The Panhellenic Exams for Lyceums (GEL) kick off on May 30, followed by the Vocational Lyceums (EPAL) on May 31. This marks a significant moment for thousands of students after extensive preparation. The atmosphere is filled with pressure, affecting not just the students but also their families. However, with practical strategies and mental empowerment, students can navigate the challenges of exams, transforming them into opportunities for personal development.
Experts from the Hellenic Society of Adolescent Medicine, along with psychologist Akis Makrigiannis from the mental health organization Klimaka, offer insights on managing anxiety and building mental resilience. Their focus is on realistic preparation and mindful self-care.
1. Realistic Planning and Routine
In stressful times, a structured daily routine serves as an anchor amid the chaos of exam preparation. Establishing fixed times for sleep, meals, studying, and relaxation helps regulate your biological clock, lessen anxiety, and enhance focus. Simple changes, like dressing for the day instead of lounging in pajamas or keeping your study area tidy, can instill a sense of control and seriousness.
When organizing your study material, aim for realism. Instead of striving for “perfect preparation,” set achievable goals within a flexible schedule. Use color coding or notes for challenging subjects, limit distractions by keeping your phone away, and tackle today’s tasks rather than procrastinating. Recognize that nobody is perfect—a adaptable plan leads to more effective progress.
Each student has a unique learning style; some concentrate better in the morning, while others excel at night. Tailoring your study habits to your preferences enhances both effectiveness and reduces stress.
2. Caring for Body and Mind
Physical health is crucial for mental clarity. Good sleep—especially at night—boosts memory, concentration, and mood. Exams are not merely tests of stamina; they require discipline and self-care. The Hellenic Society of Adolescent Medicine suggests aiming for at least seven hours of sleep, balanced meals, and adequate hydration each day.
Light physical activity, such as a 30-minute walk, can alleviate stress and enhance mood. Breaks should be viewed as necessary respites, allowing your brain to rest and absorb information. Quality breaks—like a brief walk or some light music—can be more beneficial than prolonged, uninterrupted study sessions.
Additionally, simple relaxation techniques, such as deep breathing exercises in a quiet space or visualizing calming images, can provide refreshing moments throughout the day, helping restore balance and relaxation.
3. Focus on Genuine Effort
The anxiety surrounding the Panhellenic exams often arises from the misconception of “all or nothing.” The belief that success or failure dictates one’s worth is not only incorrect but detrimental. Instead, channel this anxiety into creative energy—prioritize giving your best effort rather than aiming for unattainable perfection.
Practicing conscious breathing, visualizing serene scenes, or recalling past successes can boost confidence and alleviate pressure. Positive thinking is a practical tool for flexibility during challenging times. View challenges as opportunities for personal growth.
Keep this phase in perspective: it is an intense yet temporary part of your journey, not the culmination of your life. Future opportunities extend far beyond a single exam.
4. The Importance of Communication
No one should face this journey alone. Parents, friends, and teachers can provide support without adding extra pressure. A nurturing environment makes a significant impact. Open conversations—free from intrusive questions like “Did you study enough?”—can be extremely beneficial.
Unconditional acceptance is crucial. Children must understand that parental love is not contingent on grades, which strengthens their inner resilience against anxiety. Honest expression of feelings—whether to a trusted person or through writing—can provide immense relief and lighten the mental load.
5. Exams Are Not the Final Destination
Setting goals is vital, but they should remain flexible and forward-looking. Having a backup plan doesn’t mean giving up on your main objective; rather, it reflects a realistic approach to life’s unpredictability. No setback is final. Envision your future, visualize your journey, and let the person you aspire to be inspire you. Remember, your dreams are not defined by a score.
Ask Me Anything
Explore Related Questions
