Chapter 1

INTRODUCTION

The basic purpose to conduct this research is to explain the phenomenon of stress
and its effect on human life. This Research report focuses on “level of examination
stress” in secondary school students, and its effect on their performance with special
reference of gender differences. There were two main variables in this research,
“examination stress and performance”. Examination stress is independent while
performance is dependant variable. It is important to understand stress first than
examination stress.
Stress is a particular mental as well as physical condition in which a person
suffers a lot of tension and worry. Examination stress is a specific condition of anxiety
and tension during examination period. Person feels a lot of changes not only in overt but
also in covert behavior during stress. These changes can be positive or negative’ and can
be resulted in good or bad condition. Performance refers to the overt, observable behavior
of a person which brings out a specific outcome. In this research students’ performance
indicates those marks which are obtained by them.

STRESS
“Appraising environmental events as harmful’ threatening or challenging and responding
to that appraisal with physiological, emotional, cognitive, and behavioral changes”.
(Holman & Silver 1998) Stress is defined as the non-specific response of the body to any
demands made upon it.
Stress is an experience. When demands of a physical, psychological or
sociological nature make a person react to it, he is under a stress. Stress is a particular
mental as well as physical condition in which a person suffers a lot of tension and worry.
Stress is, when a person feels that he has to handle more than he is used to. When
individual is stressed, his body responds as though he is in danger. It makes hormones
that speed up heart rate, make him breathe faster, and give him a burst of energy. This is
called the fight-or-flight stress response.

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“Stress is a biological term which refers to the consequences of the failure of a human or
animal body to respond appropriately to emotional or physical threats to the organism,
whether actual or imagined. It includes a state of alarm and adrenaline production, short-
term resistance as a coping mechanism, and exhaustion. It refers to the inability of a
human or animal body to respond. Common stress symptoms include irritability,
muscular tension, inability to concentrate and a variety of physical reactions, such as
headaches and accelerated heart rate”. (Hans Selye 1956)
The term "stress" was first used by the endocrinologist Hans Selye in the 1930s to
identify physiological responses in laboratory animals. He later broadened and
popularized the concept to include the perceptions and responses of humans trying to
adapt to the challenges of everyday life. In Selye's terminology, "stress" refers to the
reaction of the organism, and "stressor" to the perceived threat. Stress in certain
circumstances may be experienced positively.
The term is commonly used by laypersons in a metaphorical rather than literal or
biological sense, as a catch-all for any perceived difficulties in life. It also became a
euphemism, a way of referring to problems and eliciting sympathy without being
explicitly confessional, just "stressed out". It covers a huge range of phenomena from
mild irritation to the kind of severe problems that might result in a real breakdown of
health. In popular usage almost any event or situation between these extremes could be
described as stressful.

Models
General Adaptation Syndrome
Hans Selye researched the effects of stress on rats and other animals by exposing
them to unpleasant or harmful stimuli. He found that all animals presented a very similar
series of reactions, broken into three stages. In 1936, he described this universal response
to the stressors as the general adaptation syndrome, or GAS.

Alarm is the first stage. When the threat or stressor is identified or realized, the
body's stress response is a state of alarm. During this stage adrenaline will be produced in

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order to bring about the fight-or-flight response. There is also some activation of the HPA
axis, producing cortisol.

Resistance is the second stage. If the stressor persists, it becomes necessary to

attempt some means of coping with the stress. Although the body begins to try to adapt to
the strains or demands of the environment, the body cannot keep this up indefinitely, so
its resources are gradually depleted.

Exhaustion is the third and final stage in the GAS model. At this point, all of the
body's resources are eventually depleted and the body is unable to maintain normal
function. At this point the initial autonomic nervous system symptoms may reappear
(sweating, raised heart rate etc.). If stage three is extended, long term damage may result
as the capacity of glands, especially the adrenal gland, and the immune system is
exhausted and function is impaired resulting in decompensation. The result can manifest
itself in obvious illnesses such as ulcers, depression, diabetes, trouble with the digestive
system or even cardiovascular problems, along with other mental illnesses.

Stressors

Those which demand a reaction and force to mobilize person resources are called
‘Stressors’. Stressors make anyone to experience stress. Increased temperature of the
room, demands of people around a person and societal norms are examples of stressors.
When a person mobilizes his resources to meet these demands, psychologists say he is
under stress. Due to inappropriate usage, the word stress has assumed bad connotations.
In its original sense a stress is neither good nor bad. It becomes good or bad, desirable or
undesirable, healthy or unhealthy depending upon what it does to a person. For example,
the demands of an examination could make one child work hard and pass creditably. In
the case of another child the very same examination could appear very demanding and he
might end up in a break down, as his resources are poor. Thus by itself a stressor is
neutral in nature.

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Distress
When a stressor becomes too demanding or when we do not have adequate
resources to meet the demands, we get ‘stressed up’. The stressed up experience is called
a ‘Distress’. Distress is bad and unhealthy. Prolonged distress initiates a number of
reactions at the level of the body and mind. As it depletes one’s resources he become
impoverished and susceptible to diseases and disorders. The child who has poor resources
to write an examination falls ill. The executive who went on worrying depleted his
resources and developed hypertension. Thus any stress that becomes distressing is
unhealthy.

Eustress
Eustress is a term coined by (Hans Selye), and defined in the model of Richard
Lazarus (1974) as “stress that is healthy or gives one a feeling of fulfillment or a feeling
that he has done something great.
If the stressor is within limits and person has enough resources he will be able to cope up
with the stress. When a stress makes someone cope up with it, there is a feeling of
satisfaction and joy. Stresses that make a person cope up with them culminate in better
integration of his personality. Such stresses are called ‘Eustress’ or useful stress. The
child, who prepared well for the examination, wrote it effectively and came out
successfully experiences better self worth and increased self-esteem. The examination
though a stress had indeed beneficial effects on him. Such beneficial stresses are required
for one’s motivation and growth. It is then called a useful stress

Examples of causes of eustress

• Meeting a challenge
• Coming in first or winning
• Getting a promotion
• Love
• The holidays

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Distress versus eustress

Distress is the most commonly-referred to type of stress, having negative

implications, whereas eustress is a positive form of stress, usually related to desirable
events in person's life. Both can be equally taxing on the body, and are cumulative in
nature, depending on a person's way of adapting to a change that has caused it.

History and usage

The term "stress" had none of its current general senses before the 1950s. As a
semi-psychological term referring to hardship or coercion, it dated from the 14th century.
It is a form of the Middle English destresse, derived via Old French from the Latin
stringere – to draw tight. It had long been in use in physics to refer to the internal
distribution of a force exerted on a material body, resulting in strain. In the 1920s and
1930s, the term was occasionally being used in psychological circles to refer to a mental
strain or unwelcome happening, and by advocates of holistic medicine to refer to a
harmful environmental agent that could cause illness. Walter Cannon used it in 1934 to
refer to external factors that disrupted what he called "homeostasis”.

A new scientific usage developed out of Hans Selye’s reports of his laboratory
experiments in the 1930s. Selye started to use the term to refer not just to the agent but to
the state of the organism as it responded and adapted to the environment. His theories of
a universal non-specific stress response attracted great interest and contention in
academic physiology and he undertook extensive research programmes and publication
efforts. However, while the work attracted continued support from advocates of
psychosomatic medicine, many in experimental physiology concluded that his concepts
were too vague and immeasurable. During the 1950s Selye turned away from the
laboratory to promote his concept through popular books and lectures tours. The US
military became a key center of stress research, attempting to understand and reduce
combat neurosis and psychiatric casualties. Selye wrote for both non-academic
physicians and, in an international bestseller titled "Stress of Life", for the general public.

