Torrez Carvajal 1

Daniela Torrez Carvajal

John Knott

KIN 34

3 December 2023

Stress Management Case Study

This case is about Melinda, a freshman, who has maintained a 3.0 GPA. Despite her

dedication and effort in her studies, she is affected by intense exam anxiety, leading her to

question the efficacy of her persistent academic efforts. The situation becomes more critical as

Melinda is on the edge of losing her scholarship, a significant consequence that adds an

additional stress to her already high stress levels. The pressure accumulated reaches its peak

when Melinda suffers a panic attack as she prepares for the upcoming chemistry exam, which

plays a crucial role in her academic performance. With only two days remaining before the

decisive exam, Melinda is faced with the urgent need to overcome this emotionally

overwhelming situation and seek assistance so that she can approach the exam with confidence

and effectiveness.

In my experience as a third-year public health college student, my academic experience

has been marked by stressful challenges, especially in science classes such as biology and

chemistry. These courses, while crucial to my major, have been a constant source of stress in my

college journey. The complicated field of biology and chemistry has often left me feeling

overwhelmed. Regardless of my dedication and effort, I face the constant stress of wanting to

succeed in these courses. Sometimes, the pressure intensifies as exams approach. Long nights of

studying and worrying about not fully understanding some topics have taken a huge impact on

my emotional well-being.
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A college student's self-esteem is often closely related to their academic performance, and

helping Melinda to strengthen it is crucial both in and out of the classroom. Inside the classroom,

there are several strategies Melinda can adopt to reduce stress and build her self-esteem.

Focusing on the process, not just the outcome, encouraging Melinda to focus on the learning

process, stressing the importance of understanding concepts rather than obsessing only about

final grades, can reduce pressure and allow for more effective learning. According to the article,

“A broader outlook to reduce pre-exam stress”, “In case the result of the final exam is not ideal,

as long as you have done your best, do not blame yourself.” (Kuang, 2019). It means that if you

get a result on your final exam that is not what you expected, but you have done your best to

prepare, you should not blame yourself. Sometimes things don't go the way we want them to,

despite our best efforts, and that's okay as long as you've done your best. Instead of blaming

yourself, you should acknowledge your effort and learn from the experience to improve in the

future. Celebrating small accomplishments, encouraging the practice of setting attainable short-

term goals and celebrating daily achievements, can help build a sense of consistent

accomplishment and increase self-esteem, even in the middle of academic challenges.

Outside of the classroom, there are several strategies Melinda can implement to reduce

stress and improve her overall well-being. In the book, Decide: Work smarter, reduce your stress,

and lead by example, McClatchy wrote, “Balance is crucial; allocate time not only for studying

but also for relaxation and self-care.” (McClatchy, 2014). In other words, it is important to

maintain a balance in life. Not only should you spend time studying, but also set aside time to

relax and take care of yourself. Studying too much without rest can be harmful to your well-

being, so the key is to find a balance between work and rest time. By allowing time for both

study and self-care, you can maintain a balanced approach to your life, which can be beneficial
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to your mental and physical health. Help Melinda develop planning and time management skills,

such as establishing a balanced study schedule that avoids procrastination and allows for rest

periods to prevent feelings of overwhelm. Division of tasks, encouraging the breaking down of

large tasks into smaller, more manageable parts makes it easier to focus on specific aspects and

reduces anxiety associated with large projects or exams. Encourage regular exercise to reduce

stress and improve mood. Advise Melinda to establish regular rest and sleep schedules. Adequate

rest contributes significantly to the ability to manage stress and facilitates concentration during

study.

If I were in Melinda's situation, I would definitely seek professional help, such as

academic counseling or emotional support, especially considering the additional pressure related

to the chemistry exam and the possible loss of the scholarship. To maintain good health, I would

consider actions such as maintaining healthy habits, eating well, and exercising regularly, as

these can help reduce anxiety and promote a more positive approach. In addition, to form

realistic expectations before each semester, I would seek guidance from academic advisors and

reflect on past experiences, breaking down large goals into smaller steps to avoid feeling

overwhelmed. The idea would be to recognize potential challenges and adequately prepare

myself to address them, while maintaining a balanced and sustainable approach to the new

academic term, especially given the weight of the exam and the importance of maintaining the

scholarship.
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Works Cited

Kuang, S. Y. (2019). A broader outlook to reduce pre-exam stress. Medical Teacher, 41(10),

1200–1201. https://doi-org.libris.mtsac.edu/10.1080/0142159X.2018.1563675

McClatchy, S. (2014). Decide : Work smarter, reduce your stress, and lead by example. John

Wiley & Sons, Incorporated.