[Click! Health] Upcoming Suneung... How Should Examinees Manage Their Health?

The period before the College Scholastic Ability Test (CSAT), with less than 100 days remaining, is a time of psychological pressure but also a time to exert full effort to achieve goals. However, if the pressure or anxiety about the entrance exam increases, learning ability can decline, and excessive stress may lead to a slump. Therefore, during this period, examinees need to pay attention to managing both their physical and mental health.

On the 11th of last month, when the July National Joint Academic Achievement Test for the 2024 College Scholastic Ability Test (CSAT) preparation was conducted, examinees were preparing for the exam at Gyeongbok High School in Jongno-gu, Seoul. Photo by Joint Press Corps

Park Jeong-hoon, head of the Neurology Center at Incheon Himchan General Hospital, advised, “Examinees feel sensitive and psychologically anxious due to worries and anxiety about the entrance exam. Since maintaining good condition and psychological stability until the day of the CSAT greatly affects test scores, it is necessary to have one’s own stress relief methods such as meditation, light exercise, and sufficient sleep to alleviate anxiety and tension.”

It is important to be cautious of sudden illnesses before an important exam. Physical strength and concentration, which have been well managed, can easily deteriorate, and it takes time to regain optimal condition.

Examinees who study in the same posture for long periods often complain of headaches. These are usually tension headaches caused by muscle stiffness in the neck and head areas due to stress and fatigue. When stress causes the head muscles to tense, the muscles contract excessively, pressing on nerves and causing a pain that feels like a band wrapped around the head. To prevent tension headaches, simple stretching and muscle relaxation are recommended. Massaging the neck and shoulders for about 10 minutes and applying pressure with fingers for 3-5 seconds repeatedly on the hollow area behind the ears helps reduce headaches. When studying, maintaining a correct posture by keeping the neck and back straight and standing up frequently to walk a little is beneficial.

If headaches do not disappear with these methods and become unbearable, it is better to take headache medicine prescribed by a medical institution. However, caution is needed as overuse or frequent reliance on headache medicine can lead to chronic headaches.

Examinees approaching the exam date are always at risk of insomnia due to stress and irregular lifestyles. Proper and high-quality sleep improves concentration, memory, and learning ability, so it is good to know methods for sound sleep. First, examinees should reduce intake of coffee or energy drinks, which are commonly consumed. The caffeine in these beverages is one of the factors that interfere with sound sleep. Since caffeine remains in the body for a long time, it is best to avoid large amounts. Instead, taking a warm half-body bath and stretching to relax muscles helps promote sound sleep.

Also, as the exam date approaches, many examinees feel pressure and study late into the night, reducing sleep. Changing sleep patterns frequently actually impairs memory. It is efficient to go to bed regularly around midnight and develop a habit of waking up 2-3 hours before the CSAT start time.

On the 8th, 100 days before the 2024 College Scholastic Ability Test, examinees are studying for the exam at Mokdong Jongno Academy in Yangcheon-gu, Seoul. Photo by Jin-Hyung Kang aymsdream@

There are many cases where stress management is needed due to anxiety and tension. Moderate tension can help maintain concentration, but excessive tension lowers learning ability and causes loss of motivation, so caution is necessary.

Also, if chronic fatigue accumulates, autonomic nervous system imbalance can easily occur. Taking medications that have not been used before for mental stability or physical strength enhancement may disrupt the body’s homeostasis, so it should be avoided. Especially, taking tranquilizers due to severe anxiety is a medication that directly affects the brain and may cause side effects such as decreased concentration and impaired judgment. It is advisable to consult a specialist to decide whether to take them and to test beforehand.

To relieve excessive anxiety 100 days before the CSAT, it is also necessary to have one’s own stress relief methods that help psychological stability. Giving the mind a break through listening to music, meditation, sunlight exposure, or chatting with friends is important. Taking a short walk outside during breaks or doing light exercise is also good for stress relief and mood improvement.