How form four candidates can cope with stress as exams edge closer

As we visit schools to talk to Form Four candidates preparing to sit and write KCSE, we take note of high-pressure learning environments. Of compressed curriculums and crash programmes, sometimes, Form Four candidates look anxious as exams edge closer. Connected to anxiety, is stress, and its pernicious effects. Then, tension keeps tightening like a rigid rope. The most challenging bit is when some Form Four candidates lack alacrity, alertness, attention and concentration in class. The situation shifts from bad to worse, when some of them decide to give up. Yet, the attitude of never saying never can repair any despair. It is okay to cry, but try.

We all agree. That when bells blare and horns honk to mark last lap or homestretch; pressure piles up in the candidate class. Indeed, pressure can cause water pipes to rapture. Albeit, sedulous students know, precious things are products of pressure, not pleasure. Largely, teachers should understand that great management of candidate classes call for multilateral preparation for KCSE, which I believe is spiritual, academic and psychological. Actually, I equate Form Four candidates to horses preparing for war. In Proverbs 21:31, we read, “A horse is prepared for war, but victory comes from the Lord God.”

Indeed, anxiety assails people preparing for major events in life. Orison, as a spiritual discipline, is important when it comes to tackling tension and arresting anxiety. In Tough Times Never Last, But Tough People Do, Dr. Robert Schuller wrote: “Prayer is the power that pulls together everything successfully.” No wonder, schools organise prayer meetings to prop up Form Four candidates. Prayer firms up confidence and can convince conscience of candidates to wage and win wars. Prayer also plants peace in their hearts and minds. Prayer poises them for the thrills and chills ahead. More so, in moments of anxiety, tension and fear. Meaning, panic, tension, anxiety and fear of exams — in most cases assail students who lack psychological preparedness. The cure is academic preparation: Content mastery, content retention and top techniques of tackling exams.

Many a time, when Form Four candidates operate at their comfort zones, stress is dead. Whereas, when they stretch, they strive to alleviate stress that is alive. Every Form Four candidate yearning to scoop good grades has to stretch beyond elastic limits. Going the extra-mile is worth it. For no price, no prize. In a heroic book titled The 15 Invaluable Laws of Growth by John C. Maxwell, there is a law he christens The Law of the Rubber Band, which postulates: Rubber bands are useful because they can stretch. Likewise, human beings become useful only when they stretch.

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Ideally, there are two types of stress — eustress (positive) and distress (negative). Distress or acute stress is dangerous. Why? In case we fail to manage it, it can spill to depression as a mental illness. When depression takes a toll on someone, it entices suicidal ideation and contagion. Paradoxically, when set for a major event in life, we can suffer from eustress — a form of stress, which is purely positive. Think of a woman in the family way. Anyway, the one who has never been that way? As she totters to the pensive delivery room, she experiences a lot in her psyche. She blows with bliss because she is going to give birth. Conversely, she experiences positive stress because she has never been there. This is akin to what some Form Four candidates go through when exam bells begin to blare.

So, when it comes to management and mitigation of stress, Form Four candidates should rely on copious coping skills. In a bedazzling book titled Welcome to Your Brain, Dr. Sandra Amodt and Sam Wang recommend either cognitive or behavioral therapies. In cognitive therapy, the thought pattern, contributes to stress management and mitigation. Then, behavioral therapy focuses on behavioral approaches to tackling tension and arresting stress.

Therefore, when feeling overwhelmed, Form Four candidates should seek assistance by opening up to teacher-counsellors and peer counsellors in school. Then, guest speakers that visit schools like the weaver of these words also assist students to arrest stress. Moreover, Sages say, a problem shared, is a problem half-solved. By the same token, it is prudent to crave to be at peace with everyone — administration, teachers, prefects and peers. As a penman, I have come to realise that where there is conflict, there is stress. Trouble is also a serious stressor.

It is also important to have quality sleep. Medical practitioners and psychological pundits recommend 6-8 hours of deep sleep. Albeit, in a school set up, this may not be so. Nevertheless, in the process of expanding the learning time, candidates should ensure that they also sleep at night. Why?

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Because quality sleep improves massive powers of memory. Sleep tackles tension. Sleep mitigates stress. Without quality sleep the previous night, it is impossible to operate optimally the following day. Lack of quality sleep is part of what makes some Form Four candidates not to be active and productive. Instead of concentrating, they sleep in class during the day. Laziness and lassitude takes control.

In addition, permit me to point out that sometimes Form Four candidates suffer from stress, fatigue, tension, boredom — and such — mainly because of the nature of the school programmes. Think with me before I drop this pen. When they do not participate in games and Physical Education (PE), how do we expect them to be fit like fiddles or sound like bells? Actually, experts recommend 20 minutes three times a week of vigorous forms of exercise, which can allow blood to flow freely in the body.

Back to the treasure-trove Welcome to Your Brain, Dr. Sandra Amodt and Sam Wang contend that physical exercise is not only tied to mental wellness, but also to wealth of health. Those sagacious medical scribes contend that lack of physical exercise can lead to stroke. There are two types of stroke. The first type is the hemorrhagic one, which happens when a blood vessels break — and bleed. The second type is thromboembolic, which occurs due to clotting in the blood vessels. Majority of strokes start from a thrombus, a clot that forms in a blood vessel, which hardens due to arteriosclerosis. In all the strokes, a certain part of the brain suffers deprivation of oxygen and glucose, which delivers energy throughout the body. When the flow of blood to the heart halts, for this reason, stroke becomes a “brain attack”.

Somewhat, I do not want to meddle in Medicine – more so Neuro-Science – for that is not my forte. I do not want to be the proverbial professional charlatan that teaches about good grooming yet walks stark-naked. Mine is wise use of words. Meaning, I dote on English Language and Literature. Case closed. My intention was just to make dear readers understand why we should create some time for Form Four candidates to engage in aerobic exercises. For when they exercise, they enhance fitness, alertness, manual dexterity and psycho-motor skills as domains of learning.

So, as I conclude, I think schools should see sense in engaging Form Four candidates in field activities. As a way of helping them steam off, arrest tension, enhance fitness; manage and mitigate stress, increase alacrity and alertness. This calls for creativity and ingenuity. Let there be creative activities revolving around self-care. They can also make it full of fun through games, music, jumping using ropes, sacks and tags-of-war. Advisedly, schools can get a spacious field. Invite a team building and bonding coach: to take Form Four candidates through activities full of fun, but rife with life lessons.

By Victor Ochieng’

The writer rolls out academic talks in schools.vochieng.90@gmail.com. 0704420232