Content

• Steps
• Method 1 of 3: Calming the Mind
• Method 2 of 3: Relieve Tension from the Body
• Method 3 of 3: Dealing With Stress

Whether you took the entrance exam or the session exam, it's okay to worry about the results. And although you can no longer change anything, worrying will not help you in any way. Instead, try to relax, indulge yourself, and spend time with good friends. Try not to go over your answers over and over in your head and compare them to others.

Steps

Method 1 of 3: Calming the Mind

1. 1 Spend some quiet time alone. You should not run to chat with friends immediately after an exam or test. Instead, take your time for a walk, preferably outside. Calm down and breathe deeply. Remember, under the circumstances, you did your best.
   • For example, say to yourself, "I prepared (as well as I could in a given time frame and with all the information I have. I have demonstrated the knowledge that I have at the moment. I am proud of my work."
2. 2 Don't compare answers. After completing the test, don't ask your friends what their answers were. They can be either right or wrong, so comparison won't help. In addition, you may start to worry about mismatches, even if your answer is correct. Instead, praise yourself for a job well done and teach yourself the areas in which you think you have problems.
3. 3 Visit a good friend or girlfriend. After the exam, it’s nice to spend time with a friend, preferably someone who didn’t take the same test. A friend will support you and help you reduce your stress levels. You can also do something fun to take your mind off your worries. When you meet, agree that you will discuss the exam for no more than 5 minutes or not talk about it at all. It is very important for you to get rid of stress, and not to get hung up even more.
4. 4 Don't go over your answer over and over in your head. In other words, you don't need to drive yourself into negative thoughts even more and expect the worst. Unfortunately, this behavior can lead to depression or increase anxiety levels. If you can't get the thought of your answer out of your head, try this:
   • Decide on your fears. What scares you? Are you afraid that you didn't pass? Are you worried that your answer will affect your chances of going to university? Write down your worries to isolate your main fear.
   • Consider the worst-case scenario. Can you handle the failure? The answer is usually yes. Realizing that you can survive the worst outcome of events will relieve you of your worries.
   • Realize that there are things that you cannot control. You cannot influence the results. Stop trying.
   • Learn from your mistakes. Perhaps you wrote your essay poorly. What can you improve? If you are studying at a university, there may be a course on helping students learn. Alternatively, you can read in books or on the Internet how to write an essay, or ask the teacher to comment on your work.
   • Control self-awareness. Try to focus on the present. Take a look around while walking instead of bumping into your smartphone. Breathe in the surrounding scents.
   • Try therapy. If you can't get the exam out of your head, see a specialist. It can help you come up with additional strategies to stop thinking about results.
5. 5 Reward yourself for your hard work. After the exam, do something that you enjoy doing. This will help you take your mind off the exam. Go to your favorite cafe or shop, take a walk or buy yourself something tasty. You can also take a bubble bath or read fiction.
6. 6 For parents:
   • Don't discuss the results. Talking about what you expected your child to do will only increase your anxiety and stress. In addition, your child may only feel like you love him when he lives up to your expectations.
   • Don't expect too much. Your child may be doing well, but not everyone is capable of being the best. So you shouldn't expect him to always be among the excellent students. Good grades are enough, because academic performance is only one of many aspects of life.
   • Stop worrying about what others have to say. Your son or daughter's exam results will not affect your status or social standing in any way. Therefore, do not torment yourself with thoughts of what friends or family will say if your child fails the exam.
   • Don't get carried away with comparisons.Do not compare your child with peers, and his current performance with his past results, and do not draw conclusions from this about expected grades.
7. 7 For students:
   • Don't be afraid to talk about your excitement while you wait for the results. Discussing and reflecting on how you answered questions can undermine your self-confidence and cause stress. If this is the case, do not hold your fears to yourself: talk to a friend or family member and talk about your feelings. Feel free to share the reasons for your concerns. If you are embarrassed to reveal your feelings to people you know, there are websites on the Internet where you can speak anonymously and get support.
   • On the eve of the announcement of the results and on the day of the announcement, the stress level reaches its maximum. During this time, try not to drink coffee or energy drinks, so as not to further increase the tension. Also, do not go to social networks if there is an active discussion of the results: reading what your friends write, you can get even more excited. Read your favorite book, watch a movie, go for a walk, exercise or physical activity to stop thinking about the results and relax.
   • If things don't go as planned, DON'T PANIC. A bad grade is not the end of the world. You can go to retake and improve your result. Talk to your parents, teachers, or someone else you trust to find out what to do next. Many successful people failed the first time, but that didn't stop them. They kept trying until they succeeded. So stay motivated and get ready to do your best next time.

