Content

• Steps
• Advice
• Warning

Waiting for test results is a nightmare, especially if you are unsure whether or not you did well. If you are feeling stressed out after taking the exam, don't worry! There are many steps you can take to stay calm, reduce stress, and get back into your life.

Steps

Part 1 of 2: Soothing and relieving stress

1. 

   Deep breath. Stress and anxiety trigger your body's "fight or surrender" response, filling your body with adrenaline that makes you gasp and gasp. You can cope with the stress response by taking deep breaths.
   • Place one hand on chest and the other on stomach, below ribs. When you inhale, you will feel the expansion of the abdomen along with the chest.
   • Slowly inhale from your nose. Try to inhale for 4 counts.
   • Hold your breath for 1-2 seconds. Slowly exhale from the mouth.
   • Repeat this process 6-10 times per minute for 10 minutes.

2. 

   
   
   Try a dynamic relaxation therapy, muscle tension - relaxation. Dynamic Relaxation, Tension - Relaxation, or PMR, can be quite helpful in removing muscle tension and tension. When you are stressed, your body becomes tense and you probably won't know it when you're worried. PMR teaches you how to consciously stretch and then release each muscle group from head to toe. Once you've mastered this technique, it can be helpful in forcing your body to relax a bit.
   • If you can, find a quiet area that is free of distractions. Remove any tight clothing and take a deep breath.
   • Start with the muscles on the face, in the forehead. Raise your eyebrows as high as possible, and hold the position for 5 seconds. Relax. Frown as much as possible for 5 seconds, then relax. Feel the sensation of relaxation for 15 seconds.
   • Next up is the lips. Press your lips as tight as you can for 5 seconds, then relax. Smile as wide as possible for 5 seconds, and relax. Again, feel the sensation of relaxation for 15 seconds. Try to enjoy the true feeling of "muscle tension" and "relaxation".
   • Continue to stretch for 5 seconds, relax, and relax for 15 seconds in other muscle groups: neck, shoulders, arms, chest, abdomen, buttocks, thighs, thighs, and feet.
   • If you don't have time to do full-body PMR therapy, you should focus on facial muscles, as they are often more stressful.

3. 

   
   
   Do not review the test in detail right away. Some people feel more comfortable talking to their friends about their test, while others find it better not to talk about it. However, reviewing the test in detail, no matter how much you want it, will only make you more anxious about an answer that you cannot change and will unnecessarily strain you.
   • Fixing the exam right after the exam is a pretty bad idea because your brain won't function well under stressful situations. You will not be able to think clearly or rationally about your test right after the test as if you were calm. You will feel as if you did worse than the test.

4. 

   
   
   Do exercise. Immediately after your test, you won't want to go to the gym or go for a run, but moderate exercise is a great way to reduce stress! Exercise releases endorphins, which are natural pain relievers that can improve mood. If you are stressed out after the test, try doing some aerobic activity like jogging, swimming, biking or even brisk walking.
   • Regular aerobic exercise has been shown to reduce feelings of overall stress and muscle tension, as well as improve your sleep and mood. Even if you are not into sports, trying to exercise every day will help you feel better.

5. 

   Relax through an activity that you enjoy. Regardless of the outcome, you should celebrate the fact that you worked quite hard for the exam. Reward yourself by doing something you enjoy. If you can do them with friends, the better.
   • Studies have shown that spending time with friends and loved ones is a great way to get rid of stress and promote feelings of calm and well-being. One study has even shown that spending time with someone you consider your "best friend" reduces the amount of cortisol, the stress hormone, in your body. Plan to hang out with friends or meet family after the test.

6. 

   Do anything that brings you a smile. Laughter is the best medicine. It releases endorphins that make you feel happier, and can even enhance your body's ability to tolerate physical pain.
   • Going to see a comedy. You can watch your favorite comedy show. Search for funny pictures of cats online. The factor that makes you laugh will help you reduce the stress after taking the test.
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Part 2 of 2: Positive thinking

1. 

   Avoid nagging. "Chewing" is when you find yourself constantly thinking in the way of "chewing over and over" a problem, usually without adding any information to the thought.Chatting on exams is a common practice, but keep in mind that worrying about them after it's all over won't do you any good other than stressing you out. Here are a few ways to get rid of this:
   • Problem solving. Fidgeting about whether you do well on the test or not will not change your assignment. However, it can help you try harder in the future. If you are concerned about your test, you should identify a few specific factors that you can do for the test in the future. This can help you focus on positive actions in the future.
   • Identify your worries really your. Usually, post-exam stress is actually stress on something else, like failing a test or fearing you will look like a fool. Identifying your real fear will help you cope - and realize that you can cope with it.
   • Set up a specific "anxiety schedule". You can spend 20-30 minutes worrying about your test. Giving yourself specific time to acknowledge your negative thoughts, rather than trying to ignore them, can be helpful. You can set a timer and immerse yourself in your worries. When the time is up, you should turn to something more positive and effective.

