How to overcome stress and depression during exams?

Question

Hello doctor,

I am a 23-year-old male suffering from depression. I failed my exams. I am unable to take this into my mind. I feel tired and depressed due to my exam failure. I am trying too hard to succeed in my upcoming examination. Will this stress affect my career growth? Now, I want to perform well and so I am revising my portions often. I would like to know some ways that would help to cope with this depression.

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for your query.

I understand your concern and it is tough to deal with this phase in life. You have a major depressive disorder. There is non-pharmacological management for your depression, you should try to follow the below guidelines to deal with it.

You should exercise daily for 30 to 45 minutes like at least going for a walk.
You should do meditation for 20 minutes daily, just sit in one place in a comfortable position and try to concentrate on your normal breathing, do not stop or force yourself to stop your thoughts, just let it be. It will help you to relax and increase concentration.
You should eat healthy home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
You should take enough 7 to 8 hours of sleep daily.
You must avoid tobacco or alcohol or any substance abuse.
You must take the help of seniors and teachers for exam preparation.
Work on your weak subjects.
Do not just read but prepare to clear the exam.
You should take the exam at home.
You must do the following blood reports - CBC (complete blood count), vitamin B12 and follow up within one week.

I hope this has helped you. Thank you.