Holistic exam preparation: Mindfulness and relaxation techniques

Studying is not the same thing as learning, studying is as simple as regurgitating some facts, whereas mindful learning is engaging in activities with full awareness.

Written by Guest

December 30, 2023 16:30 IST

Another beneficial practice that can easily be incorporated into the regime is actively noticing positive events that occur.

By Rosalyn Jacob

Examinations are an inherent part of the academic system, designed to assess students, their understanding and knowledge of subjects. However, they often induce a significant amount of stress in students which adversely affects the performance and their overall well-being. Stress primarily originates from the pressure to perform well, high expectations, the fear of failure, societal and parental expectations too exacerbate this stress. Hans Selye says, adopting the right attitude can convert a negative stress into a positive one.

Here are some practical ways to get started in the holistic approach.

Engage in Mindful learning: Studying is not the same thing as learning, studying is as simple as regurgitating some facts, whereas mindful learning is engaging in activities with full awareness. Knowledge gained leads to nuanced discussions and complex problem-solving, also known as higher order learning, a concept of mastering integrated learning instead of focusing on isolated themes, one such method is by creating graphic organisers such as mind maps.
Enhancing cognitive and metacognitive abilities: The Pomodoro technique is an attention remedy for perfectionists and procrastinators of all kinds. It is a time management method based on 25-minute stretches of focused work broken by five-minute breaks. The Feynman technique rejects automated recall in favor of true comprehension gained through selection, research, writing, explaining, and refining to improve cognizance. The Mnemonic technique helps to memorize a phrase or an idea with patterns or by using the first letter of each word in a sentence.

3. Meditating or harmonizing with:

BREATH WORK– Practicing breathing techniques helps them manage their racing heart or other sensations of panic that may arise before/during the exam.

VISUALISATION– They can rehearse the exam and imagine how calm and focused they will feel.

ANCHORING– This technique gives them a small action such as squeezing their fist when they want to feel calmer.

SUPPORTING FOCUS– Helping people to feel more accepting and in control of their situation. Also choose to let it go. We want to train our mental resources to focus on the details of what matters at the moment. Our minds go in the direction we choose to focus.

4. Enough sleep– We know that everything feels more overwhelming when we are tired. Sleep deprivation worsens cognitive performance and mood and increases a student’s risk of depression & weight gain. When they cut sleep time short, they cut REM(Rapid Eye movement) sleep. REM sleep is the stage of sleep during which we dream the most and our brains process and memorise new information.

REM sleep is critical for our cognitive performance. which they need the most when they’re studying for finals. Good sleep can pay off even the night before an exam. According to several research, having a full night’s sleep before taking a test is associated with better results and a higher overall GPA.

5. Eating well: Choose foods that moderate blood sugar, maintain energy, and fuel the brain. Fruits, vegetables, and high-fiber foods can keep your blood sugar levels even. Reduce sugary foods and drinks that cause spikes and dips in your sugar levels that make you feel dizzy or drowsy.

6. Listening to music: Music has been shown to have therapeutic effects on our brains. Light music may help you to concentrate better, but some music may distract you. Experts usually agree that classical music and nature sounds, such as running water, are good choices for focus, whereas music with lyrics and human voices can be distracting.

7.Deliberate approach to positive thinking: Another beneficial practice that can easily be incorporated into the regime is actively noticing positive events that occur. Often when stress is running high, people end up ruminating on the source of stress and make it worse. It also means that the pleasant things which usually make life better are overlooked.

8. Enhancing inner resilience: Developing resilience for future success helps students to navigate feelings of inadequacy that arise, especially when an exam or a project application does not go according to the plan. Through true mindfulness one can step back and take a more detached approach when choosing how to respond to events.