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Taking a major exam, whether it’s the bar exam, a final exam, or any other high-stakes test, is often an intense experience. The stress leading up to the exam day, coupled with the mental exertion of the exam itself, can leave you feeling drained. But what happens after the exam is over? The waiting game begins, and with it, a new kind of stress: waiting for the results.
In this period of uncertainty, it’s crucial to take care of your mental and physical health. Studies show that stress can significantly impact your well-being, so learning how to relax and manage anxiety during this time is just as important as preparing for the exam itself.
Here are some research-backed strategies to help you relax after a big exam and find peace while waiting for the results.
1. Engage in Physical Activity
Physical exercise is a proven stress reliever. A study published in the Journal of Sport and Exercise Psychology found that exercise can help reduce feelings of anxiety, even after intense mental exertion like studying for and taking an exam. The act of moving your body releases endorphins, the brain's "feel-good" hormones, which can improve mood and reduce stress.
It doesn't have to be an intense workout. Taking a walk, doing yoga, or even stretching can have positive effects on your mental state. The key is to engage in something that gets you moving and out of your head for a while.
2. Practice Mindfulness and Meditation
Meditation and mindfulness practices are highly effective in reducing stress and anxiety. Research has shown that mindfulness meditation can lower cortisol levels (the stress hormone) and increase feelings of relaxation and emotional well-being. In a study published in Psychological Science, participants who practiced mindfulness meditation reported less stress and a greater sense of calm.
You don’t need to meditate for hours to feel the benefits. Even a few minutes of deep breathing or guided meditation can help center your thoughts and promote a sense of peace. Apps like Headspace and Calm can help guide you through these practices.
3. Sleep Well
After an exhausting exam period, getting enough sleep is crucial for recovery. According to a study published in Sleep Health, adequate sleep helps to restore cognitive function and regulate emotions, which is particularly important when dealing with the stress of awaiting exam results. Lack of sleep, on the other hand, can increase anxiety and reduce your ability to think clearly.
Try to establish a calming bedtime routine, such as turning off screens at least an hour before bed and avoiding caffeine in the evening. Aim for at least 7-9 hours of sleep each night to ensure you feel rested and rejuvenated.
4. Indulge in a Hobby or Activity You Enjoy
After the intense focus required for exam prep, it’s time to reconnect with activities that bring you joy and relaxation. Engaging in hobbies like reading, painting, cooking, or even watching your favorite TV show can help you decompress. A study published in Frontiers in Psychology found that engaging in enjoyable activities can lower levels of perceived stress and improve overall mental health.
Doing something creative or absorbing can take your mind off the exam and help you reset. Not only will it help distract you, but it can also provide a sense of accomplishment and fulfillment in a different area of your life.
5. Connect with Others
Social support plays a vital role in managing stress. Talking to friends, family, or fellow exam takers can help you process your feelings and ease your anxiety. A study in Social Science & Medicine found that social support can buffer the effects of stress and enhance emotional resilience.
Even if you’re feeling unsure or anxious about the exam results, sharing your thoughts and concerns with others can provide comfort and perspective. Sometimes, just knowing you’re not alone in your experience can be incredibly soothing.
6. Focus on Positive Thinking
During the waiting period, it’s easy to ruminate on what you might have done wrong during the exam. However, this kind of negative thinking can exacerbate anxiety. Instead, try to reframe your thoughts with a more positive and balanced perspective. A study published in Clinical Psychological Science suggests that focusing on positive thinking and self-compassion can help manage stress and reduce feelings of anxiety.
If you catch yourself spiraling into negative thoughts, try to gently redirect your thinking to what went well during the exam. Remind yourself that you prepared to the best of your ability and that you gave it your all. Whether the outcome is what you expect or not, you’ve already accomplished something significant by simply completing the exam.
7. Stay Occupied, But Don’t Overwhelm Yourself
It can be tempting to distract yourself completely in an attempt to avoid thinking about the exam results. While staying busy can help, it’s important not to overburden yourself with tasks that may end up adding stress. A study published in Psychological Bulletin highlights the importance of balance—taking on too many responsibilities can overwhelm you, while keeping yourself too idle can increase anxiety.
Try to strike a balance between productive tasks and relaxing activities. Whether it's organizing your space, learning something new, or simply enjoying some downtime, keeping a healthy routine will help you maintain a sense of control.
While the wait for exam results can be nerve-wracking, it’s important to prioritize your well-being during this time. By incorporating stress-reducing activities like exercise, meditation, hobbies, socializing, and positive thinking into your daily routine, you can foster relaxation and make the waiting period more manageable.
Remember, the exam is just one chapter in your story, and regardless of the outcome, you’ve shown incredible dedication and resilience. By focusing on your mental health and finding peace in the present moment, you’ll be better prepared to face whatever comes next.
So, take a deep breath, relax, and trust in your ability to handle whatever comes your way. You've earned it.
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