How to come out of depression after exam failure?

Question

Hi doctor,

After I failed the entrance exam, I was depressed. Now I cannot come out of anxiety and have lost my confidence completely, and I cannot concentrate on my studies. I know what I am doing is wrong, and others are right, and when I see someone studying more than me, I get very depressed. As a result, I am not able to perform up to my potential. Kindly help.

Answer 1

Hi,

Welcome to icliniq.com.

Thank you for taking help from the Psychiatrist.

You should take break from your routine and take at least three to five days of break from your study. Another important thing is not to compare yourself with others, and it is like you are insulting yourself. Try to find out the reason why did you fail in the exam, then start working on it. Do not be afraid of it. Make a goal, then start working on it. If possible, find one study partner or study at the library. Do not keep high expectations from yourself; it will give you high disappointment.

Do hard work, make a small daily goal and achieve it that will increase your confidence. Do more and more practice for your exam. Like if your exam is online, then do online practice sessions and take practice exams like you are taking your real exams - same question patterns, same duration, and same time (if your active time is 10 am to 1 pm, then do practice that time). So your mind and body will sit with it.

Depression has nonpharmacological management which include the following.

Do exercises daily for 30 to 45 minutes, like at least walking.
Do meditation for 20 minutes daily.
Eat healthy home-cooked foods, and avoid junk foods.
Spend quality time with friends and family daily.
Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, language, or musical instruments.
Take enough seven to eight hours of sleep daily.
Avoid tobacco or alcohol, or any substance abuse.

Live your life, do not just spend it. Be bold and confident. Talk with yourself by looking into the mirror and making eye-to-eye contact.

I hope you get your answer.