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 A broad biopsychosocial concept of stress and adaptation offered the promise of
helping everyone achieve health and happiness by successfully responding to changing
global challenges and the problems of modern civilization. He coined the term "eustress"
for positive stress, by contrast to distress. He argued that all people have a natural urge
and need to work for their own benefit, a message that found favor with industrialists and
governments. He also coined the term "stressor" to refer to the causative event or
stimulus, as opposed to the resulting state of stress. From the late 1960s, Selye's concept
started to be taken up by academic psychologists, who sought to quantify "life stress" by
scoring "significant life events", and a large amount of research was undertaken to
examine links between stress and disease of all kinds. By the late 1970s stress had
become the medical area of greatest concern to the general population, and more basic
research was called for to better address the issue. There was renewed laboratory research
into the neuroendocrine, molecular and immunological bases of stress, conceived as a
useful heuristic not necessarily tied to Selye's original hypotheses. By the 1990s, "stress"
had become an integral part of modern scientific understanding in all areas of physiology
and human functioning, and one of the great metaphors of Western life. Focus grew on
stress in certain settings, such as workplace stress. Stress management techniques were
developed.

Its psychological uses are frequently metaphorical rather than literal, used as a
catch-all for perceived difficulties in life. It also became a euphemism, a way of referring
to problems and eliciting sympathy without being explicitly confessional, just "stressed
out". It covers a huge range of phenomena from mild irritation to the kind of severe
problems that might result in a real breakdown of health. In popular usage almost any
event or situation between these extremes could be described as stressful. The most
extreme events and reactions may elicit the diagnosis of Posttraumatic stress disorder
(PTSD), an anxiety disorder that can develop after exposure to one or more terrifying
events that threatened or caused grave physical harm. PTSD is a severe and ongoing
emotional reaction to an extreme psychological trauma; as such, it is often associated
with soldiers, police officers, and other emergency personnel. This stressor may involve
viewing someone's actual death, a threat to the patient's or someone else's life, serious
physical injury, or threat to physical or psychological integrity, overwhelming usual

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psychological defenses coping. In some cases it can also be from profound psychological
and emotional trauma, apart from any actual physical harm. Often, however, the two are
combined.

Perception of Stress
Psychologists have noticed that to a large extent, it is an individual’s perception
(the way he look at things) which determines a stress to be a ‘eustress’ or a ‘distress’. For
example, people who are trained as in military combat, perceives a threat to be as simple
whereas some one who is new to it sees it as a matter or life and death. Thus
psychologists have shown that perception determines the magnitude of stress. They also
feel that perception can be changed through training. This contribution of psychologists is
very important as in our modern times already existing stress assumes greater magnitude
and also newer and newer stresses are being added day by day. The training to reorganize
a person’s perception has become very useful in bringing down the intensity, frequency
and duration of many stress related disorders. So also future stresses could be anticipated
and perception regarding it could be altered through training. Such training is known as
‘Stress Inoculation’. As we get inoculated against diseases, now we can strengthen
people to face stresses with Stress Inoculation. (Dr. Karishna Prasad Sreedhar)
Categories of stress
There are many different ways that stress can be categorized. The three categories
discussed below are just suggestions as to how one might view the sources of stress in his
life. The important thing is whether a person’s most common stressors would fall into
any of the categories discussed below. If so, he will find several coping methods, that will
be based on these categories of stress.
Situational stress
Situational stress is caused by situational stressors in one’s immediate
environment. An example would be sitting in an airplane as it is taxiing the runway for
takeoff. One may be sitting, clutching the arm rests and hoping that he won't need to use
the emergency instructions that the stewardess has just explained to him. One’s work
environment, while one is working, is considered a situational stress. He is running back
and forth, dealing with customers, counting change, answering phones, etc. When his
workplace is real busy, he may experience a high level of situational stress. If his

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workplace is always busy, he may need some coping methods to help him function at
high levels with the lowest possible negative reactions to the continual stress.
Body Stress
Body stress is stress that results in overt physical symptoms. Examples include
abuse, such as consuming too much alcohol, abusing drugs, or exercising too much. On
the other hand, some people neglect their bodies by not getting enough sleep or proper
nutrition.
Many people view it as a simple hangover, but drinking too much alcohol is a
stress to the body. It reduces the amount of REM or dream sleep that you experience and
results in a series of problematic symptoms such as headache, fatigue and inability to
concentrate. This is an example of body stress that is caused by abuse of alcohol. the
solution to this kind of stressor is not too much can be done about an aggressive hangover
except to wait out the symptoms. The more serious problem facing anyone would be to
ensure that this type of abuse does not become a regular feature of his life. Often, body
stress is related to other sources of stress. For example, the reason that one abuses alcohol
may very well have to do with stresses at work or with relationships. So, the abuse of
alcohol and resulting body stress is really tied to a deteriorating relationship. In this case,
person’s body stress is his first clue to look for other stress-related problems.
Mind Stress
Mind stress is caused by negatively perceiving life events. Some people have a
tendency to exaggerate problems or even invent problems that don't exist. They
sometimes say that other people make "mountains out of molehills". Try to catch they
being pessimistic, taking things personally or jumping to conclusions.
Mind stress is very common. One could be reading a book, listening to his teacher lecture
or watching a movie, and suddenly he is no longer listening but instead he is thinking
about something that happened earlier that morning or something that will be happening
later that day. To the extent that he is worrying or fretting over these details is an example
of mind stress. People who frequently allow themselves to mentally worry or think
negative thoughts are the most prone to the negative long-term effects of mind stress.

Sources of stress

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Sources of Stress can be categorized as follows:
1. Significant Life Adjustments
Any critical life changes both pleasant and unpleasant.
2. Daily Routines
Daily routines such as fighting the rush hour traffic or meeting the deadline on an
important project zap your energy. You become accustomed to your daily activities and
easily overlook their cumulative effect on you.
3. Unrealistic Self-Expectations
While positive self-expectations motivate individual to realize his goals, unrealistic
expectations can lead to setting himself up for failure and a lowering of self-esteem.
4. Interpersonal Relationships
Both personal and professional relationships require a significant amount of effort to
maintain. Poor communication leads to conflicts that can escalate into increased
frustration and open hostility.
Common stressors have been identified as:
i. Family problems
ii. Mental Illness
iii. Elder Care Issues
iv. Child Care Issues
v. Financial Issues
vi. Legal Issues
vii. Grief & Loss
viii. Communication Difficulties
ix. Work
x. Addictions
xi. Health Concerns
xii. Balancing work & family
xiii. Time management
xiv. Change management

Stress and Diseases

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 The body’s response to stress can be both helpful and harmful. The stress
response gives people the strength and speed to ward off or flee from an impending
threat. But when it persists, stress can put us at risk for obesity, heart disease, cancer, and
a variety of other illnesses.
Perhaps the greatest understanding of stress and its effects has resulted from a
theory by George Chrousos, (2001) Chief of the Pediatric and Reproductive
Endocrinology Branch at the National Institute of Child Health and Human Development
(NICHD).
A threat to a person life or safety triggers a primal physical response from the body,
leaving him breathless, heart pounding, and mind racing. From deep within his brain, a
chemical signal speeds stress hormones through the bloodstream, priming your body to
be alert and ready to escape danger. Concentration becomes more focused, reaction time
faster, and strength and agility increase. When the stressful situation ends, hormonal
signals switch off the stress response and the body returns to normal.
But in modern society, stress doesn’t always let up. Many of the people harbor
anxiety and worry about daily events and relationships. Stress hormones continue to wash
through the system in high levels, never leaving the blood and tissues. And so, the stress
response that once gave ancient people the speed and endurance to escape life-threatening
dangers runs constantly in many modern people and never shuts down.

