It's normal to experience stress while waiting for exam results, whether you've just taken your final school exam or college entrance selection. However, there is no point in stressing because the results will be the same. After you finish the exam, take time to relax, reward yourself, and have fun with those closest to you, but don't try to find out if your answer is correct or compare your answers with your friends.
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Part 1 of 3: Calming the Mind
Step 1. Take time to be alone
Calm yourself after taking an exam, for example by taking deep breaths or taking a leisurely walk in the open. Do not immediately discuss the answers to exam questions with friends because you have answered the questions well.
For example, say to yourself: “I've learned the best I can by using the time and abilities I have. I have answered according to what I know at the time and I am proud of my work.”
Step 2. Don't compare answers with friends
After finishing the exam, don't ask your friends for answers because their answers are not necessarily correct, so there's no need to compare them. Also, you may be stressed if their answers are different. Instead, congratulate yourself on a good job and learn things you can still improve on.
Step 3. Meet a good friend
Meeting friends after the exam is certainly fun, especially friends who didn't take the exam. By meeting friends, you can find support and relieve stress. Doing fun activities together is one way to free your mind from the test. When meeting friends, agree in advance that you can discuss the exam for at most five minutes so that you can relieve stress, instead of dwelling on the exam.
Step 4. Don't regret your work
Regret means constantly thinking about or obsessing over negative situations that trigger depression and anxiety. If you are not satisfied with your answer, take the following steps:
- Identify the fear you are experiencing. What are you afraid of? Are you afraid of not passing the exam? Are you afraid your test scores will affect your chances of getting into college? Keep a journal to determine why you are feeling afraid.
- Think of the worst-case scenario. Are you able to overcome failure? The answer is almost always “yes”. Realizing that you are prepared for the worst-case scenario keeps you free from the root of the problem.
- Let go of what you can't control. You can't control the outcome, so don't dwell on it.
- Take advantage of mistakes as learning opportunities. If your essay answer is not good, how to improve it? If you want to go to college, look for essay writing instructions by reading books, asking your teacher, or online.
- Practice calming your mind so you can focus on the present. Pay attention to your surroundings as you walk (except looking at your phone) while taking deep breaths and observing the various sensations you experience.
- Take therapy. If you continue to feel sorry for yourself, find a counselor who can teach you different ways to deal with regrets.
Step 5. Reward yourself for studying hard
After the exam, do fun things so that you don't think about the exam anymore. Visit your favorite mall or store. Take a walk or treat yourself. Or, relax while reading a novel.
Part 2 of 3: Relaxing the Body
Step 1. Exercise
You can exercise by walking, jogging, or swimming. In addition to maintaining a healthy body, exercise can also relieve stress. Low to moderate intensity physical exercise can help reduce fatigue, increase alertness and concentration, and improve thinking skills. Exercising after an exam is very useful for recuperating because stress disorders take up a lot of energy. Doing aerobic exercise for five minutes will stimulate hormones in the body that relieve anxiety.
When stress affects a brain full of neural networks, its effects are felt throughout the body. If the condition of the body is more comfortable, the mind will also be calmer. Physical activity is a trigger for endorphins, which are chemicals in the brain that function to relieve pain naturally. Exercise can also improve sleep quality
Step 2. Get massage therapy
After the exam, your back and neck will usually feel sore from studying a lot. Massage therapy can relax muscles, calm the mind, and trigger endorphins. You can come to a massage therapist or ask a friend to massage your back. In addition, acupuncture is also a way to relieve stress and trigger endorphins.
Step 3. Eat a healthy balanced diet
Maybe you prefer to eat pizza or ice cream after taking a stressful exam. However, fatty foods make your body more tired and unable to cope with stress. In addition, stress arising from fatty foods will cause high blood pressure and increase cholesterol in the blood so that the body feels uncomfortable. To prevent stress, the body needs a healthy and balanced diet, for example: low-fat meats, foods rich in fiber, high in carbohydrates, fruits and vegetables. In addition, healthy food makes you feel calmer and nutritional intake helps boost immunity. Choose good foods, for example:
- Foods that are high in fiber and high in carbohydrates, such as baked potatoes, vegetable soups and pasta, or stir-fried vegetables with white rice. Carbohydrates help the brain produce serotonin, a hormone that causes a sense of relaxation. Sushi is also a healthy and enjoyable menu option.
- Fruits and vegetables. Severe stress can lower your immune system. If you've experienced pain ahead of an exam, it may be due to stress. To boost immunity, eat fruits and vegetables that are rich in antioxidants, such as pineapple, mango, carrot, or broccoli.
Part 3 of 3: Coping With Stress
Step 1. Recognize the symptoms of stress
Sometimes waiting for test results can be stressful, even if you try to stay relaxed. If you experience this, share how you feel with a parent or counselor. Ask how to deal with negative feelings and stress through the following symptoms:
- Lack of sleep
- Fatigue
- Forgetful
- Feeling aches and pains for no apparent reason
- Loss of appetite
- Don't like activities
- Easily anxious and upset
- Faster heart rate
- Migraine
- Blurred vision
- Dizzy
Step 2. Remember the positive side you have
Our brain has a negative bias so it becomes more active when thinking about negative things. Depressive thoughts affect mood more than positive thoughts. To prevent negative thoughts, write down all the things you like about yourself. What are the things you do well? What do you prefer? Why do you like people? You will feel more comfortable by thinking about positive things.
Step 3. Accept the test results you have been waiting for
When receiving the test results, take a deep breath. If the result is what you expected, be grateful. If it could still be better, try to improve it. Remember that test scores don't define who you are or your worth because grades are only a measure of the performance you achieve on any given day in your life.
Calm down. While test scores are important, you always have other options. You can still take remedial exams, subsequent tests, or write papers to improve your grades. Responding to test scores with positive thinking keeps you relaxed
Step 4. Get ready to take the exam again
If you score well, use the same way of studying for the upcoming exam. If your grades are not good, study hard. Think about what you have to prepare and what you can improve by doing the following:
- Consult the teacher and ask what you need to improve. He will provide input about your strengths and weaknesses.
- Study with tutor guidance. Get professional help if you are about to take the same exam. Paying special attention to studying will increase your confidence and you can learn faster.
- Form study groups. If there are friends who will take the re-exam, study together. Gather your textbooks and note cards. Ask each other questions. Having support from friends makes your burden feel lighter.
- Ask your parents or friends to help you while you study, for example by asking questions. They can ask questions using note cards or ask you to answer essay questions.
