About this pack
A 5 minute session that will reduce stress before exams, increasing recall and memory
With exam preparations in full swing, the pressure is ever building. With endless hours fixed upon books, piled up syllabus, competitive peers and anxious parents, panic and stress seem inevitable. While the physical and psychological manifestation of pre-exam stress went unnoticed, it is increasingly coming into the limelight now. Pre-exam stress is caused not just by the exam itself but due by the urge to succeed. With neck to neck competition, the future of a student’s life is hung up on results and cut off marks. This puts them on a battlefield with their competitors and peers. Students and parents often lose sleep on the constant worry about the marks and results, which attracts negative energy. The race to achieve the desired rank leads to a competitive environment between peers which also affects the social relationships as well as examination performance. Stress is the wear and tear that we experience as we make efforts to adjust to an ever-changing environment. The pre-exam stress that builds up can have a positive as well as a negative influence. As a positive effect, it can propel the students into action, enabling them to push beyond limits, leading to great results. On the other hand, the same pre-exam stress, if remains unmanaged, can arouse feelings that cause health issues such as insomnia, headache, high BP, and mental disturbance.
With the increased occurrence of pre-exam stress issues in today’s competitive times, it has become crucial to evaluate the causes of exam stress. Managing the examination stress will not only help in the reduction of the exam stress symptoms but also help in harnessing the positive benefits of the examination stress. There is mounting evidence that meditation has an impactful effect on many aspects of our life. Pre-exam stress meditation has positive outcomes on wellbeing by reducing anxiety and stress as well as improving performance. Scientists have deduced that long-term meditation practice alters the brain's function and structure to improve the quality of both feelings and thought. Meditation before the exam can help students develop a more considerate thought process and help achieve the goal of calming the mind and increasing confidence in the exam. It is helpful to find powerful meditation for the exam that guides students to concentrate on their sense and breathing, which inspires a clear headspace and regulated emotions. Starting a meditation may seem challenging at first, but with proper guidance and practice, the students will find it become much easier.
Exams bring a lot of pressure on the students. With exams come the expectations to succeed and secure the desired results. All this pressure lead to anxiety and stress in students. Some of the reasons for Pre-exam stress are: Students may be worried about failure. Exam stress may be a result of under preparation. Unrealistic goals and tremendous pressure to perform well often result in examination stress in students. Lack of sufficient study time or plenty of syllabi also result in creating pressure on students. The expectations of the parents may put the students under stress. Students may find it hard to understand what they are studying. Peer pressure and competition are common cause of pre-exam stress in students.
Pre-exam stress symptoms include: The feeling of confusion and despair Staying aloof and isolated Feeling low and moody. Troubled decision making Feeling overwhelmed Lack of motivation Insomnia or trouble getting out of bed. Headaches and tensed muscles Upset stomach or feeling of sickness Nail biting, teeth grinding and fidgeting. Increased heart rate or panic attacks
When the exam stress kicks in, it becomes difficult to sit down and focus. The stakes are high, and the emotional turmoil doesn’t help at all. The fear to fail, anxiety, busy schedules or procrastination that come with the exam stress gets in the way of dedicated preparation. Whether you are a student looking towards a competitive exam or are looking towards the semester finals, exam stress can strike anyone. If you are one of the test-takers, who seems to get nervous about exams and are looking to find effective ways to calm your senses or ways to manage the exam pressure, you should perform stress relief meditation.
There are several benefits of meditation to reduce the examination stress on students. Some of those are: Increase in Focus: A calm mind can be achieved through the regular practice of meditation, resulting in a reduction of tension for exam, anxiety, and other symptoms. Brain integrity and efficiency: It is evident that students who take up meditation are found to have a sharp brain. Scientific research has concluded that meditation brings changes in fibres in the brain area related to regulating behaviour and emotions. These changes lead to improved cognitive and intellectual performance. Increase in IQ level: Regular meditation practises a positive impact on raising the IQ level of students. Meditation helps increase intelligence and creativity in students and also help in reducing anxiety. Improvement in grasping skill, creative thinking, and other behaviour are some assured benefits of meditation practice. Reduction in depression and anxiety: Depression is another risk factor associated with examination stress in students. Both anxiety and depression caused disrupted learning when exam dates are approaching. Regular meditation can reduce the symptoms of depression. Increased attention span: Mindfulness and meditation have shown to increase students' attention span, and students who practice meditation report great results. Clears brain fog: Another important benefit of meditation is that it brings clarity to mind. A clear mind helps in recalling the answers and reproducing them in a structured format. Improved Sleep: A relaxed mind is crucial in proper learning, and a sound sleep helps refresh the mind making it ready to process the information without feeling tired. Meditation can help improve the quality of sleep, which in turn, calms and refreshes the mind. Happy and Cheerful personality: Research on meditation has shown that students who meditate have higher self-esteem and emotional competence. They seem to be more confident, cheerful, and lively. This helps them develop the ability to handle and perform well under exam pressure.
