Post Exam Blues

After the test, what happens….

Spend a quiet moment alone. After you finish taking the test, do not immediately talk to your friends about the test. Instead, take a quiet walk--outside if possible. Calm down and breathe deeply. Remember that you did the best you could in the present circumstances.

For example, say to yourself: I prepared as well as I could with the time and resources I had. I demonstrated the knowledge I hold in the present moment. I am proud of my work.

Do not compare answers. After you finish taking the test, do not ask your friends what their answers were. They could be wrong or right so comparison is not helpful. Additionally, you might stress over not matching their answers but be right all along. Instead, congratulate yourself for the things you did well and learn from the areas where you think you could have done better.

Visit a good friend. After an exam, it is nice to meet with a friend, preferably not one who has taken the exam. Your friend can help support you and reduce your stress. You also can do a fun activity together that can take your mind off the test. When meeting your friend, agree to only discuss the exam for five minutes or not at all. It is important for you to release your stress rather than dwelling on the exam

Avoid ruminating about your performance. Rumination means that you keep replaying or obsessing about negative situations. Unfortunately, rumination can lead to depression and anxiety. If you are ruminating about your performance, try the following steps:

Identify your fear. What scares you? Are you afraid of failing the test? Are you afraid your performance will impact your college entrance possibilities? Journalling can help you pinpoint your fear.

Ponder the worst-case scenario. Can you handle failing? Usually the answer is yes. Realizing you could handle the worst-case scenario removes the power from your initial worry.

Realize what you cannot control. You cannot control your results. Stop trying.

Turn mistakes into learning moments. Maybe you did not write your essay well. What can you do to improve? If you're in university, visit the writing center.

Additionally, you could check out books on how to write essays. You also could ask your teacher for feedback.

Practice mindfulness. Try to keep your mind in the present. Look around you while you walk (versus at your smartphone). Breathe in the scents.

Try therapy. If you find yourself ruminating without stop, see a counselor. Counselors can help you learn additional strategies to stop rumination

Reward yourself for your hard work. After the exam, do something you enjoy. This will help take your mind off the exam. Visit a favorite cafe or shop. Alternatively, you could take a relaxing walk or buy yourself a treat. You also take a soothing bath or read a non-academic book

Remind yourself of your positive qualities. Our brain has a negative bias. This means it tends to have greater activity when we are thinking about negative things. Depressing thoughts can impact our mood more than positive thoughts. To prevent negative thinking, make a list of all the things you like about yourself. What do you do well? What do you enjoy? How are you a nice person? By considering the positive things about you, you will begin to feel better.

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