You have most likely experienced a bad assessment result in your time in the education system and probably still fear that each exam you sit or assignment you submit will return with a result that disappoints you. Sometimes it is not even objectively bad in the pass/fail sense, but you just thought that you could do better by your own standards or your fear of failure is too strong. Whether you can relate to any of this or not, we should all prepare for the possibility of getting a bad assessment result in the future and this post will help! You also might like my post on ‘Tips for Surviving Exams’ (I aim to do a similar one about assignments soon) to help prevent getting the bad assessment result in the first place 🙂
Often the process of viewing the bad mark will cause stress to build up inside of you. Then you might continue to feel negative feelings every time you think about the result. It is important to focus on your breathing in these times by taking deep, slow breaths that allow the stress to decrease to a manageable amount and your mental health to be the priority.
Focus on your Successes to Validate Yourself:
Sometimes when you get a bad grade, you spiral into thinking that you are incapable of doing anything right or that your previous good grades will never be seen again; that you have hit the peak of your capabilities. I find it useful to shift the focus onto your successes in your life, whether academic or not, and to remind yourself that you can always improve your capabilities with knowledge and perseverance. This reaffirms your abilities in a variety of areas of your life and gives you hope that you can get a better result in the future. Additionally, you can focus on your successes in that particular assessment task as you will have done something right in it, even if it is not as much as you wanted.
Try to See it as a Way of Improving:
When it comes down to it, getting results and feedback from exams and assignments indicates what you did right and what you did wrong, so you can improve in the future. Try to centre your thinking on this by appreciating that you have been given the awareness to your weaknesses which you can turn into strengths for the future.
Use your Support Network:
It is important to surround yourself with supportive people when you are feeling stressed or other negative thoughts from receiving a bad result. I know that it can seem more ideal to keep everything bottled up from fear of revealing to someone you know something that you are not proud of. However, you do not have to reveal it to everybody and the people that you do tell in your support network should value your mental health more than your academic abilities. Also, remember that your support network includes the academic staff member that marked your work. They can give you specific insight into why you received that result and experience from supporting other stressed students.
Feel your Feelings:
Sometimes you just need to let it all out before you can move on. Just let yourself cry or yell or worry or any other feelings that you feel inclined to exhibit. This can be important so that you can get all of your emotions out of the way without them seeping into your life unexpectedly later on. In saying this, it is still necessary to not do this for an unhealthy amount of time and to come back to focusing on your breathing, as I said before.
If you want to save these ideas and the link to this blog post for easy reference, save this pin on Pinterest 🙂