Exams and competitions, how to manage your stress?

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To pass exams and competitions brilliantly, we redouble our efforts. Some sleepless nights, others forget to eat, and almost all experience stress during these times.

The pressure from teachers, family and guardians can be exhausting. This can lead to problems with anxiety or depression. All this is therefore counterproductive because, during exams, the mind and body must be at their best.

If you are having trouble preparing for your exams and competitions, follow our advice.

Pause

You have a limited time and a curriculum that seems endless. Pushing yourself to exhaustion won’t help you retain all the information!

Take a break when you feel stressed and get out of your room for a few minutes. Take a short walk, sunbathe, dance to your favorite music or sing, it will help reduce your stress.

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A good night’s sleep

You can’t study all night and expect to be fine the next day.

Lack of sleep, even in a single night, will have a negative impact on your abilities and your stress level. So make sure you get 7-8 hours of uninterrupted sleep every day.

A healthy diet

Skipping meals might give you a few extra minutes in the day, but it will cost you a lot more in terms of concentration, which can lead to an increase in your stress level.

Eat a healthy and nutritious breakfast to start the day with energy and a lighter dinner so you don’t feel tired or sleepy right after. Consume the amounts of vitamins and minerals your body needs.

relaxation

With so many distractions all around us, it’s sometimes hard to stay focused on your studies.

If you feel agitated or anxious, give yourself a little relaxation break. You can relax using a mobile app, guided meditation youtube videos, or simply by closing your eyes and observing your thoughts for 5 minutes.

Sport

The benefits of physical exercise are well established. One of the most important benefits is stress reduction.

Also, your body won’t suffer so much after sitting for long hours and you won’t get sick often.

The triggers

Sometimes stress is not occasional but constant.

In this case, there are usually triggers that cause your stress level to skyrocket. Identifying and eliminating them can be helpful.

A precise schedule

Time management can make all the difference.

If you plan in advance how much time you want to devote to your daily activities and make a list of the subjects to study in priority, you will feel reassured. Experience has proven that students who use time management techniques have less anxiety during exams.

Learn to study differently

Studying day after day on a textbook can quickly become boring. It is not surprising that this leads to a state of stress!

One of the solutions available to you is to try new techniques. For example, you can create mind maps (idea association maps) or join a study group from time to time to promote learning, which will automatically help you manage your stress.

No spokes in the wheels

There is nothing worse than self-pressure!

Negative feelings are associated with unrealistic expectations. This negativity can end up causing psychic ailments, not only in the short term but also in the long term. Try to encourage yourself by celebrating small victories.

Help

If you’ve tried to manage your stress on your own, but nothing works, ask for help. Talk about how you feel to your parents, siblings, or a teacher you trust. You can also turn to a health professional if necessary.

It’s time to take care of your physical and mental well-being with HEYME

Because your body is your first equipment, HEYME offers you a well-being pack for only €4.5/month.

To stay in shape for a long time and to enjoy the benefits of sport, HEYME reimburse your sports activity up to 30€ maximum/year for membership in a sports association, a sports club, a sports hall or a sports event.

By subscribing to our wellness pack, you will benefit from support for your consultations with specialists in alternative medicine: sophrology, naturopathy, osteopathy, acupuncture, therapeutic hypnosis, etc. Reimbursement is up to 20€within the limit of 2 sessions per year.

The pack also includes a health and well-being prevention package up to 80€ per year. He understands :

The package helps to quit smoking up to 30€/year ;
The parapharmacy body care package up to 20€/year ;
The dietary and nutritional package, innovative coaching with OVIVA : 1 teleconsultation and 2 weeks of ultra-personalized follow-up up to 30€/year.

👉 HEYME wellness package insurance

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