We are approaching an examination period, and with it comes anxiety as you wonder whether you have prepared enough, what will be covered in the examination and whether you will pass. This year preparing for the examinations is even more challenging due to the global Covid-19 pandemic. Unisa will continue with the May/June 2020 examination period, but no venue-based examinations will be written during this time.

At Student Health and Wellness we are aware of the stress and anxiety that come with preparing for and writing examinations, especially in a different format and environment. We have therefore prepared some tips and strategies to help you cope better during this period. For this semester, we will focus on how you can manage yourself and your environment to cope better during examinations. To do this, you need to be aware of what causes stress and anxiety during examinations.

What do we mean by stress and anxiety?

Stress is one of the body's natural responses to something that is threatening or frightening. It is something that we all experience from time to time. Many aspects of university life can cause stress, including adjusting to a new living environment, fulfilling academic requirements, developing friendships, and preparing for and sitting for examinations.

Stress is not necessarily harmful: mild forms of stress can motivate you. Slightly increased stress levels can make you more alert and motivated to do your work. However, if your stress level is too high, it can cause difficulties such as impairing your ability to prepare for and perform well in examinations.

Symptoms of examination stress

Examination stress can manifest in different ways, depending on the individual and the type of examination. The most common symptoms include

• feeling despair, anxiety or worry
• feeling that you will never be able to get through enough work or preparation before the examination
• inability to concentrate or to think clearly
• inability to sleep because your mind is racing
• inability to relax because you feel guilty that you are not working
• migraines or headaches
• prolonged tiredness

• increased heart rate or panic, perhaps even a panic attack

Examination anxiety is a combination of physiological over-arousal, tension and somatic symptoms and worry, dread, fear of failure and catastrophising that occur before or during test situations.

Everyone feels anxious now and then. It is a normal emotion. Many people feel nervous when faced with a problem at work or before taking a test or making an important decision.

Anxiety disorders are different, though. They can cause such distress that it interferes with your ability to lead a normal life.

Types of anxiety disorders

• Panic disorders involve sweating and chest pains.
• Social anxiety involves fear of being judged by people or surroundings. It is like living the life of others because you are always looking for their approval.
• Specific phobias involve intense fear of situations and specific objects like heights.

Symptoms of anxiety

• Sleepless nights
• Sweating and panicking
• Nausea
• Dizziness
• Heart palpitations
• Dry mouth
• Inability to be calm and still

Anxiety is not a sign of weakness or poor upbringing. It is a combination of factors. There is no cure for it, but it can be controlled by staying away from triggers such as caffeine which may be the cause of sleepless nights and heart palpitations.

10 tips that can contribute to overcoming stress and anxiety during the examination period

1. Make time for sleep

It is most important to remember to plan time for sleep and practising sleep hygiene. When you have to get up at a certain time, count back the number of hours that you want to sleep and then add half an hour. This time becomes your scheduled time to switch off the lights. The extra half an hour is important – we often forget about the time it takes to brush our teeth, set the alarm clock and so on.

2. Watch what you eat, and when

Eating late meals because you have been studying all day will alter your internal clock and impair your sleep. Although you should try not to go to bed hungry, try to have a big dinner before 7 pm and then a smaller snack in the evening if you are still hungry. Certain foods are thought to help sleep: turkey, milk, bananas and walnuts all contain tryptophan which the body uses to make melatonin (which strengthens the immune system).

3. Limit caffeinated drinks

Although the impact of caffeine varies from person to person, avoid all sources of caffeine from 3 pm. Remember that caffeine is not just in coffee; it is also in foodstuff such as tea, chocolate and fizzy drinks.

4. Create a dedicated space to study

With the continued lockdown and social distancing in South Africa and some parts of the world, it means that most of you will be preparing for exams from home. It is easier to recall information if you’re in the same place where you first learned it. As such, having a dedicated space for studying and taking online exams can assist in making you more effective.