Effects on reproductive system

Stress suppresses the reproductive system at various levels. For example, stress hormones
inhibit the testes and ovaries directly, hindering production of the male and female sex
hormones testosterone, estrogen, and progesterone.
The gastrointestinal tract and stress
Stress can result in digestive problems. Stress hormones directly hinder the release of
stomach acid and emptying of the stomach and can directly stimulate the colon, speeding
up the emptying of its contents. Also, continual, high levels of cortisol – as it occurs in
some forms of depression, or during chronic psychological stress – can increase appetite
and lead to weight gain. Overeating at night is also common among people who are under
stress.

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The immune system and stress
Stress interacts with the immune system, making person more vulnerable to colds and flu,
fatigue and infections. In addition, the high cortisol levels resulting from prolonged stress
could serve to make the body more susceptible to disease by switching off disease-
fighting white blood cells.
Conversely, too little corticosteroid, can lead to a hyperactive immune system and
increased risk of developing autoimmune diseases – diseases in which the immune
system attacks the body’s own cells. Over activation of the antibody-producing B cells
may aggravate conditions like lupus, which result from an antibody attack on the body’s
own tissues.
One of the major disorders characteristic of a chronic stress is melancholic
depression. Chrousos’ research has shown that people with depression have a blunted
ability to “counter regulate,” or adapt to the negative feedback of increases in cortisol.
The body turns on the “fight or flight” response, but is prevented from turning it off
again. This produces constant anxiety and overreaction to stimulation, followed by the
paradoxical response called “learned helplessness,” in which victims apparently lose all
motivation. Hallmarks of this form of depression are anxiety, loss of appetite, loss of sex
drive, rapid heartbeat, high blood pressure, and high cholesterol and triglyceride levels.

Other conditions are also associated with long-term stress.

These include anorexia nervosa, malnutrition, obsessive-compulsive disorder,
anxiety disorder, alcoholism, alcohol and narcotic withdrawal, poorly controlled diabetes,
childhood sexual abuse and hyperthyroidism.
The excessive amount of the stress hormone cortisol produced in patients with
any of these conditions is responsible for many of the observed symptoms. Most of these
patients share psychological symptoms including sleep disturbances, loss of libido, and
loss of appetite as well as physical problems such as an increased risk for accumulating
abdominal fat and hardening of the arteries and other forms of cardiovascular disease.
These patients may also experience suppression of thyroid hormones, and of the immune
system.
Effects of stress on health

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 Stress can affect one’s health. Here are some conditions by which stress can effect
individual’s health.

High Blood Pressure: Stress contributes to most high blood pressure and is the sole
cause of 40% of hypertension cases.
Elevated Cholesterol and Blood Fats: This occurs most frequently in people who must
deal with stress regularly, and it increases their risk of heart disease.
Adult-Onset Diabetes or High Blood Sugar: This frequently appears in the mid-40,
sometimes as a delayed response even after the cause has gone.
Obesity: Many people eat as an outlet for stress. Very few people under stress will lose
weight because they don't eat.
Poor Fitness: People seldom do the best thing for stress: exercise. In contract, they
usually become lethargic, as if they're waiting for something good to happen.
Inflammatory Illness: Frequent headaches are common among people with arthritis,
Crohn's disease, irritable bowel syndrome, colitis and even lupus or multiple sclerosis. I
seldom find a person with these illnesses who doesn’t say that stress is a big factor.
Low Resistance: Stress usually means greater vulnerability to the common viruses that
cause colds and flu. This is because stress causes some blood proteins to decline.
Serious Illness: People under stress who contract a serious illness - cancer, kidney
disease or stomach problems, to name just a few - usually don't recover or respond as
well to treatment compared to those who are relatively stress free.
Ulcers
Ulcers are cuts or fissures in the walls of the stomach, during chronic stress
norepinphrine secretion causes capillaries in the stomach lining to constrict. This, in turn
results in shutting down of the mucosal production which is the protective barrier for the
lining in the stomach. When the barrier in the wall of the stomach is lost, the hydrochloric
acid breaks down the tissue and sometimes even reaches the blood vessel causing a
bleeding ulcer. However, it has been found that there are many other causes of ulcer.
Still, stress can exacerbate the conditions in the degenerative track to make ulcers more
likely to occur. It can also act as a catalyst in the production of hydrochloric acid in the

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stomach.
Rheumatoid arthritis
Another painful disease caused by stress is Rheumatoid arthritis. It is the swelling and
inflammation in various joints in the body which if continued in its development can be
very painful. A normal joint has a synovial membrane. This membrane produces fluids
which lubricate the joints, in Rheumatoid arthritis, this membrane secretes excessive
fluids. These fluids cause a swelling around the joint. If the development continues then
these fluids penetrate into the bone as excessive fluids have no where else to expand,
therefore they penetrate the bone. In the last stage it may harm the scar tissue with
immobilizes the bone and can result in deformity. Sometimes rheumatoid arthritis is due
to hereditary factors known as rheumatoid factors. When under chronic stress, it
aggravates the development of this arthritis, especially for people who are prone to it. As
seen above, if not paid attention to, stress can have lot of negative consequences. Cancer,
backache, TMJ syndrome, asthma, hey fever, tension headaches, migraine headaches and
coronary heart diseases to name a few. (Jhalak Jherajani, 2000)

Daily hassles
Humans deal with stress everyday. It is an inevitable part of living that they will
face situations that cause them to feel worry, concern or fear. The body has a mechanism
for dealing with this which has often been termed 'fight or flight' in men, and, recent
research suggests that it could be better explained in women as 'tend or befriend'. The
terms describe how a person reacts to a stressful situation but does not describe the
physiological changes that occur in the body to provoke or prepare for this reaction. The
physiological changes are critical to explaining the types of diseases that are caused by
stress.
The nervous system reacts to a stressful situation by up-regulating the body. It
forces the body to release adrenaline and cortisol into the bloodstream. This has the effect
of increasing the heart rate. It also redirects the blood away from the stomach and
extremities. It is thought that the blood becomes thicker in preparation for the need to clot
if an injury occurs. Pupils in the eyes dilate. All these changes have the effect of giving
the body more energy and awareness and preparing it for a potential injury.

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If the stressful event recedes or the person develops a way to deal with the situation then
the body returns to a normal state. Everything goes back to normal; the blood returns to
the stomach and extremities, the chemistry of the blood and the heart rate normalizes.
Life goes on until the next stressful episode.
The problem occurs when the stress does not stop or the body does not think it has
stopped. In the first case, it might mean that a person works long hours in poor working
conditions and never takes a vacation. This goes on for years because the person has to
pay the mortgage or feed the family. They put up with it because they see the welfare of
their children as more important than their own health. This produces prolonged or
chronic stress. The body has a racing heart beat and the biochemistry of the blood is
constantly overloaded with cortisol and adrenaline. The stomach has a bad circulation of
blood which leads to eating problems.
The body is working harder than it has to and over time it will break down and
become diseased. The most common disease of chronic stress is heart disease. The blood
is also thicker and can cause blood clots in the bloodstream, this can lead to strokes. The
immune system is weakened which can lead to higher susceptibility to common colds and
flu and potentially worse diseases. It is thought that because the stomach has a bad
circulation of blood that irritable bowel syndrome could be exacerbated by excessive
stress.
The key to preventing these diseases is to not let stress rule your life. If something
is stressful for a long period of time, it is your responsibility to do something about it.
This might mean changing the stressful situation i.e. gets a new job or developing a
strategy to reduce the stress that is caused. This might mean playing sport or starting
relaxation techniques such as deep breathing or meditation. (Adrian Whittle, 2006)

Causes of Stress
Long-term (chronic) stress is the type of stress that causes the most serious problems. It is
caused by a host of irritating hassles over a period of time, or an ongoing, difficult
situation. Conditions that may lead to chronic stress include:
Health problems, if one has a chronic illness such as heart disease, diabetes or arthritis.

