Only one day remains until the graduation exam. As the numbers on the calendar decrease, the desire to see the fruits of years of hard work further increases tension in both students and parents. At this stage, many applicants may also experience thoughts such as “I seem to have forgotten everything” due to stress.
During this period, not only knowledge but also the proper management of emotional state comes to the forefront. This is because the exam is not just about answering questions correctly, but also a test of combating anxiety and stress.
In this case, the question arises: What are the effective methods for managing anxiety in the exam hall?
AzEdu.az provided a statement to psychologist Gulnar Orujova regarding the topic.
She noted that as the exam approaches, the way to reduce stress is to think positively: "I will succeed, I will be victorious" is more important than anything.
"So, if a child develops the thought “I have forgotten everything”, this is already a normal psychological reaction of the brain to stress. In fact, our applicants often face such a situation: they study a lot, but rest little. In addition, parents put more pressure on them, saying “time is running out, study more”. This, in turn, leads to additional stress.
I believe that as the exam time approaches, first and foremost, one must think positively to reduce stress. Thoughts should be positive: “I will succeed, I will be victorious, I will achieve high results in the exams”. This kind of mindset is very important".
Parents should not compare their child with others; children need the parent's words 'We believe in you' rather than comparison:
"The second important issue is parental support. Sometimes parents compare their children with other people's children: “So-and-so's child scored 700 points” and so on. Such statements create anxiety and tension in children. However, parents should support their child. Parents should say: We love and accept you with both your successes and your failures. We believe in you and are confident that you will achieve good results in this exam.
Parents should not compare their children with others; instead, they should provide moral support. My recommendation is for parents to be there for their children. If they find it difficult to provide this support themselves, they should definitely consult professional psychologists".
Accepting stress as a normal part of life will make you calmer and more resilient during the exam period:
"I will have a few recommendations for applicants. First and foremost, pay attention to a normal sleep regimen. Try to sleep approximately 8 hours a day and go to sleep by 12 AM if possible. When you get enough sleep, your brain thinks more clearly and correctly. Sleep, in fact, is one of the most effective tools against stress.
Another important point is to learn to be resilient to stress. To do this, try to accept the small stresses you encounter in daily life as a normal part of life. This approach will make you calmer and more resilient during the exam period.
Healthy eating is also very important. Try to stay away from fast-food and consume more beneficial, balanced foods. At the same time, using vitamins and minerals according to the p's needs can also be beneficial.
You can also use breathing techniques to reduce stress. For this, inhale for 4 seconds, hold your breath for 4 seconds, and exhale for 4 seconds. Repeating this technique 6–8 times when you feel stressed can help you calm down.
Furthermore, walking outdoors, listening to beautiful music, and thinking positively will also have a positive impact on your psychological state. These habits will help you get through the exam period more comfortably and balanced".
AzEdu.az also spoke with psychologist Nizami Orujov regarding the topic.
Applicants should try to tell themselves more realistic and calming thoughts such as "I have prepared, and what I know is in place":
"As the exam day approaches, the thought “I have forgotten everything” arises in many applicants, and this is actually a very normal psychological reaction. During anxiety, the brain acts as a danger signal, and since attention is more focused on fear, a person feels as if they cannot recall what they know. However, the information remains in the brain's memory; stress merely makes it temporarily difficult to recall. To move away from this thought, applicants should try to tell themselves more realistic and calming thoughts such as “I have prepared, and what I know is in place”".
The best way to combat the fear of forgetting is to focus solely on solving the upcoming question at that moment:
"At the moment of the exam, trembling hands and an increased heart rate are also physical symptoms of anxiety and are not dangerous. In such moments, one of the simplest methods is to focus on breathing. Taking several slow and deep breaths, holding the breath for a few seconds, and then exhaling again reduces p tension. Furthermore, directing attention to the question paper and focusing on solving the questions one by one also diverts the mind from panic. The best way to combat the fear of forgetting is to focus solely on solving the upcoming question at that moment".
The main role of parents is to instill a sense of confidence in their children. Evaluating a child based on their effort, rather than solely on the outcome, is the healthiest approach:
"When trying to support a child, phrases like “you must score high” or “this is your last chance” actually increase tension. The main role of parents is to instill a sense of confidence in their children. Words like “We see your effort” and “We are with you no matter the outcome” create more motivation and psychological comfort in the young person. During this period, creating a calm and understanding environment in the family and evaluating the child based on their effort, rather than solely on the outcome, is the healthiest approach".
