How To Deal With Post Exam Tension

       Many students who overcome the academic hurdle called "Examination", after effortlessly putting in hard work, sweat and dedication are quickly rushed with anxiety and the tension that comes with its expectancies.

     The tension is not about the exams or results, the tension is more likely about a 'what if' question that your mind is asking you. What if I don't do well? This makes you paint scenarios that you don't like. There are various possibilities but your mind makes you assume the worst. The chain of thoughts in your mind has many possibilities but you select the worst for yourself and the best for everyone else.

     This scenario is called" catastrophizing", and is fairly common, though that doesn't mean it is any less troublesome for you. The trick is to realise that the probability of your catatrophizing is so little that it isn't worth losing sleep over.

      It becomes a problem with students as they start feeling demotivated or their self-confidence goes for a toss. In serious cases, students may also exhibit psychosomatic symptoms that translate into hypertension, breathing problems and even cardiac arrest.

What to do about exam results anxiety

     Once exam results are declared, you will be relieved that the wait is finally over. But at this stage disappointment is the major stressor for students.

      There are several things you can do to minimise the impact of stress and anxiety around the time of exam results;

 •Always try to stay calm; it might help to practice mindfulness exercises such as yoga, and breathing; can help you stay in the moment and manage stress or anxiety.

• Chuck out Retrospective thinking: It is easy to get trapped into negative thinking about what you could have done to score more. You may beat yourself up over it as long as you want but it won't do any good until you learn some lessons from it.

• Avoid people who could increase your anxiety or stress levels.

• Make time for self-care; One of the best ways to handle anxiety is to make time for ourselves. You can always try out new places, for example "the beach, Restaurants, Art galleries e.t.c

•Exam results do not define you; learn to dissociate yourself from your performances. Exams only judge your skills and knowledge not the reflection of your self-worth. Never make the mistake of accepting failure as your fate or inability and become a victim of negative thinking.

•Make plans; Now that exams are over, it's not the time to mope over them rather it is the time to explore your options and decide which way to take now.

In conclusion, Exams aren't something that is meant to be feared but they are a means to test our abilities and it requires appropriate preparation to achieve success in this examinations.

Chirah Chukwuebuka Erastus,

200 level,

Medical radiography.

Faculty of health and clinical sciences.