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Emotional problems, such as unexpressed or uncontrolled anger, depression, grief, guilt,
or low self-esteem.
Relationship problems, if person do not have someone to share his feelings with, is
having difficulty in a relationship, or feel that he has few friends.
Surroundings, if person lives in a dangerous or uncomfortable area where overcrowding,
crime, pollution, or noise is a problem.
Job, if person is unhappy with his work or his work is dangerous or too demanding.
Social situation, such as poverty, loneliness or discrimination based on race, gender, age
or sexual orientation.
Life cycle transitions and developmental stages, such as becoming a teenager, leaving
home or getting married.
Conflicts with belief system, person’s perceptions and beliefs about the world, life, and
himself.
Symptoms of stress
Common symptoms of stress include:
i. Rapid heartbeat.
ii. Headache.
iii. Stiff neck and/or tight shoulders.
iv. Backache.
v. Rapid breathing.
vi. Sweating and sweaty palms.
vii. Upset stomach, nausea, or diarrhea.
viii. You also may notice signs of stress in your thinking, behavior, or mood. You
may:
ix. Become irritable and intolerant of even minor disturbances.
x. Feel irritated or frustrated, lose your temper more often, and yell at others for no
reason.
xi. Feel jumpy or exhausted all the time.
xii. Find it hard to concentrate or focus on tasks.
xiii. Worry too much about insignificant things.
xiv. Doubt your ability to do things.

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xv. Imagine negative, worrisome, or terrifying scenes.
xvi. Feel you are missing opportunities because you cannot act quickly.
Acute stress problems
Acute (short-term) stress is the body's immediate reaction to any situation that seems
demanding or dangerous. Your stress level depends on how intense the stress is, how
long it lasts, and how you cope with the situation. The body usually recovers quickly
from acute stress, but it can cause problems if it happens too often or your body doesn't
have a chance to return to normal. In people who have heart problems, acute stress can
trigger an abnormal heartbeat (arrhythmia) and even a heart attack.
Life-threatening or traumatic events, such as sexual abuse or war experiences, can cause
acute stress disorder or post-traumatic stress disorder (PTSD). For more information, see
the topic Post-Traumatic Stress Disorder.
Chronic stress problems
Chronic stress can be the result of a host of irritating hassles or a long-term life condition,
such as a difficult job situation or living with a chronic disease. In people who have
higher levels of chronic stress, the stress response lasts longer. Over time, chronic stress
can have an effect on
The immune system Under stress, the body becomes more vulnerable to illnesses, from
colds and minor infections to major diseases. If you have a chronic illness such as AIDS,
stress can make the symptoms worse.
Cardiovascular disease Stress is linked to high blood pressure, abnormal heartbeat
(arrhythmia), problems with blood clotting, and hardening of the arteries
(atherosclerosis). It is also linked to coronary artery disease, heart attack, and heart
failure.
Muscle pain. People who are stressed often have neck, shoulder, and low back pain. This
may be caused by constant tension in the muscle because of stress. Stress also affects
rheumatoid arthritis.
Stomach and intestinal problems Stress may be a factor in gastro esophageal reflux
disease (GERD), peptic ulcer disease, and irritable bowel syndrome.
Reproductive organs Stress is linked to painful menstrual periods, decreased fertility,
and erection problems.

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The lungs Stress can make symptoms of asthma and chronic obstructive pulmonary
disease (COPD) worse.
Skin problems Stress can make disorders such as acne or psoriasis worse.
Coping with stress
Some behaviors and lifestyle choices can interfere with the ways one’s body seeks
relief from stress. For example, as person sleeps, his body recovers from the stresses of
the day. If he is not getting enough sleep or his sleep is frequently interrupted, he is
losing a chance to recover from stress.
Person’s actions and behavior can be a sign of stress. Some people who face a lot of
stress respond by smoking, drinking alcohol, or eating poorly. The health risks posed by
these behaviors are made even worse by stress. Their body experiences stress-related
wear and tear from two sources: the stress itself and the unhealthy habits they've
developed to respond to stress. Some people feel stressed because their beliefs conflict
with the way they are living their life.
Examine your beliefs to see if conflict between what you believe and what your
life is like causes you stress.
If you are not sure that you are stressed or are not sure what is making you feel the way
you do, you need to discover what is causing stress. One way to do this is to keep a stress
journal, a written record that can help you identify stressors so you can find better ways
to cope with them.
Relieving Stress
Some of the most useful stress management skills one can learn are healthy coping
strategies. Many of these can be done with little or no instruction. No one strategy is
preferable—a person just need to find what works best for him. Using these techniques
regularly until they become habits that are part of his lifestyle is the key.
Ways to work through your emotions and relax your mind
i. Writing There is evidence that writing about stressful events and circumstances
may help relieve stress and improve diseases linked to stress. Write for 10 to 15
minutes a day about stressful events really works.
ii. Expressing your feelings Discussing how one feels with friends, family
members, or a counselor is an important way of coping with and relieving stress.

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 Laughing and crying are also natural ways to release tension and frustration. They
are both part of a normal emotional healing process.
iii. Mindfulness activities Mindfulness activities help to relax mind and are often
combined with body-centered relaxation exercises.
iv. Autogenic training consists of six standard exercises that make the body relax.
For each exercise, person uses visual imagination and verbal cues to relax his
body in some specific way.
v. Self-hypnosis can open one’s mind to suggestions that can relieve stress or
change the way he respond to stress.
vi. Meditation focuses your attention on feeling calm and having a clear awareness
about one’s life.
vii. Guided imagery (visualization) is a method of using imagination by the person to
help him, relax and release tension caused by stress. One’s body responds to the
images in one’s mind.
viii. Music therapy can relax body, improve mood, and change the pace of day.
ix. Humor therapy is becoming widely accepted as a tool for reducing stress and
boosting the body's immune system.

Ways to relax body

i. Physical activity: Exercise can reduce stress and the stress response. Aerobic
exercise—the kind that increases your heart rate, such as walking, running,
bicycling, or swimming—is especially useful for counteracting the harmful
effects of stress. Even everyday activities such as house cleaning or yard work can
reduce your stress level if you do them vigorously. Stretching is also a good way
to relieve muscle tension. Regular, moderate physical activity may be the single
best approach to managing stress.
ii. Doing something enjoyable: A meaningful activity helps to relieve tension. This
can be a hobby, such as gardening; a creative activity, such as writing, crafts, or
art; or doing volunteer work for a cause that benefits others. Playing with and
caring for pets also can help you relax. Although you may feel that you are too

18
 busy, making time to do something you like can help you relax and make you
more productive in other areas of your life.
iii. Body-centered relaxation: Body-centered relaxation skills are especially useful
for people who experience physical symptoms of stress. These skills include:
iv. Breathing exercises: such as roll breathing, a type of deep breathing.
v. Progressive muscle relaxation, which reduces muscle tension by relaxing
individual groups of muscles one by one.
vi. Massage, such as a shoulder and neck massage. You can see a massage therapist,
have a friend or family member give you a massage, or even give yourself a
massage.
vii. Aromatherapy, which uses the aroma-producing oils (essential oils) from plants
to promote relaxation.
viii. Yoga, Tai Chi, and Qi gong, which are forms of exercise and meditation. They
generally require initial instruction. These activities can be done at home.
ix. Magnetic field therapy. Researchers believe treatment with magnetic fields may
be useful for a number of health conditions, including problems related to stress.
But not everyone agrees on this treatment. Some claims of how well it works are
not based on science.
x. Avoiding Unnecessary Stress
xi. Because stress is unavoidable in life, it is important to find ways to reduce or
prevent stressful incidents and decrease your negative reactions to stress.
xii. Managing time
xiii. Time management skills can allow you to spend more time with your family and
friends and possibly increase your performance and productivity. This will help
reduce your stress.
To improve your time management:
Save time by focusing and concentrating, delegating, and scheduling time for your self.
Keep a record of how you spend your time, including work, family, and leisure time.
Prioritize your time by rating tasks by importance and urgency. Redirect your time to
those activities that are important and meaningful to you.

