What to do after your exams and assessments are over
So the exams are done, you've done what you can but now the wait until you get the results starts. How can I manage the feelings I'm still left with?
Take some deep breaths Stress and anxiety trigger your body’s "fight or flight" response, flooding your body with adrenaline and making your breaths shallow and rapid. Fight this stress response by taking some calming deep breaths. If it helps use the Box breathing technique above.
Trying PMR or progressive muscle relaxation, can be very helpful in releasing tension and stress. When you’re stressed, your body tenses up, which you may not even realize while you’re anxious. PMR teaches you to consciously tense for 5 seconds and then release your muscles in groups from head to toe. Once you get the hang of it, it’s a helpful way to force your body to relax a bit.
Don't dwell on the exam. Some people find it comforting to talk to friends a little about what they wrote, whereas some find it much better not to talk about the exam at all. However, going over the exam in great depth, no matter how tempting it is to do so, will only make you worry about answers you can’t change and will unnecessarily stress you out.
You will likely not be thinking as clearly or rationally about your performance right after a stressful exam as you will be once you’ve had a while to cool down. You’ll probably feel like you performed much worse than you actually did.
Get some Exercise or some form of moderate physical activity in is a great way to reduce stress! Exercise produces endorphins, which are natural painkillers that boost your mood. If you’re stressed out over your exam, try an aerobic activity like running, swimming, cycling, or even a brisk walk.
Regular aerobic exercise has been shown to decrease overall feelings of stress and tension, improve your sleep, and elevate your mood. Even if you aren’t a huge fan of exercise, getting some on a regular basis will help you feel better.
A bit of what you love Regardless of your results, you should celebrate the fact that you worked hard on your exams. Reward yourself by doing something you enjoy. If you can do it with friends, all the better.
Studies have shown that spending time with friends and loved ones is an excellent way to bust stress and promote a sense of calm and well-being. One study even showed that spending time with a person you consider a "best friend" lowers the levels of cortisol, a stress hormone, in your body. Make a plan to go out with your mates or see your family after exams.