Method 2 of 3: Relieve Tension from the Body

1. 1 Exercise. Take a brisk walk or jog. Consider swimming. Exercise is not only good for your health, but it can also help reduce stress levels. By exercising at low to moderate intensity, you can reduce fatigue, improve focus, concentration, and other cognitive functions. This is very helpful after exams when stress is depleting your energy reserves. Just five minutes of aerobic exercise can help you manage stress.
   • When stress affects the brain, which contains many nerve endings, the rest of the body feels the impact. If your body feels better, the mind also gets better. Physical activity releases endorphins, chemicals in the brain that act as natural pain relievers. Exercise will also help you fall asleep.
2. 2 Consider a massage. It is very likely that after the exam, your neck and back will ache from constantly studying. The massage will relax your muscles, calm your mind and also promote the production of endorphins. You can see a specialist or ask a friend to stretch your back. Acupuncture is another way to reduce stress and release endorphins.
3. 3 Eat a healthy and balanced diet. After a stressful exam, you may have a strong urge to celebrate this with pizza or ice cream. Unfortunately, high-fat foods can make you tired and make you less susceptible to stress. In addition, stress increases blood pressure and cholesterol levels. Foods high in fat will make your body feel even worse. To prevent stress, your body needs a balanced and healthy diet. Fruits, vegetables, and foods that are low in fat, high in fiber and carbohydrates are best. These foods will calm you down and provide you with nutrients that boost your immune system. Good choices would be:
   • Foods rich in fiber and carbohydrates. Carbohydrates make your brain release more serotonin, a hormone that calms you down. This can be baked potatoes, thick vegetable soup, or vegetable sauté with rice.Sushi is another healthy and tasty option.
   • Fruits and vegetables. High stress levels can lower the immune system. Have you ever noticed a discomfort as you approach an exam? This could be the result of stress. By increasing your intake of antioxidants found in fruits and vegetables, you can improve your overall immune system. Eat pumpkin, carrots, or citrus fruits.

Method 3 of 3: Dealing With Stress

1. 1 Identify the symptoms of stress. Sometimes, despite your best efforts to relax, you are still worried about the results. If this is the case, talk to an adult you trust or seek professional help. Ask for ways to reduce stress levels and deal with negative thoughts. Here's what applies to stress symptoms:
   • Insomnia
   • Fatigue
   • Forgetfulness
   • Unexplained itching and pain
   • Loss of appetite
   • Loss of interest in any action
   • Increased anxiety and irritability
   • Heart palpitations
   • Migraines and headaches
   • Blurred vision
   • Dizziness
2. 2 Remind yourself of your positive qualities. Our brain is prone to negativity. This means that he is more active when we think about something bad. Depressive thoughts can have a stronger effect on our mood than positive ones. To prevent negative thoughts, make a list of all the things you like about yourself. What are you doing well? What do you like? How good are you? Thinking good about yourself can make you feel better.
3. 3 Get results. When you get results, take a deep breath. If you did as well as you wanted, rejoice. If you feel you could write better, think of many ways to improve it. Remember, test results do not show what kind of person you are or how valuable you are to others. It is simply an assessment of how you learned the subject.
   • Keep calm. Remember that while exam results are important, you have additional options. You can go for a retake. If it was an intermediate test, there will be more tasks with which you can improve your grade. Considering the exam in a broad context can help you relax.
4. 4 Prepare for future exams. If you did well, repeat the same methodology as you prepare for your next exam. If you don't get the points you want, prepare better in the future. First, think about how you prepared for this test and what you could have done differently. Consider the following options:
   • Talk to your teacher. Ask what can be improved next time. Your teacher will be able to point out your strengths and weaknesses.
   • Hire a tutor. If you are retaking or taking a similar exam, consider professional help. By gaining personalized attention, you can increase your self-confidence and learn faster.
   • Exercise with other people. If anyone else will retake this exam, prepare together. Combine your textbooks and learning cards. Check each other. With the support of these people, you will not feel so much anxiety.
   • Ask a friend or parent for help. If you need someone to ask you around, ask a friend, dad or mom for help. They may make flashcards with you or ask you to explain some of the essay questions.