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Manage your commitments by not over- or under committing. Don't commit to what is
not important to you.
Deal with procrastination by using a day planner, breaking large projects into smaller
ones, and setting short-term deadlines.

Build healthy coping strategies;

It is important that you identify your coping strategies. One way to do this is by
recording the stressful event, your reaction, and how you coped in a stress journal. With
this information, you can work to change unhealthy coping strategies into healthy ones—
those that help you focus on the positive and what you can change or control in your life.
Lifestyle
Some behaviors and lifestyle choices affect your stress level. They may not cause stress
directly, but they can interfere with the ways your body seeks relief from stress. Try to:
Balance personal, work, and family needs and obligations.
• Have a sense of purpose in life.
• Get enough sleep, because your body recovers from the stresses of the day while
you are sleeping.
• Eat a balanced diet for a nutritional defense against stress.
• Get moderate exercise throughout the week.
• Limit your consumption of alcohol.
• Don't smoke.
Social support
Social support from family, friends, and the community is a major factor in how we
experience stress. Research shows a strong relationship between social support and
mental and physical health. This type of support includes both emotional support such as
love, trust, and understanding, as well as advice and concrete help such as time or money.
Asking for help is not a sign of weakness. In fact, it can bring you closer to people you
interact with every day, and it can significantly reduce your stress level. If you are feeling
stressed, you can look for support from:

20
Family members and friends
Programs offered through your school or job (for example, assistance programs or stress
management courses).
Colleagues at work, or people you interact with in other areas of your life (such as people
who share your hobbies or other interests).
Be sure to see someone who has experience and credentials for e.g professional
counselor.
Members or leaders of your mosque or religious organization
Support groups, if you have special circumstances such as providing care for someone
who is elderly or has a chronic illness. Support groups may also be available on the
Internet.
Changing thinking
When an event triggers negative thoughts, you may experience fear, insecurity,
anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness. These
emotions trigger the body's stress response, just as an actual threat does. Dealing with
your negative thoughts and how you see things can help reduce stress. You can learn
these techniques on your own or seek help from a professional such as a counselor or
specialist
.Thought-stopping helps you stop a negative thought to help eliminate stress.
Disproving irrational thoughts helps you to avoid exaggerating the negative thought,
anticipating the worst, and interpreting an event incorrectly.
Problem solving helps you identify all aspects of a stressful event and find ways to deal
with it.
Changing your communication style helps you communicate in a way that makes your
views known without making others feel put down, hostile, or intimidated. This reduces
the stress that comes from poor communication. Use the assertiveness ladder to improve
your communication style.
Treatment for other conditions
You may need treatment for other emotional conditions related to stress, such as anxiety,
depression, or insomnia. Treatment may include medicines or professional counseling.
Professional Help

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Stress can be overwhelming. If this is the case, you may want to seek outside help from a
professional counselor or other health professional. This can help you find a number of
approaches to reducing the symptoms of stress and help you decrease the stress in your
life.
Professional help is available for the following therapies or techniques:
• Cognitive-behavioral therapy teaches you to be aware of how you perceive
stress, helps you understand how your perception influences your reaction to it,
and teaches you how to develop and maintain skills to deal with stress.
• Biofeedback is a method of consciously controlling a body function that is
normally regulated automatically by the body, such as skin temperature, muscle
tension, heart rate, or blood pressure. Learning biofeedback requires several
sessions in a biofeedback lab or other setting.
• Hypnosis by a hypno therapist helps people accept suggestions that can help
change their behavior. It is important to find a health professional with a lot of
training and experience in hypnotherapy. Some psychologists, counselors,
doctors, and dentists are experienced in hypnotherapy.

Interventions used to deal with stresses that result from immediate surroundings
Make changes in your surroundings;
If you have a headache because you've been reading with poor light, move to
another room where the lighting is better. Changing your surroundings can mean turning
on lights, turning off loud music or raising or lowering your computer chair. Make a
careful survey of the places where you spend a good deal of your time, your study place
at home or your workplace for example. Check your surroundings carefully for potential
situational stressors.
Caringly and carefully communicate;
You need to learn to communicate with those with whom you are having
problems. Sometimes your situational stress is caused by people. This is a more
complicated potential source of stress. Whenever there are problems, you owe it to
yourself and to the other person to reach a mutually acceptable solution to the problem.
This involves communications in a caring and careful way.

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Learn how and when to say "NO”;
Sometimes your stress is caused by taking on too many responsibilities. Some
people have a habit of always saying "yes" to requests for help by others. Pretty soon
they not only have all their own problems and responsibilities to attend to-they have
everyone else's too! You need to become more aware of your limits and learn when you
have reached them. The next step is to practice saying "no". Remember, your first
responsibility is to your own health. You are of little use to others if you are not healthy.
Learn techniques for time management
Situational stress often results from feeling like we don't have enough time to
accomplish all we need to in a given day. In many cases it is not a lack of time that is the
problem, but rather it is poor time management skills that lead us to this dilemma. Time
management means different things to different people. For some, it will be something as
simple as making lists of "things to do". For others, learning to use daily planners and
organizers will help them to better manage their time.
Delegate responsibilities
People with perfectionist tendencies have trouble delegating work. They have the
attitude that, "If I want it done right, I have to do it myself". They fear that by letting
someone else help them with a given task that they are losing control and that something
will probably go wrong. We need to learn that there is more than just, "my way" of doing
things. Learning to delegate responsibilities when they become overwhelming, will help
you build more trusting relationships and will relieve your burden of too many stressors

Interventions used to deal with stresses that result from abusing or neglecting body
Practice relaxation training;
Relaxation equals energy. Because a relaxed body conserves energy, there remains
more stored energy to be used on demand. Balance periods of activity with times of
relaxation is a luxury, it's a necessity. Inner relaxation means being comfortable with
'who you are'. By becoming more aware of your patterns of behavior and learning
your reactions to stress, you may be able to learn how to approach pressure situations
with a more relaxed attitude. The next time you encounter a stressful situation, be
mindful of your reactions. As you relax, more choices open up to you, so you needn't

