Post-exam stress is generally the state of mind in which one will face various situations like stress, anxiety etcetera. It typically occurs in all the students, on the completion of exams, every student is eagerly waiting for the results, this time period creates a stressful environment for them. Learners start losing their confidence and feel demotivated due to which they undergo stress. In some terrible cases, this fear turns into the medical conditions like hypertension, breathing problems and sometimes cardiac arrest also.
Causes of Post Exam Stress
Post-exam stress originates from the fear that exams are not gone well and the coming exam results are not like the expected ones. There are some other factors which cause this stress like fear of failure is a very common cause. Students assume that they will fail in the exams due to which they undergo stress. Also, the pressure from the parents, mentors to fulfil their desires results into post exam stress. Moreover, good results are needed to achieve the desired career or area of work, this is also one reason. Even competition with classmates and friends for getting good grades causes this kind of situation.
Symptoms of Post Exam Stress
Generally, there are two types of symptoms diagnosis in the post-exam stress.
Physical Symptoms: In physical symptoms, one will suffer physically with various conditions. There are many physical conditions like o Headaches.
- Indigestion.
- Blurred vision.
- Frequent cold.
- Increased intake of substances like cigarette, alcohol, coffee etcetera.
- Nausea or dizziness.
- Constant fatigue.
- Chest pain or rapid heartbeats.
Emotional Symptoms: In emotional symptoms, a person will face the various emotional stages or conditions. There are various emotional factors like o Feeling isolated.
- Recurring nightmares.
- Withdrawal from social gatherings.
- Depression.
- Moodiness or irritability.
- Feeling overwhelmed.
- Inability to relax.
- Not being able to concentrate.
How to get rid of Post Exam Stress?
There are various prevention steps which can be taken to avoid the post-exam stress.
Things to do Before Result: Before the declaration of the result, we have to deal with the stress and anxiety; these are the two main causes. For dealing with these, one should practice various steps as discussed below.
- Acknowledging the feelings is a most important step to avoid the stress. While waiting for the exam result, one will experience several kinds of feelings like nervousness, excitement, sadness, worried about results. Candidate must talk to his parents, friends, teachers or elders about his feelings; this will helps him in feeling free from stress, as by sharing our thoughts and feelings with others we can feel free.
- By being honest with you also helps in preventing this condition. As pupils didn't work hard but expected good grades in the result which is a totally hopeless thing. If you didn't work hard in the exams then how will you get the good marks in the exams? So be honest with yourself, you will get the grades according to your capability there is no need to worry, if you work hard you will surely get good marks.
- Doing a workout is also helpful to avoid the stress. By doing exercise our body secrete hormones which makes you confident and helps in feeling better.
- Having proper nutrition and intake of a healthy diet also works.
- Once you are done with your exams, you will get vacant time; indulge yourself in the activities you like the most. By performing the leisure activities in your vacant time make your mind stress free. Always keep yourself busy in something.o Take a good amount of sleep. By taking the good amount of rest your mind will become fresh and this will diminish the stressful environment.
- Talk with the people who are facing the same situation. Share your feelings and experiences with them; this will be beneficial for both.o Have conversations with the folks who have expectations from you. Tell them about your exams honestly and convince them to have trust in you.
Things to do After Result: Once the result is out, your wait will be over. But at this time failure and disappointment are the main issues which cause the stress to the mind. So, at this moment it is very important that one should overcome these situations. There are various things by which one will get relief from these things as discussed below.
- Optimistic thinking should be there. If you didn't get the expected grades or you face the failure, no need to trap yourself in the sorrows, this will not help you in the future. Try to do better in the future, learn from your mistakes and do hard work for the next time so that you will not face the same condition in the future. Failure is a good thing; you can learn the various things from previous mistakes and perform even better than your efficiency. Always seek to the available options rather than expecting good options which are not available.
- Don't compare yourself with the others. Not everybody is the same; everybody has his own efficiency, aims, and goals. So, keep your focus on your goals and don't judge yourself with other people's achievements.
- Do what you want to do and focus on your ultimate aim. Exams are just the stepping stones to your goals. If you get the failure in one, try to crack the other options.
- Once you get your result, don’t regret the results, they cannot be changed. Seek to the available options and perform well in your field. Take some time and decide what you want to do and go for it.
- Get help from the professionals, discuss your results with them and get advice from them. So that you will have some ideas about what you will do in the future and make the better decision.
- If you think you didn't have the marks according to your performance than revaluate your exams or follow the revaluation process in the given time period of the process.
Medical Treatment for Post Exam Stress
Eventually, if you still feel that post exam stress is impacting your daily life activities and your health, and then you should take the medical treatment. Consult with a good psychiatrist and have counselling, so that you can recover from this situation and do better in your coming life.
