Waiting for exam results can be a scary time; it's like you have an appointment with fear! As the hype starts to ratchet up, your stomach may very well start to churn. Of course this is normal. It is to be expected that you feel stressed, nervous, panicky and anxious. You may not even realise that you are feeling the effects of stress If you feel like you would like to talk to someone just reply on this forum….
Good luck with your exam results :
- Recognising stress
- What causes stress around exam results time?
- What you can do before the exam results?
- How to manage stress after you get your exam results
- FAQs
Recognising stress
Waiting for exam results can be a scary time; it's like you have an appointment with fear! As the hype starts to ratchet up, your stomach may very well start to churn. Of course this is normal. It is to be expected that you feel stressed, nervous, panicky and anxious. You may not even realise that you are feeling the effects of stress. The stress of waiting for exam results could mean that you are experiencing the following:
- Difficulty in concentrating
- Headaches, abdominal pain, tightness in your chest, pounding heart or breathing difficulties
- Difficulty in getting to sleep at night
- Recurring nightmares
- Abnormal eating habits – eating more than usual or having no appetite for food
- Irritability
- Loss of sense of humour and a feeling that things are out of proportion
- Increased intake of coffee
- Increase in number of cigarettes smoked
- Negative thoughts
- Withdrawal from friends and social situations
- Lack of motivation
- Overly tired despite adequate sleep
- Feeling run-down
What causes stress around exam results time?
Apart from the obvious fear of receiving results that are not what you expected, a lot of other factors are at play during this time. These include:
- Wanting to obtain results that reflect the work you put into your studies
- Pressure to fulfil the expectations of others
- The need to obtain results to progress to the next step in your career, the course, university or area of work of your choice
- The fact that these exams results may signify a new phase in your life. You may be leaving home, leaving your friends, leaving the country or changing your normal routine
- The whole uncertainty of your decisions – have you chosen the right course for you, have you made the right decision?
- Wanting to get results similar to your friends and peers
- Fear of failure
What you can do before the exam results?
Look after yourself: In the days leading up to the exam results try to allocate some time for relaxation. This is really important as we often are too busy or too worked-up to think about taking a certain amount of time to just do something that relaxes you. This could include a long soak in a bubble bath, a walk by the beach, time spent on your Xbox or Playstation or just listening to your favourite music. It will be different for everyone and that's ok as long as you know what relaxes you and you put the time aside for that activity
Exercise: Exercise is an excellent way of dealing with stress and pressure. You may find it difficult to start exercising but hormones such as endorphins released during exercise help you feel better about yourself and the challenges you face.
Talk to your friends: Consider talking to your friends who no doubt are going through similar feelings as you.
Acknowledge your feelings: During this time you may feel anxious, nervous, excited, hopeless, nauseous or down. It's important that you recognise how you are feeling and express those feelings. If you feel you don't want to talk to someone about them, consider keeping a journal or expressing it through art.
Realise your own expectations: Take time to realistically consider your expectations for your exam results. Find out what results you would be happy with based on your own targets and not on the expectations of others. What subjects are you good at? What results are you hoping for in that subject? What subjects are you not so strong at? And what results would you be happy with in these subjects? Remember everyone has strengths and weaknesses.
Address the unrealistic expectations of others: If you feel your stress is the result of the unrealistic expectations of others, sit them down and talk to them about what you feel is realistic and why. Dealing with the unrealistic expectations of others can be very difficult to cope with. Once this expectation is discussed and managed properly, it can be a huge relief. Assertiveness can be a very helpful skill in getting your point across; to learn about assertiveness skills
Consult a GP: If you feel like the stress you are experiencing is impacting negatively on your daily life and normal activities, consult a GP for further advice and treatment.
How to manage stress after you get your exam results :
Once you get your exam results, the immediate stress may be reduced. Congratulations! The wait is over and now you can consider your next step. Some people will be celebrating; others may be a bit disappointed but it is important to consider the following:
After you receive your exams results, trust yourself and have the confidence to know you did your best: It can be easy to look back over your study time and think 'I could have done more' but this is not a very useful thing to do. Retrospective thinking may not always be realistic thinking.
One person's disappointment is another person's success: Remember that everyone has different expectations of themselves and goals in life. Be aware of this during the exam results period.
Put your results into perspective: Whether you have achieved the results you expected or not, remember that exams are stepping stones to something bigger. Exams are not always goals in themselves; they can be a means to a goal. Stepping stones can be of different sizes and sometimes may be difficult but the important thing is for them to be used productively to reach where you want to be. Marks should not be the goal; they only help you reach the next class or a level closer to your desired career. If you are disappointed about your results, your goal does not need to change but how you reach that goal may be different.
Learn to disassociate your performances from who you are: Everyone is made up of a lot of abilities and skills. Exams judge skills and knowledge; they are not a judgement about a person or a reflection of a person's self-worth. Remember this, it is important.
Treat yourself: The exam results are a stressful time and the hours of work put into achieving them deserves a reward. Whether you are delighted or disappointed with your results, allow yourself the time to treat yourself. If big celebrations are planned, be careful around your alcohol intake.
Frequently Asked Questions
What are the emotional symptoms that indicate I'm stressed? How do I deal with these?
Some of the emotional symptoms of stress include the following:
- Moodiness
- Irritability or short temper
- Agitation, inability to relax
- Feeling overwhelmed
- Sense of loneliness and isolation
- Depression or general unhappiness
In order to deal with these symptoms, take some time to relax and look after yourself. Do something you enjoy and that takes your mind off all your worries. Talk to someone you can trust and tell them exactly how you are feeling.
Do you have any tips for relaxing in advance of the results?
As the day of the result approaches, ensure you look after your mental health. Adapting a positive attitude is very helpful.
Make some time for relaxation. Some healthy ways to relax could include some of the following:
- Go for a walk
- Spend time in nature
- Call a good friend
- Sweat out tension with a good workout
- Write in your diary
- Take a long bath
- Light scented candles
- Savour a warm cup of coffee or tea
- Get a massage
- Curl up with a good book
- Listen to music
- Watch a comedy
Find out what relaxation techniques work for you and include them in your daily routine. Also make time for friends or family members that are supportive and positive.
How can I support a friend who is stressed?
- Stress is not something we can solve for our friends but we can support them by:
- Being there to listen to their problems and worries
- Accepting that their moodiness is not designed to hurt you; your friend may not even know that they are being moody
- Encouraging them to take time out with you to do something fun, be that going out, shopping, exercising or just chatting
- Sharing any stress management tips that you find useful
- Sharing any relaxation techniques that you find helpful
Note : This article in not my contribution….. I found it on some website and I just wanted to share with you guyz…..
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