5. Make your bedroom a place of rest

Checking emails or doing last-minute revision in bed may stop your brain from associating the bedroom as a place of quiet rest and instead as a place of cognitive arousal. This can make it hard to initiate sleep, so remove all distracting items from your bedroom. Although this may be a challenge if your bedroom is the most conducive and private space to study and complete exams. Strategies such as doing your academics during the day and following a routine such as opening curtains/blinds to let more light in, doing your bed, opening windows and bringing in a chair instead of studying on the bed can assist in differentiating between rest and study.

6. Do not use your smartphone in bed

Electronic devices produce noise and light – both will stop you from sleeping. LCD screens on phones and tablets produce light that is blue enriched. This light influences the body’s internal clock (circadian rhythm) and delays the release of the “sleep hormone” melatonin. Without melatonin, your sleep will be light and non-refreshing. Light can also make you feel more alert, again training the brain to perceive the bed as a place of cognitive arousal. As such, it is advisable to avoid using devices during bedtime.

7. Exercise during the exam period

Doing exercise is a great way to relax during the examination period, as it causes the release of endorphins which improve your mood. The World Health Organization recommends 30 minutes of moderate-intensity exercise five times per week to accumulate 150 minutes per week of physical activity recommended for adults. However, the endorphins released from exercise can also impair sleep. Therefore, try to avoid exercising within two hours of bedtime. Instead, use those few hours to create a relaxing bedtime routine – perhaps by having a bath with lavender oil or sitting and reading a book.

8. Clear your head before bedtime

There is some truth in the old saying that taking a problem to bed means you wake up with the solution – but do not let the problem keep you awake.

Sitting and ruminating over what happened during the day will keep the brain active, so try keeping a notebook by your bed to write down thoughts before you sleep instead. Meditation and breathing exercises can also help.

If you cannot drop off, do not stay in bed trying to force yourself to sleep. Instead, follow the 15-minute rule: if you cannot sleep after what feels like 15 minutes, get up, leave the bedroom, and read or relax somewhere else. Only return to the bedroom when you feel sleepy again.

9. Limit time on news and social media

It is tempting to follow news and updates the Covid-19 outbreak. However, this may also trigger stress and anxiety. It is important to find a balance. Limit news and social media if it bothers you. But, still check reputable sources of information to stay up to date.

10. Remember: one night of poor sleep won’t hurt

Your day may be more difficult and you might need more coffee to function, but you will make it through the day after one night of poor sleep. Sleep is an autonomic function – you cannot force yourself to sleep, so worrying about not sleeping or the effect of not sleeping on the following day will impair your sleep.

Try not to nap during the day but if you need to, limit naps to less than 30 minutes and do not take them after 3 pm. Remember that after a night of poor sleep, you are more likely to sleep the following night.

All the best as you continue to prepare for your examinations!

Sources consulted in writing this article

Anxiety and Panic Disorders Guide. 2017. http://www.webmd.com/anxiety-panic/guide/mental-health-anxiety-disorders

Malloy, J. 2016. The influence of test anxiety on memory. Theses and Dissertations. 636. Rowan University. http://rdw.rowan.edu/etd/636

South African Depression and Anxiety Group. 2016. Coping with exam stress. http://www.sadag.org/images/pdf/the_teacher.pdf

Strydom, MAA, Pretorius, PJ & Joubert, G. 2012. Depression and anxiety among Grade 11 and 12 learners attending schools in central Bloemfontein. South African Journal of Psychiatry 18(3):84–88.

Wagner, K. 2016. Learning to cope with exam stress. http://www.edgexec.co.za/cope-with-exam-stress/

World Health Organisation (WHO). Global Strategy on Diet, Physical Activity and Health: Physical Activity and Adults. https://www.who.int/dietphysicalactivity/factsheet_adults/en/

Xia, L. (2020). 8 Tips for Effective Online Learning. https://blog.coursera.org/8-tips-for-effective-online-learning/

* Submitted by the Student Development Directorate