration and focus, both of which are essential for exams.
While there are many ways to reduce examination stress, meditation is a simple and effective method that can be used by anyone.
There are a number of ways to meditate, but one simple way is to focus on your breath. Sit or lie down in a comfortable position and close your eyes. Focus your attention on your breath and breathe slowly and deeply. If your mind wanders, simply bring your attention back to your breath. Continue for 5-10 minutes.
You can do this meditation anywhere, anytime. It’s a great way to take a break from studying and relax your mind and body. Meditation has numerous health benefits, including reducing stress and anxiety, improving sleep, and increasing calmness and relaxation.
For many students, the lead-up to exams can be a stressful time. Between studying for hours on end and trying to juggle extracurricular activities, it’s easy to feel overwhelmed. However, there are ways to combat exam stress and one of them is through yoga.
Yoga is a form of exercise that focuses on relaxation and mindfulness. The slow, deliberate movements help to ease tension in the body and deep breathing can help to calm the mind. In addition, yoga has been shown to improve sleep quality, which is important for managing stress levels.
Scientific studies have found that yoga can help to reduce stress levels. One study found that students who practiced yoga before an exam had lower levels of the stress hormone cortisol than those who didn’t practice yoga. Another study found that students who did yoga had better performance on tests than those who didn’t do yoga.
So if you’re feeling stressed about upcoming exams, consider giving yoga a try. It just might help you feel more relaxed and prepared for your big test.
4. How relaxation reduces examination stress- Tai Chi can be the answer
Most of you must be seeing this term for the first time. Tai Chi was initially used in China for self-defense purposes. But today it is used by most people to improve their health.
Tai Chi is basically a low-impact exercise that is safe and suits people of all ages. It involves slow, purposeful movements and deep breathing. The focus on breath control and relaxation helps to calm the mind, and the gentle movements help to reduce tension in the body.
In one study of medical students, those who practiced Tai Chi for 12 weeks reported reduced stress levels and improved sleep quality. While Tai Chi may not take away all the stress of exams, it can be a helpful tool for managing stress and promoting well-being.
Like all other exercises, there are many different styles of Tai Chi. But there are certain principles that are common among all styles:
- Relaxed and slow movements: in tai chi, your body is constantly moving but the movements are slow and relaxed.
- Concentration: it requires your undivided concentration. So to practice tai chi in true spirit you are required to put away all thoughts and concentrate.
- Focused breathing: while practicing tai chi one thing that is required is focusing on your breathing. You should breathe deeply and be relaxed.
- Posture: while practicing this exercise you should be careful about the postures that you hold.
If you are seriously thinking about practicing tai chi to reduce exam-induced stress you may start with a class first. It can be the easiest way to learn tai chi movements but you can certainly take help from books and videos as well. No matter what you just remember to be careful.
If you practice the above-mentioned exercises in true spirit then it can be your ultimate guide to how relaxation reduces examination stress. Try and find the exercises that suit you best. Other than the exercises shared here are some tips that can make to deal with examination stress and prepare well:
7 Tips- How Relaxation Reduces Examination Stress
Here are some of the tips that can help you on the journey of ‘how relaxation reduces examination stress’. Some of the tips that can help to reduce the stress you are experiencing because of stress and prepare well:
- Make a routine and stick to it; eat, sleep, and study on time.
- Never compromise on a good night’s sleep. Let your brain relax and energize you for learning new information.
- Set small and realistic goals for yourself and give yourself mini rewards when you achieve those goals.
- Stay focused; don’t let anything distract you. Keep all sorts of away when you study.
- Avoid junk food and focus on taking a balanced diet so that you don’t feel a sudden dip in energy while studying.
- Set time to relax. Use this time to perform the relaxation exercises that best suit you.
- Avoid taking caffeinated and energy drinks to keep your going the extra mile. This will not do any good.
During the examination, you might be overwhelmed and may find yourself wondering; ‘How relaxation reduces examination stress’. Experiencing examination stress is not a bad thing. This problem can easily be dealt with by focusing your attention on relaxation.
Follow the relaxation exercise and you will surely see a difference in your stress levels and your performance in exams.