It's normal to feel stressed and anxious before exams, and there are effective coping strategies.

What exactly is Exam Anxiety?

When faced with an exam, assessment, or performance situation, almost everyone will feel nervous or anxious. This is a common and natural reaction for many students as they prepare for and take exams.

In fact, a moderate level of anxiety or stress is necessary for good performance because it allows us to be psychologically and physically alert during an exam or assessment.  This is called positive stress.

The difficulty arises when our anxiety level reaches an optimal level, interfering with our study or performance. When anxiety is too intense, we may have difficulty learning and remembering what we need to know for the exam and find it hard to focus on questions or demonstrate our knowledge or skills during the exam.  

Even if you recognize high levels of exam anxiety in yourself, the good news is that you can learn how to effectively deal with it so that it doesn't take over or interfere with your performance.

What causes Exam Stress / Anxiety?

The skills you will find most helpful in dealing with exam anxiety will depend on the factors causing it. Exam stress may be linked to:

• Negative exam experiences in the past
• Inadequate knowledge of exam-taking techniques
• Unaware of correct study methods
• Negative thinking about the exam situation (e.g., "I'm going to fail.")
• Pressure to achieve excellence
• Fear of failure
• Unhealthy habits like an unhealthy diet, not taking enough sleep, exercising, or relaxing

Taking the time to understand and identify what is causing your anxiety can help you develop an effective plan to deal with it.   We can help you find the exact cause of your anxiety.

Some common signs of Exam Anxiety

• Concerned about forgetting information while studying
• During tests, you may experience freezing or going blank.
• Irrational negative thoughts prior to an exam
• Having the impression that you have not prepared enough
• Fear of failure the test
• Having trouble sleeping the night before each exam
• Lack of self-confidence
• Having trouble focusing while studying for upcoming exams
• Vomiting or rumbling in the stomach

How to manage Exam Anxiety

1.  Look after your body to maintain a healthy mind.

Healthy eating, regular sleep, and exercise can all be easily overlooked when we're busy. However, these are necessary for our physical, mental, and emotional well-being. For instance, sleep is essential for memory and concentration.

Prioritize fundamental self-care when creating your study schedule. This means setting aside time for things like healthy and wholesome meals, plenty of sleep, regular exercise, and social, enjoyable, or relaxing activities. Then, you can organize your study time around these.

2.  Learn how to deal with physical symptoms of Exam Anxiety

It's critical to understand that the physical symptoms of anxiety are unpleasant but not harmful.    

To calm your body or reduce tension, you can learn and practise relaxation techniques such as deep breathing, yoga, meditation, music therapy, etc.

You need to practice the suitable technique regularly so that when you are overwhelmed you can use it appropriately and easily to relax and calm your mind.

3.  Prepare as much as possible for the exam

Start to study for the exam early and using effective study techniques to help you learn, understand, and remember information. Being well-prepared can help you feel confident about your study material, which can help keeping the stress at minimum.

4.  Reframe your thoughts to make stress work for you

Your academic performance may be impacted by how you interpret exam anxiety. We are motivated and energised by moderate levels of stress, which also aid in our ability to concentrate and remain alert. Stress can reduce emotional exhaustion during exam time and enhance performance if we think of it as beneficial to study by giving us the strength and energy to overcome obstacles.

5.  Make connections with people who are encouraging.

Some students find it both comforting and motivating to study with other friends who are experiencing a similar circumstance. If other people are stressing you out, it's also acceptable to take a break from them. It can be crucial to talk to supportive friends or family about your feelings or things unrelated to your studies.

6.  Take on the role of your own motivational coach.

We may feel more overwhelmed and be less motivated to take positive action if we become preoccupied with negative or self-critical thoughts. Remind yourself that it is normal to experience exam anxiety and that you can manage it. Focus on your academic achievements and the practical steps you've taken in the past to pass exams to reaffirm yourself.