Managing Exam Stress: Five Strategies Proposed by a Neuroscientist
Preparing for Exams: Neurophysiologist Offers Stress-Management Strategies
Photo: Roman IGNATYEV
Amidst the pressure of exams, neurophysiologist and Professor at Moscow State University, Vyacheslav Dubynin, shared scientifically-backed life hacks with schoolchildren in an open lecture. These strategies aim to help students manage anxiety, maintain focus, and optimize brain potential.
Managing Exam Anxiety
Dubynin emphasizes the importance of addressing anxiety before it becomes overwhelming. Deep breathing exercises, such as the "square" method (inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4), can help reduce cortisol levels and calm the mind. Another method is intentional breath-holding for 10-20 seconds, which increases carbon dioxide levels, dilates brain blood vessels, and enhances cognitive abilities.
Physical activity, such as free dance for a few minutes or a short walk, can also help "reset" neural networks and clear the mind. Household chores, like preparing a salad or interacting with an aquarium, provide a calming focus and divert the brain's attention away from stress. Hugging—emphasized by Dubynin as a simple yet effective tool—increases oxytocin levels, which can help reduce anxiety.
Memorization Techniques
The brain absorbs information better through emotions and images. Dubynin suggests organizing study materials into a structured outline, creating diagrams with connecting arrows, and using mnemonic devices to make learning more engaging and memorable. Taking breaks after each information block allows the brain to reinforce neural connections.
The Pomodoro Technique—working actively for 25 minutes, then taking a 5-minute break with light physical activity—is another useful method for managing energy and focus.
Communication and Creativity
Discussing exam topics with others helps engage areas of the brain responsible for logic and speech, improving comprehension and reducing anxiety. Reading books, articles, and discussing them with friends provides additional perspectives and encourages deeper understanding. Asking family members to listen and advise on study topics can also be beneficial.
Digital Detox and Brain Health
Dubynin highlights the dangers of digital distractions during study sessions. Scrolling through social media and other sources of disjointed information depletes the brain's resources without providing necessary rest. To maintain focus, it's essential to turn off notifications, organize one's workspace, and limit distractions.
Basic Needs for Optimal Learning
Proper sleep, nutrition, and exercise are crucial for effective learning. Aim for 7-8 hours of sleep, as it helps the brain consolidate information. Consuming healthy snacks, such as fish, nuts, and blueberries, nourishes the brain during study sessions. Regular short walks of 20-30 minutes can further enhance concentration.
In summary, Vyacheslav Dubynin offers practical strategies to help students manage anxiety, make the most of their brain potential, and maintain focus during exams. By integrating deep breathing exercises, physical activity, structured study techniques, communication, and a digital detox, students can improve their performance and reduce stress in the lead-up to exams.
- To manage anxiety during exams, neurophysiologist Vyacheslav Dubynin suggests deep breathing exercises, physical activities, and intentional breath-holding.
- The brain absorbs information better through emotions and images, so Dubynin recommends organizing study materials into a structured outline, creating diagrams, and using mnemonic devices.
- Discussing exam topics with others, reading books, and asking family members to listen and advise can help improve comprehension, reduce anxiety, and encourage deeper understanding.
- Proper sleep, nutrition, and exercise are essential for effective learning, so aim for 7-8 hours of sleep, eat healthy snacks, and take short walks during study sessions.
- Vyacheslav Dubynin emphasizes that maintaining brain health involves limiting digital distractions, organizing one's workspace, and turning off notifications during study sessions.