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 react automatically in negative, habitual ways. Dealing with body stress often simply
means dealing with the evident symptoms that are seen in the body. For example,
when you see rapid, shallow chest breathing, you can counter that with the practice of
more relaxed breathing technique. Or when you notice tense muscles in various parts
of the body, you can practice systematically relaxing the muscles by consciously
loosening the muscles that seem to be tense.
Avoid common stress-inducing substances
The stress-prone diet;
There are several food items that are a regular part of the average American diet that may
predispose one to stress and ultimately, a stress related physical disorder. With our
current understanding of nutrition we conclude that the stress-prone diet is:
1. High in sugar- frequent choices of foods high in sugar cause what is known as
'reactive hypoglycemia', a situation where the blood sugar level temporarily elevates
followed by a rapid decline below normal. We refer to the elevation as a "sugar high" and
the decline as the "sugar blues". Our bodies respond to these cycles in ways very similar
to a stress response. Symptoms include: dizziness, weakness, hunger, headaches, and
irritability. Repeated cycles add to the rate of wear and tear of various body systems.
2. High in salt- Sodium is necessary for proper function of the nervous system, but too
much salt causes improper function of both the nervous and skeletal muscle systems. Salt
is also implicated in certain types of high blood pressure and edema, a condition of
inflammation in and around the joints.
3. High in caffeine- Caffeine is a nervous system stimulant and as such causes a group of
symptoms in the user that are characteristic of stimulant drugs: wakefulness, alertness,
increased energy etc. When the effect of the caffeine wears off the energy is replaced by
fatigue, drowsiness, irritability and sometimes depression. Continual, heavy use of
caffeine can lead to addiction and a series of mood swings that can play a role in
increased stress levels.
4. Deficient in water-soluble vitamins- Vitamin C and the B complex which is
comprised of several B vitamins are referred to as the 'water soluble' vitamins. The
functions of these vitamins are too numerous to mention here but for the purpose of this
discussion it is important to note that a properly functioning nervous system requires

24
sufficient amounts of water soluble vitamins. Prolonged stress states deplete vitamin C
while other energy yielding processes require B vitamins. Since water-soluble vitamins
are not stored in great quantities in the body and since they are required for so many
important processes, they should be included generously in ones daily diet.
5. High in alcohol Heavy alcohol consumption can lead to vitamin deficiencies. People
who use alcohol may provide much of their daily energy (calorie) needs through alcohol
consumption. Since alcohol and alcoholic beverages are deficient in "supporting
nutrients" and since, the metabolism of alcohol in the body uses up several B vitamins the
person who engages in this practice routinely may develop nutrient deficiencies.
6. High in nicotine- Nicotine is an addictive drug found in cigarette, cigar and smokeless
tobacco. As a stimulant drug it causes increased heart rate and blood pressure. Cigarette
smoking is associated with increased incidence of death from lung cancer and heart
disease.
Nutrition’s role
Several nutritional needs usually increase under consistent stress; these require both diet
and sensible supplement use.

i. Protein: It should be increased but without fat. In other words, don't start eating
processed meats or steak. Instead, select low-fat foods - fish, poultry or beans.
You'll be better off eating a non-fat protein supplement and vegetables.
ii. Fiber: Increase it! Many of the bad effects of stress cause higher bile output. This
can mean gallstones in the future plus bowel problems and elevated cholesterol in
the present. A good fiber supplement and a high-fiber diet make a lot of sense and
relieve many of the ill effects of stress.
iii. Vitamins and Minerals: If there were ever a reason to take a good, balanced,
daily, multiple vitamin/mineral supplements, stress is it. In addition, extra
balanced B-complex and extra vitamin C can make up for both shortfalls and
losses through elimination, which seem to accompany stress.
iv. Calcium: The added losses in nutrients often show up as calcium loss. An extra
one or two calcium tablets daily can help offset this problem.

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Herbs
For centuries people have used herbs to help the body relieve tension associated with
stress. Three such herbs have stood the test of time: valerian root, passion flower, and
kava kava. (Dr. James Scala, 1998)

Exercise regularly
It cannot be stated emphatically enough that exercise is an important way to reduce stress
levels. Both physically and mentally, exercise can function to alleviate distress, and help
lessen a person's susceptibility to stressors.
Practice stretching and/or yoga
Both of these activities provide a physical means for counterbalancing the physical
stresses you are experiencing.
Interventions used when stresses result from negative thinking or from a tendency to
mentally create problems or unrealistically exaggerate problems
Find health enhancing phrases and repeat them regularly
Write little notes to yourself which say, "Smile more today" or, "Don't take things too
seriously", or whatever else might reinforce a relaxed state of mind. Post these little notes
in places where you are likely to see them often (bathroom mirror, refrigerator door, etc.).
Or perhaps, enlist the help of a friend. You can write these little notes to each other and
leave them in places where they are sure to be found. This practice can help to remind
you that you have a tendency toward mind stressing.
Practice meditation and/or prayer
In the West, the techniques of meditation are often extracted from their Eastern religious
traditions and provide simple methods for focus and concentration. A by-product of this
focus is stress reduction. Meditation techniques have been shown to be effective in
reducing heart rate and blood pressure, two common indicators of stress. Prayer can be
used by those who are comfortable in a religious context. Prayer also allows focus (on
God or on specific words of wisdom) and, as a result, often leads to a reduction in stress
levels.
Create Mandalas
A Mandala is a drawing that is made inside of a circle (usually). It is essentially a vehicle

26
for concentrating the mind. Using a pie pan or a small plate, one can trace a circle on a
piece of paper. Then, just start drawing. You can draw shapes, lines and pictures. The
Mandala is an expression of your subconscious thoughts and feelings, and therefore
should be constructed with great care and concentration. It often helps to use colored
pencils in order to more accurately portray your feelings.

Effects of Stress
Stress can affect you both immediately (acute stress) and over time (chronic
stress). Tension is often the first signal of acute stress. Tense muscles are tight and feel
"hard" to the touch. A tense mind makes you feel jumpy, irritable, and unable to
concentrate. This could be your signal to do something about stress, both for your
immediate comfort and to prevent the long-term effects of stress
Effects of stress on emotions and feelings;
No matter how much one tries to act "emotionless", to follow prudence only, it is
impossible not to feel emotions. Emotions can be suppressed voluntarily, but we can
never "turn them off" at full. Whenever we are under stress the limbic system is activated
and it is one of the major centers responsible for emotions and feelings.
It is very important to mention that the effects of stress on emotions are as much
physiological as psychological. A hormone have direct effect on emotions and no matter
what our attitude toward the stressor is, emotions may be greatly affected just by the
availability of a certain hormone. Fear triggered by adrenaline is one example.
The effects of stress on emotions are complex and not fully understood. There is a
myriad of theories explaining emotions, and the link between consciousness and brain
physiology is still not understood.
General happenings in stress
Heart rate, blood pressure and respiration rise in order to supply muscles and
brain with more oxygen. More blood is sent to the skeletal muscles and the brain, while
blood flow decreases to the stomach, kidneys, skin and liver. Sexual and immune
functions are suppressed. Hormones acting as natural opiates are released, in order to
relieve potentially existing pain. Natural fats and sugars are actively produced to supply
the organism with extra energy. Senses become sharper. The organism activates those

27
systems crucial for an immediate physical response and decreases the energy supply to
those organs, which are not so important in a state of emergency.
In short the sympathetic nervous system is stimulated. It should be noted however that
some people tend to respond in just the opposite way in a stressful situation. In their
organisms the parasympathetic system is stimulated, hence the symptoms are opposite -
low blood pressure, slower respiration rate, muscles are too relaxed, fits are possible.
However the majority of people respond to stressors with activation of the sympathetic
system.

