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Pressure to perform, lack of time and excessive demands: the examination phase strains your nerves
Photo: Carol Yepes / Getty Images
At the end of each semester, my role changes from a study advisor to a grief counselor.
Why?
Because many students die a thousand deaths before a difficult exam - literally, of course.
In fact, many students come to my office hours depressed during the examination phase, some even report anxiety and panic attacks.
Pressure to perform, lack of time and excessive demands combined with your own demands ensure that there is an emotional state of emergency.
The exam is perceived as a burden and an impending disaster.
But the good news is, this mental ghost train often follows the same pattern.
And once you know that, you can respond to it much better.
The five-phase model
I recently read a scientific article about the phase model by Elisabeth Kübler-Ross.
The psychiatrist examined the behavior of the dying and came to the conclusion that the coping process basically consists of five phases: denial, anger, negotiation, depression, acceptance.
These five phases can also be found in other areas of life - usually when we are in extreme situations and have a terrifying event in front of our chests.
The Kübler-Ross model can therefore be transferred to your next exam preparation.
Phase 1: Denial
When students realize that they are about to face a difficult exam, they usually do nothing first.
They perceive the exam as such - but mentally push it so far into the future that they no longer feel responsible.
You do not deny the test itself;
they deny the urgency of taking action.
“I don't have to start studying yet” and “I still have so much time” are typical excuses that are used in the first phase.
Even if there are only a few days left before the exam.
Tip:
Make it clear that you have to take action.
Set your own deadline for preparation - for example two weeks before the actual exam.
By artificially reducing study time, you will find it harder to deny it.
Phase 2: anger
After denial comes anger.
First to outsiders ("What is my professor doing to schedule this exam !?"), then to myself ("How could I be so stupid and start studying so late?") And finally to the good old overall situation (" My studies sucks! «).
The anger phase is usually short - but intense.
Tip:
Use your anger and convert it into energy for learning.
Yes, that's easier said than done - but frustration, anger, and hate are fantastic motivators.
In this article, I'll show you how to use them.
Phase 3: negotiate
After the temporary outburst of anger, the negotiation phase follows.
Here, those affected (students) try to put the upcoming event (exam) into perspective.
They haggle (mostly with themselves) and still want to avert their approaching fate: "If I clean up my apartment, I don't have to study."
"Maybe I can postpone the exam to the next semester." These are all attempts at negotiation that only result in one thing: you lose time.
Tip:
Stop wasting your time on pointless negotiations.
Make it clear to yourself what you are putting at risk if you delay your exam preparation: your success in your studies.
Is it worth it?
Phase 4: grief
As soon as it becomes clear that the exam is inevitable, a crippling grief sets in.
In this phase, many students despair of their situation: »My situation is hopeless.
I can't avoid the exam.
How am I supposed to learn all of the material at all? ”Sometimes this state is accompanied by panic or fear.
Now mental building work is required.
Tip:
Do not suppress your mood, but allow yourself a short period of sadness.
However, do not remain in this state, but then fight against it.
These thoughts can help you with your fear.
Phase 5: acceptance
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Tim Reichel
Bachelor of Time: Time Management in Studies
Publisher: Studienscheiss
Number of pages: 144
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Finally done: After overcoming depression, the phase of acceptance follows.
The examinees have accepted their fate and a calm, almost numb state occurs: “I have no choice but to learn.
I know it will be tough - but I'm ready. "
Tip:
If you are already about to accept your situation, do it radically and completely.
Don't sugarcoat anything and don't just face the upcoming challenges "a little".
Be focused and set a clear goal for your exam preparation.
Conclusion
Depending on the personality, phases can overlap or shift, some fail completely. But no matter what it looks like with you: Try to get into the phase of acceptance as quickly as possible. To do this, use a little trick and write down on a piece of paper as early as possible: »I know that I'll have to take the X exam soon and I accept that I have to study for it. I'm starting today. ”Then you sign the agreement with yourself.
I know it reads a little silly, but writing it down will help you come to terms with your fate as quickly as possible. And the sooner you look reality in the eye, the sooner you can roll up your sleeves and make your exam a success. Getting active yourself is still one of the best remedies against panic and anxiety - even if it is "only" a test.