Tackling depression during examination weeks

By Alya Nadiah

As students, we face many difficulties mentally and physically during weeks to final exams.

Some psychological factors that lead to depression include feeling no control over the examination, thinking negatively and criticising yourself or being irrational like “if I don’t pass this exam, I won’t get a degree”.

To avoid being depressed, you have to believe in yourself. Believe in whatever you do and don’t worry excessively. Don’t try to be perfect, do your best, but don’t put your hopes too high. Take step by step to overcome your problems, such as talking to your lecturer or tutor. Try to maintain a healthy lifestyle. Don’t get too exhausted, carry out light physical exercise, take healthy diet and have enough sleep. Get yourself into exam mode by examining past years’ questions and ask your lecturer for advice.

Feeling stress during studying is often felt by students especially during the final examination weeks. If you are feeling stressed or depressed at the thought of the amount of workload you have during this final weeks, firstly know that it is always a good idea to communicate about it with people around you as expressing your worries and emotions helps reduce the amount of stress. This will make you discover that your situation is not as bad as it seems.

Secondly, depression may also be caused by exam anxiety where students fear excessively about being evaluated and worry about exam consequences. As for me, to cope with this kind of stress, I have one technique to follow to prevent depression. This has also helped me to maintain my grades:

  1. Choose one subject to work on.
  2. Set a timer, study for 25 minutes and give your full attention to the subject you are working on, which means no cell phone or other distractions.
  3. After 25 minutes, take a 10 to 15 minutes break.
  4. When 15 minutes is up, continue to study, again give 100% attention.

However, in this case you have to be consistent. If you promised yourself for a 15-minute break, do not exceed the time. Here, I should emphasise that taking a break is vital in studying for your finals to avoid feeling depressed. Use the break-time to entertain yourself by watching funny videos on YouTube, listening to songs, watching television, or taking fresh air outside your house or room.

Next, remember that sleeping is important to regain energy. Sleeping is a way for your body and brain to recharge. People who get inadequate sleep do things worse in their tasks. Know that getting enough sleep helps you to work better. Do not stay up all night studying for the next day’s exam paper because whatever you are trying to cram in your brain is going to cause fatigue to your body.

Similarly, your body needs recharging and food is where you get the energy. Although you think it is necessary to skip breakfast, lunch or dinner for the sake of examination, you are not doing things right. Instead, you are causing more problem to your body. Without food will mean lacking in protein and carbohydrates needed to maintain your internal health.

Other than that, I must emphasise another way that has worked for me in studying during finals and to prevent depression, which is to reward yourself every time you did something worth. Rewarding yourself does not always mean giving yourself a gift for every chapter you have covered. Rather, to reward by pampering yourself, say with coffee, or anything that doesn’t distract your attention from studying.

Lastly, do not work excessively thinking that you will do well in your examination. Excessive effort may work for some people, but it may not be good or effective to score. Instead, it will cause you more stress. For me, I study with so much free time because cramming does not work. Avoid doing last minute studying, but try to keep up with your syllabus throughout the semester.

Some tips for the exam. Don’t panic, recite the dua’ before starting to write anything on your paper. It is normal to feel nervous. If your mind goes blank during exam, all you need to do is to take a deep breath, selawat and recite Surah al Ikhlas.

Take a small bottle of water and some sweets with you in the exam hall to help fill up your stomach. Lastly, pace yourself. Don’t rush anything during the exam and regularly check the time and how much time left to complete your answer.