2. 

   You should make sure you know the date of the result announcement. Usually, you will have to see the test results at your university or school but some universities offer online testing of results.
   • If you do not show up on the day of the result return, be sure to arrange that the test results will be sent to your home or to the address where you live.
   • Don't "frantically" check the results if the information is updated online. Reloading content every 5 minutes will not make results appear faster, it will only increase your stress and anxiety levels.

3. 

   Spend time with positive people. Many studies have shown that people easily "spread" emotions similar to spreading colds. cold. If you hang out with someone who is just as stressed about exam results as you do, you won't be able to alleviate your anxiety.
   • Meet someone who is able to cope well with stress. Don't talk about your exams or your concerns while you are together. Instead, focus on positive and happy thoughts.

4. 

   Remind yourself of your strengths. The human brain is biased towards negativity, which means that we often focus a lot on the negative and ignore the positives. Identifying and reminding yourself of your strengths will help you combat this bias to ensure that you are giving yourself a fair chance.
   • Make a list of activities that you do quite well and that you have been positive about. For example, if you have studied and studied carefully, you should see it as your strength.

5. 

   Remember that you cannot control the consequences of your actions. You studied hard and completed the exam. The rest is not up to you. Eliminating the need to control your consequences - since you won't be able to control everything - can be quite helpful in reducing stress.

6. 

   Outlined 3 plans: Plan A, Plan B, and Plan C. Establishing a master plan and some backup plans will help you feel more ready, regardless of the outcome. Set aside Plan A in case you did well on the test or better than necessary. Plan B is for when your exam is not as good as it should be but not so bad. Plan C is for the worst case scenario.
   • For example, if you recently completed your high school exam and you want to take the exam for college, your Plan A is to continue taking your college entrance exams. Plan B is to take a university exam, but taking other diplomas and certificates doesn't require much. Plan C would be to find part-time work to do while studying for the test again.
   • If this is more of a regular end-of-term exam than a university exam, your Plan A will be to continue studying the knowledge needed for the next exam. Plan B will be to find out if you can retake the test or improve your score with a few plus points. Plan C is to repeat the course with tutoring or attend tutoring.
   • You should also present your plan to your parents and friends to get a more objective view of things - sometimes, when you're nervous or confused, you can make silly and unproductive choices. physical!
   • A worst-case consideration can help relieve stress if you do this appropriately. Think about the worst that could happen. Can you really cope with it? The answer will most likely be "yes".

7. 

   Plan to celebrate when you receive the results. Planning to do something interesting during the result day will help you eagerly look forward to it instead of fear.

8. 

   Get ready for the next course. After you've enjoyed the time of relaxation and celebration, you should start organizing and organizing any notes, books or paperwork you will need for the next course. This action not only helps you stop thinking about your exam results, but it also ensures that you won't panic at the last moment before the new course begins.
   • However, you should make sure that you have some time to rest before returning to work. You need to give your brain time to refresh itself, or else you'll face fatigue.

9. 

   View test results as you like. Many people like to see the results in front of their friends, others prefer to have their parents present, while some prefer to find a quiet place to see the results, where they can face it alone. . Don't allow others to force you to see your test results at times you don't want to.
   • You need to face the results, even if you think they won't go well. It's a common human practice to avoid unpleasant experiences, but you need to know how you did on the test. Don't allow yourself to procrastinate out of fear.
   • If you can't see the results for yourself, ask someone else to do it for you and share it with you. Sometimes, sharing experiences with friends can be quite helpful.
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Advice

• Do not rummage through notes to find answers for the test. You will not be able to change your assignment.
• If you find yourself "digging" for a small part of the test, stop and look at things more objectively. Small mistakes can only make the difference between passing and failing the exam in quite a few rare cases.
• Be aware that anyone feels stressed about test results.
• You should remember that your life and health are more important than a test where you can forget about the results in the future.

Warning

• A little stress is a normal part of life. However, if you think the stress is getting out of your control, you should talk to someone IMMEDIATELY! If you believe stress is the cause of your serious health problems, such as having significant difficulty with sleep or chronic anxiety, you should see your doctor or counselor. If you have thoughts of hurting yourself, get help by calling emergency services like 112 or 1900599830 Youth Confidence Hotline of the Vietnam Psychological Crisis Center.