Stress prevention

The approach of assessment periods generally raises questions and discomfort, and very few people escape pre- and/or post-examination stress! And yet it can stimulate our intellectual functions, provided it remains within reasonable and therefore manageable proportions. But how can we avoid exceeding this threshold, and avoid being overwhelmed by excessive, often paralyzing stress? " Prevention is better than cure", as the saying goes... and what if it were true? Let's take a closer look.

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First asset: being prepared

If you're easily stressed, the mere fact of waiting until the last minute to look at your lessons and realizing that you're not sufficiently ready will raise the tension! The time you have at your disposal immediately seems too short, you feel stuck and overloaded, and when you're nervous, your reasoning and memorization are no longer as effective. The slightest difficulty then seems insurmountable, you panic and hello stress! !

Good work planning during the academic year, as well as during the block and term, is therefore an excellent antidote to these inconveniences. In the same way, regular attendance at lectures and active participation (taking notes, taking part in discussions, (re)doing exercises, etc.) enables you to identify the notions that the teacher considers essential, to note the examples he or she gives orally (examples which are not necessarily to be found in the syllabus) and to grasp the links he or she makes between the various parts of the subject. This initial work helps the student to synthesize the material and memorize it more easily. This gradual work throughout the year means that you'll arrive at the sessions less tense, since you've already "got to grips" with the material and worked out any potential difficulties.

Combining work and rest

To stay in top form, our minds (and bodies!) need to take a break and regain their strength. Moments of relaxation are therefore another stress-prevention agent. During blocks and sessions, alternating periods of intense work and breaks is even more essential: far from wasting time, breaks are real "sources of rejuvenation" for those who know how to take full advantage of them. Breaks should be seen as a form of medication, not to be abused (don't reverse the work/rest ratio!), but necessary for your body to function properly.

Taking real breaks

If taking a break means stopping work and still reciting the material in your head, or replaying the supposed exam scenario for the xth time, there's not much point! If you want to get away from the hassle of exams for a while, you need to give your breaks a pleasant content. A word to the wise: treat yourself! A relaxing bath, a massage, a short walk, your favorite music (limit sad songs that could dampen your spirits)... to each his own !

Echecs

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Think also of embroidery, puzzles or other activities that require concentration, demand full attention and can be quite easily interrupted. These pleasures should be enjoyed without moderation; they stimulate our production of endorphins and contribute to our essential well-being.

Endorphins are peptides (short chains of amino acids) released by the brain (hypothalamus and pituitary gland), with a structure similar to opiates. They have anxiolytic, analgesic and anti-fatigue effects.

Physical activity (jogging, cycling, swimming, indoor sports...) increases their production... you know what you have to do during blocks and sessions if you want to gain muscles to show off during the vacations, but also the punch to get back to studying with your motivation boosted !

Give way to your emotions

Endorphin production is also increased by... laughter! Five minutes of laughter and your endorphins are stimulated for the next hour! Laughter also helps you to decompress, to de-dramatize and often to change your perception of situations. Yes, but does exam time offer opportunities for laughter? Of course, but you don't see them as much, because you're more focused on the demanding aspects of your session...

So create opportunities: read something entertaining, watch an amusing film, meet cheerful people... Think of laughter as an indispensable medicine whose dosage has no limits and whose side effects are risk-free. Tears have their uses too! Even if they don't change the situation, they generally allow you to unload an "overflow" of positive or negative emotions, and release accumulated tension (we speak of "catharsis", which literally means "purification" - that says it all!).

So there's no shame in letting your tears out from time to time! Generally speaking, these outpourings will enable you to regain control of yourself and refocus on the tasks at hand. However, if this isn't the case and you're turning into a perpetual fountain, it's time to admit that tears are no longer enough to relieve you, and that it would probably be wise to talk to someone specially trained to help you overcome this kind of difficulty.

Eating well

Meals, which are all too often neglected during exam sessions, are also an important break. Some people have their mom's home-cooked meals at their disposal, but if that's not the case, preparing them on your own or with friends is an opportunity to talk about something other than exams, and to please your palate as much as your morale. No time to waste? Come on, there are easy recipes, fun, healthy and tasty that will take you a minimum of time for a maximum of pleasure. Don't eat on the run: turn your back on your lessons, open the window, get out a colourful placemat and a pretty mug, and think of your meal as a breath of fresh air, savouring every mouthful.

Useful techniques

If you think about it, you'll probably find other ways of preventing stress yourself, but it's impossible not to mention yoga, relaxation, sophrology and so on. It's up to you to find the technique that suits you best, but remember that to be effective at the most sensitive moments (in other words, when stress is at its peak), these techniques must already be well mastered, and therefore be the subject of some form of apprenticeship. In other words, you need to start learning these techniques at the beginning of the academic year, so that you'll be able to use them... at the June session... a medium-term investment that can pay off handsomely !

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updated on 4/26/24