Mediating before the exam will help improve reading comprehension, concentration, memory, exam stress and anxiety. The mind is less likely to wander post mediation and more likely to stay attentive for longer durations. Below are some meditation techniques that will provide assured benefits in terms of mental and physical well being when it comes to dealing with examination stress. Concentration Meditation Total time: depends on the student, can vary from 5 minutes to 30 minutes. Aims: To improve stress, concentration and meditation focus. It involves focusing on a single point. The focus point could be anything from the regulation of your breath, the sound of the rain or a candle flame. It may seem difficult to concentrate on a single thing in the beginning when several thoughts run across your mind. With regular practice, you will be able to let the random thoughts go, along with the stress and anxiety. Walking meditation Total time: 30 mins Aim: Boost creativity and productivity, Refreshment of the mind If sitting idle is not your cup of tea, walking meditation is here for your rescue. This mediation gives you a break when you feel overwhelmed and allow you to come back to your table feeling refreshed and energized. To perform the meditation, find a peaceful location to take a walk. As you start walking, become aware of the surrounding, focus on how the ground under your feet feels and concentrate on regulating your breathing. Become aware of the environment and sound in nature that goes unnoticed. The goal is to feel at peace with nature. Mantra Meditation Total Time: Depends on the length of the mantra Aim: Improve critical thinking ability, problem-solving ability and reducing anxiety Search for a positive mantra that soothes and calms the mind. When starting the meditation, please take a deep breath and while you release the breath, either say the mantra aloud or think about it. Repeat the mantra throughout the breathing process. The meditation will let you focus and feel empowered throughout the exercise. Remember to let the people around you know not to disturb you while you are meditating. Guided Meditation Total Time: 15-30 minutes Aim: Reducing stress, managing anger and calming the mind A great meditation for kids and beginners. Search the internet for a short 15-30 minutes meditation. Sit back and let someone else guide you throughout the process. The guided meditations are great, to begin with, making it easier to keep the mind blissful and free from distractions. Kindness Meditation Total Time: 30 minutes Aim: Upliftment of mood and increase feelings of self-acceptance and purpose Sit comfortably or lie down without falling asleep. Concentrate your mind on breathing in and out Once you regulate the breathing, generate the feeling of compassion and kindness towards yourself and others. You may think of something that you love about yourself or about someone you are grateful to have in your life. The more you practice this meditation, the more you are filled with joy and happiness.
Exam stress gives rise to several issues and can interfere with performance. There are several health benefits attached to eliminating the exam stress, such as: Improved attention span: exam stress leads to a decrease in attention, and the mind tends to wander. The attention span increases significantly when you don’t have examination stress. Improved self-esteem: having tension for exam often result in low self-esteem. When we don’t have any exam pressure, our self-confidence increases. Well being and happiness: Without any exam stress, the negative emotion will be reduced, which results in well being and happiness. Better resilience: When we don’t take unnecessary tension for exam, our ability to cope with the causes of exam stress increases and we gain better resilience. Improved social skills: exam stress often puts us in isolation which hinders our social skills. One can see improvement in social skills once they overcome; they learn how to decrease exam stress. Greater empathy and compassion: exam stress, when taken negatively, may affect our kindness and compassion. Our behaviour and mood significantly rise when we work to follow some tips to reduce stress. Improved working memory: exam stress relief will result in an increased retention capacity and benefit us with improved working memory. Improved sleep quality: When we take tension for an exam, the sleep patterns surely get disrupted, which further complicated the situation. Developing a habit of meditation sleep significantly improves sleep quality and pattern. Improved performance: When the causes of exam stress are eliminated, it significantly impacts students' performance.
Reduced Focus and difficulty in concentrating. Decreased self-confidence and self-esteem. Anxiety and nervousness during the exam Creative block and Brain Fog Poor memory and retention capacity Lower performance Mood swings and poor behaviour Fear of public speaking Freezing or going blank during exams Physical symptoms such as palpitations, sweating, headache, shortness of breath, abdominal pain, chest pain, etc.
Exam pressure can bring a lot of stress on students, which tends to hinder the performance of the students. Even well-prepared students fail to give stress-free exams leading to poor performance. Exam stress tips come in handy when students are stressing over their upcoming exams. Following such an exam, stress management tips prove useful and increase their chances of coping well with the exam stress. Here are some Dos & Don’t tips to reduce stress during exams: Stick to a regular timetable by taking the meals and sleeping at around the same time every day. Give your brain a good night sleep to recharge and remember what you have grasped throughout the day. Set mini-goals and reward yourself after achieving those. Avoid junk food and reduce sugar intake. Allow yourself to rest and refresh by trying out activities like meditation, deep breathing or listening to music. Stay hydrated and cut back on soda and energy drinks. Exercise and try some outdoor sports. Do not try to learn completely new concepts at the last moment. Do not expect to perform perfectly, and just focus on doing your best to your ability. Do not be distracted and avoid using social media. Do not try to multitask.
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