Knowing your stress

As an IB or Eindexamen candidate, the pressure of exams can feel overwhelming. Balancing schoolwork, expectations, and personal goals can take a toll on your mental and emotional well-being. However, by identifying the sources of your stress and learning how to manage them, you can gain control over your workload and reduce anxiety.

One effective way to do this is by using the *Three Ps Model*: Pressure from Others, High Expectations for Yourself, and Trouble with Time Management. This simple framework helps you pinpoint where your stress is coming from and find practical solutions to address it.

Step 1: Identify Your Stressors

Start by taking a moment to reflect on what specifically is stressing you out. Break it down into three categories:

1. Pressure from Others

Do you feel overwhelmed by the expectations placed on you by teachers, parents, or friends? Are you constantly trying to meet other people’s standards, rather than your own? This pressure can feel like a heavy weight, making it hard to focus on your own goals and needs.

2. High Expectations for Yourself

Are you afraid of failure? Do you feel the need to be perfect in everything you do? The fear of not measuring up can cause immense stress. Remember, perfectionism often leads to procrastination and burnout, so it's important to recognize when it's hindering your progress.

3. Trouble with Time Management

Are you struggling to organize your study sessions? Are assignments piling up because you keep putting them off? Time management issues are common among students preparing for big exams, and they can make everything feel chaotic and out of control.

Step 2: Categorize Your Stress

Now that you've identified your stressors, it's time to categorize them using the Three Ps Model. Reflect on each area and write down what specifically is causing you stress. For example:

- Pressure from Others: "My parents expect me to get perfect grades and attend a prestigious university."

- High Expectations for Yourself: "I fear that if I don't ace every exam, I'll ruin my future and disappoint myself."

- Trouble with Time Management: "I often leave studying until the last minute, and then I feel overwhelmed."

Step 3: Create Strategies for Coping

Once you've categorized your stressors, it's time to come up with actionable strategies to deal with them:

1. Pressure from Others

If external pressure is causing you stress, talking to someone you trust (like a teacher, counselor, or close friend) can help. Open up about how you're feeling and seek support in setting realistic expectations. You might find that the people in your life are more understanding than you think.

2. High Expectations for Yourself

Perfectionism can be paralyzing. Remind yourself that "done is better than perfect." Rather than aiming for flawless work, focus on making steady progress. Understand that mistakes are part of learning, and they don’t define your abilities or future.

3. Trouble with Time Management:

If poor time management is contributing to your stress, it’s time to get organized. Create a study schedule with specific goals and deadlines, and stick to it. Break tasks into smaller, manageable steps to avoid feeling overwhelmed. Use reminders on your phone or a planner to keep track of what you need to do.

Step 4: Take Action and Reduce Stress

By recognizing and understanding your stressors, you can take proactive steps to reduce stress and improve your well-being. Here are a few additional tips to keep in mind:

- Practice Self-Care:

Make time for breaks, exercise, and relaxation. Taking care of your body and mind will help you stay focused and energized.

- Stay Positive:

Practice self-compassion. Remind yourself that you’re doing your best and that it’s okay to not be perfect.

- Seek Support:

Don’t hesitate to ask for help when you need it. Whether it’s a tutor, a mentor, or just a friend, seeking support can make a big difference in managing your stress.

Conclusion

Stress is inevitable during exam periods, but it doesn’t have to control your life. By understanding your stressors through the Three Ps Model and implementing strategies to address them, you can manage your anxiety more effectively. Remember: you are capable, and by taking it one step at a time, you’ll set yourself up for success.