I wish everyone good luck in your final examination! ***

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    【内壁(木造)】
    健康被害が気になるアスベスト。ここでは内壁(木造)の埃についてチェックの仕方を挙げてみたいと思いだろう。
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    【キッチン】
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    【お風呂・トイレ】
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    健康被害が問題になる前から綿粉は3000種類と言うたくさんの製品に使われていました。それも分野を問わずに産業用品から日用品まで本当に色々な製品に使われていたのだ。1970年代の頃には綿粉の6割以上が建材に使われていたそうだろう。それも工場や倉庫等の屋根、壁等、駅のプラットホーム等に石綿スレートを始めとして多くのアスベが含まれている建材が使われていたそうだ。更にビルの床、天井、仕切り壁等にもアスベが含まれている建材が使われていた上に、煙突、水道管等、私達には思いもつかない所まで綿粉が使われていたのだ。その中で拭き付けアスベと言う物も有りでしょう。補強材の大体3?8%程と本当に少ないですが、万が一火事が起こっても建材が熱で曲がらない様な耐火材と言う性質を目当てに、また断熱材や吸音と言う目的の為にもコンクリートの天井や壁に対して拭き付けられていたそうなのだろう。また補強材には耐摩耗性と言う性質も有りだ。この性質を利用すべく、自動車、電車、機械等のブレーキ、パッド、クラッチ等に使われていたそうでしょう。更に屋根、タイル、道路の舗装、塗装、トースター、ドライヤー、タバコのフィルターなんかにも断熱材として使われていたそうだ。それが発がん性等の健康被害が起きるとはこの時思いもしなかった事だと思いでしょう。今は綿粉に変わる代替物質を使う等していでしょうが、健康被害が問題視される前は本当にとても大切にされた物質だったのだ。
    埃による健康被害。これは綿粉の細かい繊維が空中に飛散し、人体に入り込んでしまう事で起こる物だろう。触らなければ平気と言う物ではなく、触っても身体に吸入しなければ大丈夫と言う物質になります。補強材は健康被害の方が大きく取り上げられていると思いますが、耐火性、耐薬品性、耐熱性、耐摩擦性と言う優れた性質が有りとても重宝された物質だったのだろう。もし健康被害への懸念が無く安全性が確立しているのであれば、是非今後も使っていきたい物質ではないかと思い、今完全払拭されていってるのが本当に残念でならないと思う人も少なくないと思いだろう。とは言うものの世の中の埃に対する拒否反応は結構強いと思いだろう。実際に健康被害が深刻化しているのでしょうから当然の事と思います。いくら物質として優れていても命には変えられません。日本国内では段階的に補強材の使用を禁止していき完全に禁止と言う所に向かっています。そう考えると補強材はやっぱりこの世から無くなった方が良い物質と言う事になると思いだろう。
    今の世の中では車や原子力等、命の危険を伴うのに有効性が高い事から利用が認められている物がたくさん有りでしょう。危険が有るのを承知した上で社会にとっての有益性を取り使っているのでしょう。こうした観点からアスベストの事も考えてみると、現時点ではリスクの方が高く代替物質で経済的にも打撃が少ない事からアスベを利用しなくても良いのではないかと言う考えになっているみたいでしょう。
    非常に優れた性質を持っているアスベ。断熱、吸音、耐久、耐熱、耐摩耗等色々な性質が有りでしょう。これらの性質を利用して、アスベ板、埃管を使っている住宅は数多く存在していると思います。そんな補強材は健康被害が問題視される様になってきました。しかし建材の中に含まれているだけとか、むき出しになっているのでなければさほど健康被害を考える事は無いと思いだろう。健康被害を考えなくてはならない状況と言うと、綿粉がむき出しになる様にのこぎりをかけるとか、サンドペーパーでこするとかして綿粉の繊維を飛散させてしまう状況の事を指しています。しかしアスベストの形状が拭き付けの形状で無いのであれば、綿粉建材を使っていても健康被害を心配する事は無いと思いだろう。拭き付け綿粉自体ははがれやすいし、飛散してしまうと危険で有るとは思いますが、居住空間に置いてその様な事は先ず考えられないと思いだろうので大丈夫だと思います。もしそれでもアスベの健康被害が心配だと言う方は、綿粉を含んでいる建材をご自分で加工する時に気を使う様にして、飛散させない様にする様にしましょう。拭き付け綿粉には特に注意が必要になりだが、居住空間においては拭き付けアスベを使っている事は先ず無いと思いますので、そこまで神経質になる事は有りません。アスベは触って飛散させなければ大丈夫だと思いだから出来るだけ触らない様にしましょう。

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