The stress of the Bac is the reaction physiologique normale of the corps face to a exam perçu as a enjeu important — it devient a problème seulement when it is excessif and paralyse rather that of stimuler. The stress before the Bac, this is universel. All the monde the vit — the best students autant that the other. This who does the difference, this is this that tu fais with this stress. The techniques who suivent are concrètes, immédiates and efficaces.
Évalue your level of stress in 8 questions
Reçois some tips concrets adaptés to your result.
1. Understand why tu stresses
The stress of exam is a reaction physiologique normale. Your corps libère of the adrénaline parce that it perçoit the exam as a situation to enjeux élevés. this is the same reaction that the sportifs of haut level before a compétition.
The problème, this not is not the stress it-same — this is the stress excessif who paralyse. It there has a difference between be in a state of alerte optimal (bénéfique) and be paniqué (contre-productif). the objective is of reach the first state, not of éliminer all stress.
The sources of stress the more courantes at the Bac
2. Techniques for the veille of the exam
Arrête of revise the veille at the soir
Learn of nouveaux chapters the veille is contre-productif. Your cerveau is in train of consolider all this that it has appris the weeks précédentes. Perturbe-the and tu risques of bloquer on some choses that tu sais normalement.
Prepares all to the avance
Cahier of exam, stylos, rule, calculatrice, convocation, CIN — prepares your sac the veille at the calme. Not not chercher its affaires the matin of the exam élimine a source of stress inutile.
Dors at least 7-8 hours
The sommeil is the best consolidant of memory who exists. A nuit courte can reduce your performances cognitives of 20 to 30 %. this is more précieux that 3h of revision of dernière minute.
Mange a bon small-déjeuner
The glucose is the carburant of the cerveau. Sauter the small-déjeuner the day of a exam of 3h30 is a mauvaise idée. Mange quelque chose of solide but not trop lourd.
3. Techniques for on exam day
The respiration 4-7-8 contre the panique
Inspire 4 secondes, retiens 7 secondes, expire lentement 8 secondes. Répète 3 fois. This technique active the system parasympathique and calme the anxiété physiologique in 2 minutes.
Lis all the sujet before of start
Prendre 10 minutes for lire all the sujet before of write the first ligne te gives a vue of set. Ça calme the anxiété of découverte and te allows of planifier your temps.
Commence by this that tu sais
Not commence not by the question the more difficult. Commence by the parties that tu maîtrises. Ça te met in confiance and te gives of the élan for the reste.
Recadre the stress as a resource
The recherche montre that the students who interprètent their stress as 'mon corps prepares to performer' réussissent mieux that ceux who the vivent as a menace. The stress modéré is normal and utile.
4. The best way of reduce the stress: be préparé
All the techniques of management of the stress of the monde not remplaceront never a bonne preparation. The confiance vient of the practice. A student who has does 3 exams blancs complets is infiniment more serein that a student who not in has does aucun.
With Orka, you can simuler the exam autant of fois that tu veux — and each simulation reduced your anxiété parce that your cerveau apprend to identify the situation as familière.
For you aider to well you organize in the dernière ligne droite, consulte notre guide of the best method of revision for the Bac. And for avoid the mistakes who do monter the stress inutilement, lis how to succeed the Bac with the IA.
Réduis your stress in révisant with Orka
The confiance vient of the preparation. Orka, the assistant IA natif Darija for the Moroccan Bac, te allows of you practice autant that tu veux — exercises, QCM, exams blancs — for arriver in the exam with the certitude of have all does for succeed.
Frequently asked questions
How calmer a crise of angoisse during the exam of the Bac?
The respiration 4-7-8 (inspire 4 secondes, retiens 7 secondes, expire lentement 8 secondes, répète 3 fois) active the system parasympathique and calme the anxiété physiologique in environ 2 minutes.
Need-it revise the veille at the soir of the exam?
Non, it equals mieux arrêter of learn of nouveaux chapters the veille at the soir. The cerveau is in train of consolider this that it has appris the weeks précédentes, and perturber this processus can do bloquer on some notions normalement maîtrisées.
The stress before a exam is-it normal?
Oui, this is a reaction physiologique normale — the corps libère of the adrénaline face to a situation perçue to enjeux élevés, the same reaction that the sportifs of haut level before a compétition. The problème not is not the stress it-same but the stress excessif who paralyse; the objective is a state of alerte optimal, not the absence totale of stress.
