Practical Strategies for Managing Stress During Fellowship Exam Preparation
Preparing for your GP Fellowship exams can be a time of significant stress and uncertainty, much like the feelings many of us experienced during the global upheavals of 2020. The heightened anxiety that accompanies preparing for high-stakes exams like the KFP, AKT, or CCE is natural, but it’s essential to manage this stress effectively to ensure it doesn’t spiral into overwhelming anxiety or burnout.
Here’s a guide to coping with the uncertainty and challenges of exam preparation while maintaining your mental health and focus.
1. Be Compassionate to Yourself
Not everyone manages stress or unpredictability the same way. Instead of comparing yourself to others, accept your unique coping abilities. Remember, exam preparation is a process, and setbacks are part of the journey. Celebrate small achievements and practice self-kindness as you progress.
2. Reflect on Past Wins
Recall previous situations where you overcame challenges or performed well under pressure. What strategies did you use then? Reflecting on your strengths can provide reassurance and guide you in tackling current obstacles effectively.
3. Set Boundaries with News and Social Media
Constant exposure to overwhelming information, whether exam-related or general stressors, can heighten anxiety. Limit your consumption to trusted sources and designate specific times to check for updates. Avoid consuming stressful content before bedtime to protect your sleep quality.
4. Reframe Negative Thoughts
It’s easy to catastrophize during times of uncertainty. Instead of assuming the worst, ask yourself questions like:
- “Am I overestimating the chances of failure?”
- “Am I underestimating my ability to adapt and succeed?”
- “What’s a more balanced perspective of this situation?”
Challenging negative thought patterns can reduce stress and foster a more constructive mindset.
5. Pretend You’re Advising a Friend
When faced with self-doubt or fear, think about what advice you’d give a friend in your position. This external perspective often helps clarify what actions to take and alleviates unnecessary pressure.
6. Maintain Self-Care Routines
Consistency is key to managing stress. Focus on these foundational practices:
- Healthy Eating: Prepare nutritious meals to fuel your mind and body.
- Exercise: Engage in regular physical activity to boost your mood and energy.
- Sleep: Prioritise 7–8 hours of quality sleep to enhance memory retention and focus.
Incorporate mindfulness techniques like yoga, meditation, or deep breathing exercises to promote relaxation and clarity.
7. Stay Connected to Your Purpose
Remind yourself why you’re pursuing a career as a GP. Your motivation might stem from helping others, securing a stable future for your family, or contributing to community health. Tapping into this “bigger why” can provide resilience and perspective during difficult moments.
8. Nurture Social Connections
Even during busy exam preparation periods, maintaining relationships with family and friends is crucial. A quick video call, a text message, or even a short conversation can uplift your spirits and remind you that you’re not alone.
9. Focus on What You Can Control
Break your preparation into manageable tasks and create a daily or weekly timetable. Structured routines, like dedicating time to study, relaxation, and physical activity, provide a sense of predictability amidst uncertainty.
10. Reframe Your Inner Dialogue
Pay attention to your self-talk during stressful times. Replace unhelpful thoughts like “I’ll never be ready” with affirmations such as:
- “I’m making steady progress.”
- “This is a challenge, but I can handle it step by step.”
Adopting a kinder and more optimistic tone can significantly improve your mindset.
11. Don’t Hesitate to Seek Help
Sometimes, managing stress requires external support. The GP Institute of Australia offers performance coaching tailored to GP trainees. These sessions provide tools to manage stress, enhance preparation, and build confidence. Speaking with a psychologist or mentor can also help you develop healthier coping strategies.
How the GP Institute Can Support You
The GP Institute of Australia offers comprehensive resources to help you succeed in your exams:
- Performance Coaching: One-on-one sessions to address procrastination, exam anxiety, and study habits.
- Structured Courses: Tailored exam preparation resources, including mock exams, study guides, and group webinars.
- Expert Guidance: Access to experienced educators and psychologists who provide personalised feedback.
By leveraging these resources, you can approach your exam preparation with confidence and clarity.
Conclusion
Coping with uncertainty during GP Fellowship exam preparation is about balance—managing stress while staying motivated and connected to your goals. By implementing these strategies and seeking support when needed, you can navigate this challenging period with resilience and focus.
References
- GP Institute of Australia: Comprehensive Support for GP Exam Success
- Australian Psychological Society: Managing Stress and Uncertainty
- Keng, S.L., Smoski, M., & Robins, C. (2011). Mindfulness in Psychological Health.
- Harvard Medical School: The Link Between Sleep and Learning
- Happier: Strategies for Dealing with Stress and Uncertainty