Do you worry that your mind will go blank during an exam? Do you ever think to yourself, “I’m not sure I can handle this.” Do you find it difficult to breathe or have a racing heart during exams?
When taking a test, most individuals are worried, but research suggests that certain people are more prone to exam anxiety than others. So, what’s going on here? What are your options for calming down?
Exam Anxiety
Exam anxiety is when you have a serious fear or panic attack before, during, or after an exam or evaluation.
There are two types of anxiety: Low Anxiety and High Anxiety.
Low Anxiety: While students with low anxiety may be apprehensive about an upcoming exam, they may still concentrate on their studies or the questions asked during the assessment. Low-anxiety pupils are less likely to have intrusive thoughts or feel overwhelmed by the exam.
High Anxiety: When confronted with a feared test setting, kids with high apprehension react immediately with anxiety. They try to dodge the issue by failing to show up for the exam, or they may show up but are afraid. Some people experience panic as a result of high anxiety: “I just can’t do this!”
Students with high or low anxiety may react to tests differently. Effective anxiety control, on the other hand, has been shown in studies to boost exam performance.
Recognizing when your anxiety has grown above an acceptable level and is interfering with your ability to complete the exam – this is a high level of anxiety – is the issue.
A racing heart, sweaty hands, shortness or quick breathing, and feeling sick are all physical indicators of excessive anxiety.
The physical response to the “fight or flight” reflex is frequently accompanied with high levels of anxiety. This is how our bodies respond to a perceived threat, and while it is unpleasant, it is not dangerous.
Ways To Deal With Exam Anxiety
Study early and in the same locations
Rather than cramming everything in at once, it is considerably better to study in small chunks over time. Spending time studying in the same or comparable areas as where you will take your test might also help you remember the material you need when it comes time to take the test.
Establish a routine for pre-testing. Discover what works best for you and use the same techniques each time you study for an exam. This will relieve stress and assist you in being well-prepared.
Speak with your teacher
Make sure you know what each test will entail and how to prepare for it. Also, let your teacher know that you have anxiety when taking tests. He or she might be able to offer you advice that will help you succeed.
Maintain a healthy way of life
- Maintain a healthy lifestyle.
- Participate in aerobic exercise on a regular basis.
- Eat well and sleep well.
- During exam season, continue to get enough sleep, exercise, and eat healthy foods.
- Caffeine, sugar, nicotine, and cannabis are all known to cause anxiety.
Obtain accurate information
- Check the exam date, time, and location well ahead of time.
- Know what to expect when you arrive at the exam, including the format of the questions, the exam’s content, the exam’s value, and so on.
Effective study
- Anxiety can be reduced by being well prepared.
- Spread your studying out over the semester rather than “cramming.” When you believe you won’t have enough time to finish everything, anxiety rises.
- Study for 50 minutes at a time, with 10-minute breaks for activity or nutrition in between.
- Study by doing exactly what you’ll be doing on the exam: sitting at a desk and writing answers to practise questions in a timed format.
Get ready to take the exam
- You can eliminate unnecessary sources of anxiety by figuring out how to get to the exam room ahead of time.
- Consider what commonly distracts you during exams (e.g., frequent clock-watching, noise from other students, etc.) and devise strategies to deal with these distractions in advance.
- Get as much rest as possible the night before the exam.
- Keep track of the time by wearing a watch.
- Wear layers of clothing to keep your body temperature in check during the exam.
- Arrive at the exam room a few minutes early to avoid encountering nervous people.
Change your mindset
- Maintain a mindset of doing your best under the circumstances rather than expecting yourself to be perfect.
- After the exam, prepare a treat for yourself. Compliment yourself as you write the exam; for example, “half done and so far, so good.”
Change unhelpful beliefs
- Over time, learn and practise challenging negative thoughts (for example, “I’m going to fail.”)
Apply test-taking strategies
- Do a “memory dump” of information you’re afraid you’ll forget on the back of the exam when you first get it.
- Read through the exam at the beginning to determine how much time to spend on each question based on the value of each question.
- Start with questions you already know rather than those you don’t to build confidence.
- To gain information that will help you answer subsequent questions, start with any multiple-choice or True/False section.
- Take 30-second “mini-breaks” throughout the exam to use a relaxation strategy such as closing your eyes, relaxing your hands, and breathing deeply.
These techniques may assist you in overcoming exam anxiety. You’ll ace it if you believe in yourself and prepare well.
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