According to the scientist, during the exam period it is very important not to look for magical learning methods on the last night, but to maintain a rhythm familiar to the body as much as possible.
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“In scientific literature, the so-called test stress or academic stress is highlighted. This is a very common phenomenon among both students and high school graduates. During stress, certain centers of the nervous system in the brain are activated, and the body reacts to the threat. However, stress itself is not inherently a bad thing – cortisol, the so-called stress hormone, is naturally released every morning and helps us wake up and activate the body. The problem arises when stress becomes chronic,” explains Dr. N. Baranauskienė.
According to her, routine is one of the most important things that help the nervous system remain more stable even during intense periods.
“There is nothing better for the body than a clear, familiar routine. Sleep schedule, similar meal times, usual physical activity – all this helps the body understand that the environment is safe and predictable. Of course, it is not advisable to radically change habits in the last weeks before exams, but it is worth trying to introduce more consistency in advance,” she says.
The biggest mistake is trying to catch up on the last night
The interviewee emphasizes that one of the most common mistakes before exams is trying to compensate for everything not learned earlier on the last night.
“It is better to spend an extra hour sleeping rather than studying on that fateful night before the exam. You won’t learn all the content in one night anyway, but lack of sleep will greatly hinder information recall during the exam,” says Dr. N. Baranauskienė.
She recommends breaking learning into stages: 20-40 minutes of focused work and 5-10 minutes of short breaks without phone or social networks.
“The biggest attention thieves today are constant notifications on the phone, messages on social networks, smart devices. When attention is constantly interrupted, the brain needs time to return to the task. Therefore, it is very important to eliminate distractions while studying,” says the scientist.
According to her, it is useful to include different ways of assimilating information during learning – reading, writing, saying aloud and repeating, drawing diagrams, or even recording your thoughts on a phone voice recorder and listening to them.
“When we engage different sensory systems during learning – sight, hearing, speaking, or writing – different brain areas are activated, making it easier to remember the information later. For the brain, it is like several different paths to the same information,” she explains.
You should not suddenly start intensive sports
Speaking about physical activity, Dr. N. Baranauskienė emphasizes that it can definitely help reduce tension, but it is important not to overdo it.
“If a person has been actively exercising before, there is no need to stop everything – you can continue usual physical activity, just at a slightly lower intensity, about 80%. However, if there was almost no physical activity before the exam period, it is definitely not advisable to suddenly start intensive sports or go lift weights in the evenings. High-intensity physical exertion and intensive studying activate the same brain areas and require similar body resources, so the ability to concentrate and study effectively may decrease,” she says.
According to the scientist, simple, rhythmic movements are much more beneficial for the body – walking, cycling, light jogging, or other light physical activities, preferably outdoors.
“Cyclicity has a very positive effect on the nervous system. That is why both walking and deep breathing exercises are calming – these are repetitive, familiar rhythms for the body,” explains the interviewee.
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During the exam period, it is better to avoid experiments with both sleep patterns and food or stimulants.
“If a young person usually does not drink coffee or other caffeine-containing drinks, they definitely should not start consuming them before exams. This can become an additional stressor for the body. On the morning of the exam, it is important to eat at least a little, even if stress suppresses appetite. It would be good to choose not fast carbohydrates but protein foods and complex carbohydrates that provide satiety for longer. Then there will be no additional distractions during the exam, such as hunger and stomach rumbling,” says Dr. N. Baranauskienė.
She also recommends avoiding very fatty or hard-to-digest food in the evening: “Chips, fast food, or very heavy dinners can interfere with sleep. It is much better to choose balanced food – vegetables, protein products, complex carbohydrates.”
A simple breathing exercise can help during acute stress
Even when well prepared, moments of stronger stress may arise during the exam. In such cases, according to Dr. N. Baranauskienė, the most important thing is to stop briefly and help the nervous system return to a more stable state.
“If acute stress arises during the exam, the so-called square breathing method helps a lot. You need to find a square-shaped object in the environment – a window, table, screen, board – and follow its edges with your eyes while breathing,” she explains.
During the exercise, you inhale for four counts, hold your breath for four, exhale for four, and hold again for four. “Such cyclical actions send a signal to the nervous system that the situation is under control. Consistency and rhythm are very important for the body,” says the scientist.
The most important thing for parents is to support and not increase pressure
Dr. N. Baranauskienė emphasizes that the role of parents is very important during the exam period. According to her, the greatest help to a child is often not additional advice but a calm, supportive environment.
“It is definitely not worth creating additional tension or pressure. This is not the time for conflicts or constant reminders about results. It is much more important to ensure the most stable daily routine and show support,” is convinced the VDU lecturer.
Sometimes help can be very simple things – providing healthier snacks, offering a ride to the exam, or just a calm atmosphere at home. It is very important for a young person to feel that they are not alone with that stress.
The exam is not a measure of a person’s worth
Speaking about the significance of exams, Dr. N. Baranauskienė urges not to forget the broader context.
“The exam is not the final point in life and does not define a person’s worth. Both high school graduates and students have the opportunity to retake the exam or look for other suitable solutions. The most important thing is to do the best you can at that time,” she says.
According to the interviewee, the ability to manage stress is a long-term skill that will be needed throughout life – in studies, work, and various everyday situations, so it should be practiced constantly.
“Stress resilience is trained like body muscles. Routine, physical activity, breathing practices, mindfulness methods help with this. We need to know ourselves and find what can help our nervous system calm down,” advises Dr. N. Baranauskienė.