Individual differences
How stress affects a person depends on several things including:
i. Inherited traits.
ii. Your experience with stress.
iii. How you perceive stress.
iv. Your coping strategies.
v. Your social support.
Some people seem to stand up to or bounce back from stress better than others, and some
even seem to thrive on stress—this is known as being stress-hardy or resilient.
When you understand how you deal with stress, you can make lifestyle changes to lower
your stress level, help you cope with stress better, and help you recover from stress more
quickly.
The importance of stress management
When you are practicing stress management, you will learn how to control your
emotions so that people won't think of you as an over-reactor, but you will also be able to
control your mind to stay positive. With a positive attitude any task can be completed and
on time.
The first step to stress management is to identify stress factors; the second step is
to recognize the steps to help change the situation. Sometimes we are able to eliminate
the problem, but most of the time, we must find ways to grin and bear it. However, you
can reduce the time you spend on or with the causes. You can also find ways to reduce
your stress by stretching the task our over time or delegating.

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 When it comes to stress, you need to be aware of the causes of it and how you
emotionally and physically react. If you find that your stress causes serious side effects
on you like depression or if you become so nervous that you a literally sick. Some times
when confronting our stress with the help of a physician, we are able to find a more
effective program.
Stress management is used all over the world in many cultures to help control
ones self. Stress is hard on everyone and it affects everyone at some point in his or her
life. However, it can help relieve the side effects of stress that prevents a person from
efficient living.
It’s not only about helping you develop ways to handle the stress, but it also will
put you on a path. For that you need to set and pursue goals that are meaningful.
However, with goals, you may find that you will became frustrated or upset when they
aren't met. That's okay, you will be able to set new goals and be successful.
Mind over mind is what is all about. You not only have to think that you can
handle everything within the deadlines, but you also have to be able to find self-
discipline. Stress management begins with discipline because you have to find ways to
calm yourself down as well as find techniques to tackle everything that is handed to you.
We all have our breaking points. The hard part is learning how to control our emotions
and thoughts so that we don't reach our breaking point. That is why everyone needs to
learn about stress management. This condition is different for everyone, but the idea is
still the same. To practice it successfully you need to find something that allows you to
let go of all your worries.
Stress management is as simple as taking a walk. It was been proven that physical
activities would improve a person's mental health, help with depression, and relieve the
side effects of stress. You should try to exercise at least three or four times a week. In
addition, you should try to avoid stimulants like nicotine or caffeine. This makes a
person's heart rate increase and will be more likely to be affected by stress.(Gartane Ross,
2008)

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Change in body when it is under stress
Certain strong stress is a specific, something that we don't experience in daily life.
So, when our body feels something wrong, in other word, when our body accept the
stimulus as a stressor, the homeostasis is disturbed.
Then, our body copes with the stressor and secrete hormone through hypothalamus, and
adrenal cortex system. Hormones have influence on internal body organization.
At this time, it also influences on the blood system and give effect on the immune
system through white blood cell. Also, it adjusts the works of organs through
hypothalamus to autonomic nerve system. The change in the body is called "stress"
scientifically.
What's important is that the hypothalamus gives order according to the stressor.
And that the order is given to put the body back to its normal condition according to the
stressor. No matter how much various stimulation is given to the body, there is no
different to that hypothalamus works according to adjust the body. This general
movement is called "unpeculiar" movement.
The defensive system given out by the hypothalamus to adjust the body is called
"general adaptation syndrome, (GAS)" and GAS appears at out body when your body is
under stress.
When the adjustment order is given out, the effect on the body is called "stress
response." Which mean, stress response is the evidence that your brain and your body is
moving according to the strong stimulus. By presenting stress response and being under
stress condition, your body fights against the stressor. It is something like getting a fever
in order to make the defensive system in your body work easily to fight against the virus.
Stress reaction is something that needs to happen. In other words, when stress
response appears, it means that your body is receiving some kind of a stress from a
stressor. We can judge if the stress condition is dangerous to continue or not by the
degree of the stress response. If the stress responses become worse, your body will take
some kind of an action to remove the stressor. But if there is no stress response, your
body will not know that it is under some sort of stress so it will leave the stressor alone.
If the stressor works badly on to the body, it might someday ruin your body.
Although all stressor doesn’t mean that it is bad to the body, it is "peculiar" and "not

30
daily" thing. Therefore, if your body's defensive system cannot remove the stressor by
itself, you have to protect your body consciously.
Stress response tells you the necessity of it. Stress reaction is the messenger that tells you
that there is danger in your body.

Examination stress

Examination stress is a psychological condition in which a person experiences

distress before, during, or after an exam or other assessment to such an extent that this
anxiety causes poor performance or interferes with normal learning. Many students
experience heightened stress levels as examinations approach and in some cases that
stress can become very acute, resulting in what many people refer to as panic attacks.
Certain types of academic examinations can have a significant impact on psychological
and physical health. Academic examinations have often been used in stress research
because they are “predictable, standardized, and discrete examples of real-life stressors.

Undergoing academic examinations has been associated with changes in mental and
physical health including increased anxiety, increased negative mood, and changes in
salivary pH hormone levels, immune function and wound healing these studies and others
suggest that academic examination stress can have a significant impact on a student’s
well-being. Examinations were being used in stress research as early as 1914. There has
not been adequate discussion about the methodological and statistical issues associated
with them.

For some people examinations are a source of inordinate stress. It can be very debilitating
mentally. Such stress can lead to medical troubles and can spoil what would otherwise be
a good time at school. Also, it can reduce the efficiency of performance so that results
emerge lower than they should. Of course, most people have some reaction to
examinations looming so the problem is to know if we ourselves are the ones who have a
more definite problem or whether we are normally apprehensive.

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When student is excessively anxious?

There are two good indicators which will help one to identify whether his or her concern
about examination might be something greater than the usual unease which most people
feel. Usually student will be aware of a history of difficulty with nerves at various times
before and/or during exams. Some possible reactions towards examination stress are
following;

Usually student will be aware that his worries "turn on". "Turning on" is a phrase which
means that the worries suddenly seem to appear - when he wake up one morning, or
somebody says something, or something reminds him about an exam. The effect is one
where he feels generally "turned on" to worry and have unpleasant feelings without any
other cause. Typical times for worry to turn on are:

• Long before - at the beginning of the exam year or before you even arrive at
school.
• About three months before exams;
• The week preceding exams;
• 36 hours before the exam;
• At the start of the exam;
• During the exam;
• After the exam.

If student worries about exams most often he will probably have strong reactions at more
than one of these times.

Reactions to Exam Stress

Physical symptoms

Anything can happen but typically: sleep isn't right, there's loss of appetite, skin rashes
develop, neckache, headache, increased craving for alcohol, stimulants, caffeine. There
may be actual nausea.

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Physical sensations

Again anything can happen but typically: sensations of panic, dizziness, muscular
tension, hyperventilation, sensations of nausea.

Thinking

Preoccupation with examinations even though the exams may be ages away. Some of the
thoughts are uncomfortable ones and may contain self-critical ideas, running oneself
down and comparing oneself unfavorably with others in more than one way. One may see
the future as bleak with him as a loser - not getting his degree or being inferior to others.
There may be some memory loss.

Images

These usually take the form of unpleasant scenes or flashbacks from previous
examinations. They can be very vivid. There may be nightmares.

Actions
Student may find himself tending to try and block out the subject of examinations -
maybe avoiding going near to the examination halls, not looking at old exam papers,
leaving lectures or turning off when the subject is mentioned. He may be too easily
distracted with very short spans of concentration. He may tend to find yourself forgetting
easily and getting writer's block. One key factor is that his normal functioning at study
tasks becomes lessened. A drop of a quarter of his normal efficiency is indicative of exam
stress.

Effect on interaction with others

Other people can be involved in the worry. Student may find himself withdrawing,
unable to talk to people as much as usual. He may find himself frightened of what people
may say about examinations. People may be less reassuring than usual.

