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Dear Friend,
We are about to start our Diploma of Secondary Education (DSE) exams, and I am very stressed and worried. I’m afraid that I will not do well, and I don’t know how to help myself. I know I am struggling. These days, I often feel sick, and my stomach and throat hurt. Sometimes I feel very tired. What should I do? I hope you can help me with this. Thank you!
Signed, Sick To My Stomach
Dear Sick,
I’m sorry to hear you are stressed and anxious about your coming university entrance exams, especially about your performance. I understand this stress is also affecting you physically, causing tiredness, illness and discomfort in your stomach and throat.
Exam-related stress can be challenging, but managing it effectively is crucial for your mental and physical health, and for achieving the best results. Here are six practical strategies that might help you.
Create a study plan
Start by listing out all your subjects and the topics included in your syllabus. Then, break your study material into manageable sections to create a realistic study schedule.
Identify areas you find more challenging and allocate extra time to them. Set daily or weekly goals, such as completing specific chapters.
This approach will help you avoid becoming overwhelmed and stay organised. Remember to celebrate small achievements to boost your confidence and motivation.
Maintain a healthy routine
Ensure you get enough sleep. Rest is crucial for memory, focus and overall health. Eat balanced meals rich in nutrients to sustain your energy levels.
Engage in regular physical activity, such as walking or stretching, to relieve stress and improve concentration. Take short, regular breaks of about 10 minutes every hour during your study sessions. This helps boost your focus, enhance memory retention and reduce the risk of burnout.
In addition, make time for hobbies or activities you enjoy to recharge mentally, and avoid excessive caffeine.
Practise relaxation techniques
Incorporate relaxation practices into your daily routine. These could include deep-breathing exercises, progressive muscle relaxation or mindfulness activities. These techniques can help calm your mind, reduce physical tension and ease stress-related discomfort.
Reach out for support
Talk to friends, family members or teachers about how you’re feeling. Sharing your concerns can give you emotional relief and reassurance. Letting others know about your goals and progress can also result in encouragement and motivation.
If exam stress becomes overwhelming, consider seeking help from a counsellor or other mental health professional. They can give you personalised guidance and coping strategies.
Avoid comparison
Try not to compare yourself with others – everyone learns and progresses at their own pace. Limit negative thoughts and avoid constantly imagining the worst-case scenario. Focus on what you can control – your effort and preparation.
Remember: while exams are important, they do not define your worth or future. Maintaining a balanced perspective can significantly reduce stress.
Seek medical advice if needed
If your physical symptoms persist, worsen or significantly interfere with your daily life, consult a healthcare professional to rule out any underlying medical issues.
We hope these strategies help.
Good luck, Friend of a Friend
This question was answered by clinical psychologists from Shall We Talk, a mental health initiative under the Department of Health launched with the Advisory Committee on Mental Health
