How to De-Stress before your FRM Exams

By The FRMQB TeamArticles

Estimated reading time: 4 minutes

 

Ways to get back on track

You may have studied for days, weeks or months prior to your forthcoming exams, but you are not at ease. Ultimately, stressing and nervousness aren’t going to work well for your desired outcome.

Luckily, there are options for such a situation. If you are one of those persons who get nervous and stressed before exams and want to discover a way to calm down, read further for tested ways to combat stress.

 

Schedule a “me time”

Whether it is a 30-minutes nap, a few minutes to sit and take deep breaths, or a short break from hitting the books, alone-time needs to be a vital part of your preparation process.

It is the only time you do not have to deal with negativity and distractions from friends and family.

A well-planned outage puts your mind at peace and even allows you to better retain the information you studied as you wait for the big day.

Music can be an integral part of your plan. Science shows that certain music types have immense psychological and emotional effects on humans and animals.

Negative psychological states such as nervousness, depression, and anxiety can strongly be affected by music.

If you notice yourself getting tense, listen to some soothing music to calm your nerves.

 

Try aromatherapy

Scientists are yet to give conclusive evidence of the wonders of aromatherapy medically. However, recent studies and trials have proven a strong link between aromatherapy and lower anxiety levels.

You can use aromatherapy in different ways, such as topical, inhalation, or oral. Breathing in essential oils combined with natural scents is the most common form of aromatherapy.

If you find yourself getting jittery, aromatherapy may help calm your nerves. Some of the most common essential oils and aromatherapy scents to help you to de-stress include;

  • Jasmine
  • Clary sage
  • Lemon or Yuzu
  • Lavender
  • Bergamot

 

Pace yourself

Waiting until the last minute to study is never known to yield much fruit. ‘Cramming’ is not recommended since your mind cannot fully (and properly) absorb everything in a short period.

As the test day approaches, spend more time on the areas you find troublesome. Pacing yourself allows you to take your time, relax, absorb the material and consult in case of any challenging areas.

 

Having a proper diet

According to some studies, anxiety partly originates from a poor diet. You need your powers of concentration when taking a test.

Unfortunately, many students are known to ignore their diet and embrace unhealthy eating habits.

This is an issue that must be addressed quickly. Some vital ways to get back on track include;

  • Avoiding excess alcohol
  • Avoiding excess caffeine
  • Having a well-balanced diet
  • Drinking plenty of water each day
  • Eating foods rich in antioxidants

If you have no time to chase a proper diet, ask your physician to recommend the best supplements to help you stay healthy.

 

Get physical

Exercising is an excellent way to get rid of stress. Aim not to spend the whole time exercising your brain and neglecting the rest of the body. Jog (or walk) a few miles, take a hike, or sign up for a gym membership.

If you not comfortable getting far from your study area, you can do some jumping jacks for a few minutes and proceed with your preparation.

 

Meditate

Meditation, just like exercises, is an excellent way to clear your mind and de-stress. Do some slow stretches as you breathe in deeply to achieve the perfect calm.

Meditation aims to reach your inner self and to align yourself into one.

Remember, you do not have to bend your body like a pretzel while chanting. It’s okay to choose a quiet spot and take a break for 15 – 30 minutes. Close your eyes and allow your mind to wander.

Think about your favorite things and people that bring you peace and joy. A quick yoga session and meditation can leave your mind refreshed and confident.

 

Getting enough sleep

Sleep is not just a requirement for academic success but vital for good health. The majority of students fail to get adequate sleep and end up having long-term issues.

Poor sleeping patterns are connected to various symptoms such as memory problems, depression, anxiety and nervousness. Remember this formula: Less Sleep + Poor Diet = More Anxiety.

Physicians recommend a minimum of 7-8 hours of sleep each night as you prepare for the big day. Sleeping allows your thought process to take a time-out and recharge.

 

Pay attention to your posture

Sitting upright does not have to do with appearance only. Recent research has proven a connection between good posture and proper breathing habits and how they relate to anxiety.

Poor posture hinders your lungs from expanding during breathing, leading to more shallow and rapid breathing. In turn, rapid and shallow breathing tends to induce the fight or flight reflex, which is vital in emergencies.

Good posture can also affect self-perception and attitude. Check yourself if you have pre-exam anxiety. Adjusting your poor posture may help reduce your nervousness as you prepare for the challenges ahead.

 

The bottom line

There is a chance that you may have lost some perspective on your educational journey. You need to understand that life is much more than grades and academic success.

Failing does not mean the end for you. Ensure that you have good physical and mental habits along the way. These are invaluable tools that will help you conquer any challenge ahead.

 

Thank you!

Thank you for taking some time out of your day to spend with us. Feel free to try any of the following links for even more help:

 

Relax and conquer,

The QuestionBank Family