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Feelings

Student’s mood is usually slightly down or anxious; it can be exclusively one or the other
but often comes mixed. There may be feelings of terror. He may experience some
despair.

What Causes Excessive stress?

The explanations about this type of stress are very varied. One thing is certain - with this
type of worry there is invariably a move from simple worry to definite anxiety. It has
been suggested that this can be one’s personality type but also may have some origins in
earlier periods of his life. Just occasionally, the worry can emerge for the first time when
he has a variety of other stressors. Some suggest that sensitivity to imagined criticism
may be to blame.

Lack of preparation

Lack of preparation is another factor that can contribute to test anxiety. Poor time
management, poor study habits, and lack of organization can lead to a student feeling
overwhelmed. Students who are forced to cram at the last minute will feel less confident
about the material covered than those who have been able to follow a structured plan for
studying. Being able to anticipate what the exam will cover, and knowing all the
information has been covered during the study sessions, can help students to enter the
testing situation with a more positive attitude. Test anxiety can also develop genetically.

Lack of confidence

Lack of confidence, fear of failure, and other negative thought processes may also
contribute to examination stress.

The pressure to perform well

The pressure to perform well on exams is a great motivator unless it is so extreme that it
becomes irrational. Perfectionism and feelings of unworthiness provide unreasonable

34
goals to achieve through testing situations. When a student's self-esteem is too closely
tied to the outcome of any one academic task, the results can be devastating. In these
situations, students may spend more time focusing on the negative consequences of
failure, than preparing to succeed.

Accommodations

Examination stress prevents students from demonstrating their knowledge on

examinations. To be covered by the Americans with Disabilities Act, examination stress
must pass two legal tests. First, it must be a "mental impairment." As a form of Social
Phobia, a mental disorder included in the Diagnostic and Statistical Manual of Mental
Disorders, it meets this first test. Second, it must "substantially limit one or more of the
major life activities." Individuals for whom examination stress is one manifestation of
Social Phobia-Generalized are substantially limited in the major life activities of
interacting with others and working. Individuals for whom test anxiety is the only
manifestation of their Social Phobia are substantially limited in the major life activities of
thinking and working, the latter because they are excluded from any career requiring a
test for application, credentialing, licensure, or training. Accommodations may include
taking the exam in a separate room or taking an untimed examination. Documentation
supporting a diagnosis of examination stress should include evidence of significant
impairment in test performance.

Symptoms

Physical — headaches, nausea or diarrhea, extreme body temperature changes, excessive

sweating, shortness of breath, light-headedness or fainting, rapid heart beat, and/or dry
mouth.

Emotional — excessive feelings of fear, disappointment, anger, depression,

uncontrollable crying or laughing, feelings of helplessness

Behavioral — fidgeting, pacing, substance abuse, avoidance

35
Cognitive — racing thoughts, 'going blank', difficulty concentrating, negative self-talk,
feelings of dread, comparing yourself to others, difficulty organizing your thoughts

Causes

Examination stress can develop for a number of reasons for example;

Negative experience

There may be some prior negative experience with exam taking that serves as the
activating event. Students who have experienced, or have a fear of, blanking out on tests
or the inability to perform in testing situations can develop stress.Worrying about how
stress will affect someone, can be as debilitating as the stress itself. This kind of stress
can build as the examination situation approaches, and can interfere with the student's
ability to prepare adequately.

HOW TO PREPARE FOR EXAMS:

• Don't work all night - get some sleep.

• Allow time for a breakfast before you start, or lunch if it is an afternoon
examination.
• Make sure you know when and where the exam will take place.
• Get to the venue in plenty of time to allow you to stay as relaxed as possible.
• Take a drink of water in with you.
• Try not to spend too much time analyzing your performance after the
examination. This almost inevitably leads to anxiety since we all focus more on
what we have done wrong, than what we have done correctly.

LONGER-TERM ANXIETY/STRESS PROBLEMS

We understand that some people, in addition to having to deal with the

immediate stresses associated with examinations, feel that they have to cope

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 with these problems to varying degrees throughout their whole period of
study at University - not just at specific times.

• For some people examinations are a source of extreme stress; the

emphasis placed on success by the institution, parents and themselves can
be overwhelming. Exam stress can spoil what would otherwise be an
enjoyable time at university. Also, it can reduce the efficiency of
performance so that results emerge lower than they should, when anxiety
begins to affect exam performance it has become a problem.

Effects of examination stress

• Nervousness

• Having difficulty reading and understanding the questions on the exam

paper

• Having difficulty organising your thoughts

• Having difficulty retrieving key words and concepts when answering

essay questions

• Doing poorly on an exam even though you know the material

• Mental blocking – going blank on questions or remembering the

correct answers as soon as the exam is over.

Tips to avoid examination stress

Almost everyone feels nervous before an exam. Butterflies in the stomach and worrying
thoughts are indications of exam nerves that are probably familiar to all students. In fact,
a certain amount of nervous tension probably helps us perform to the best of our ability,
producing a rush of adrenaline that helps us to feel alert and focused. But too much
anxiety can BLOCK thoughts, create a negative frame of mind, and lead to panic and
potentially poor exam performance. However, there are certain steps you can take to help
control your stress levels.

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Do’s

• Manage your studying – don't go mad and lock yourself away with
your books 24 hours a day. If you study for long periods you will stop really
absorbing what you read. So, break up periods of work with periods of
relaxation. Reward yourself for your hard work with small treats.

• Eat properly – eat well balanced meals and plenty of fresh fruit and
vegetables, moderate your alcohol intake.

• Avoid too much caffeine, e.g. coffee, tea and fizzy drinks. These give
you a quick 'high' followed by an energy slump.

• If your energy does slump, have a banana rather than a caffeine drink.
This helps to maintain your blood sugar and so helps you to maintain your
energy levels.

• Good sleep is vital – exam stress sometimes makes sleeping difficult.

So, set a definite time to go to bed and stick to it. Listening to soft music, a
light snack or a glass of milk and a warm bath will help you relax before
bed.

• Keep busy – keeping busy when you are not studying stops you
dwelling on exam worries. Sport and other activities can make you feel
more relaxed, as well as boosting confidence. So, take regular breaks out of
your studies to relax in this way.

• Positive mental attitude – be confident in yourself, self affirmation

really works, tell yourself that you can do it, and generally psyche yourself
up.

• Plan ahead - try to work to a revision timetable – start planning well

before exams begin.

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 • Everyone revises differently – find out what routine suits you best,
alone or with a friend; morning or late at night; short sharp bursts or longer
revision sessions.

• Highlight salient points when taking notes – as an aid for future

revision or if you need to clarify something with a tutor.

• Look at past exam papers and try answering some of the questions.

• Ask for help if there are things you don't understand. If you are feeling
stressed you could try talking to a Counsellor.

Don'ts

• Don't leave revision to the last minute.

• Don't avoid revising subjects you don't like or find difficult.

• Don't cram ALL night before an exam.

• Don’t spend too much time analysing your performance after the
examination, this almost inevitably leads to anxiety since we all focus more
on what we have done wrong, than what we have done correctly.

• Don't forget that there is a life beyond revision and exams.

• Don’t arrive at the exam too early – waiting around can be unnerving
10 minutes is quite enough.

On the day

• Have a good breakfast if you can.

• Give yourself plenty of time to get to the exam room.

• Make sure you know where the exam is being held and the time.

• Take everything you will need – extra pens, water, tissues, etc.

• Find your desk calmly and arrange your pens, etc.

• Try not to panic – read through the whole paper thoroughly and choose
the questions you want to answer.

39
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