Exam anxiety: what is it?
One particular type of performance anxiety is test anxiety. It may resemble the nervousness that many individuals experience before public speaking engagements or auditions. A mixture of tension and symptoms resulting from the worry, fear, or dread of failing an exam can be referred to as test anxiety.
The majority of tests are significant, and failing them could have negative effects. Stress may result from this. Test anxiety can also lead some people catastrophize and make failure seem far worse than it is, especially if there are significant consequences. For example, if a person fails the exam to get into their preferred university, they might think they’ll never be able to find employment.
Similar to other comparable circumstances, test-related anxiety can also result in physical symptoms like:
Headaches
Feeling dizzy
These symptoms may make it harder to focus and may even make an exam seem unachievable. This may lead to students taking too long or “blanking out” on questions, which increases the likelihood that they won’t answer following ones.
As a result, it’s projected that test-anxious people do about 12 percentile points worse than people who are relaxed or not anxious. Additionally, anxiety can impair working memory, cloud judgment, and raise the likelihood of errors, all of which can lower test scores.
You are not the only student who feels anxious before an exam. You can learn how to manage exam anxiety and lessen its detrimental effects on your performance by picking up certain techniques and tactics. Here are five of the best strategies to help you thrive in class and lessen exam anxiety:
Use calming methods.
There are numerous research-backed techniques to help you unwind both mentally and physically before and during tests, which could improve your performance overall. Breathing deeply is one of the main ways to accomplish this. This kind of breathing can be done for two to five minutes at a time, during which you gently fill your lungs and abdomen with air and then gradually release it.
Progressive muscle relaxation is a technique you can attempt if you have tense muscles. Using this method could help you become aware of the muscles in various parts of your body, such your arms and shoulders, and then gradually loosen or relax each one of them.
Keep in mind the necessities: Sleep and nutrition
For many forms of anxiety, lifestyle choices including what you eat and sleep patterns are crucial. A balanced diet is best for the brain, according to research, and some nutrients—especially those high in vitamins, minerals, and antioxidants—may even help with anxiety.
Caffeine can help you wake up faster in the morning, but eliminating it can help reduce anxiety. Because it is a stimulant, caffeine may make anxiety symptoms worse. It could be beneficial to stay away from processed food carbs before an exam as some of them have been linked to mental health issues.
Similar to nutrition and food, getting enough sleep can help you stay focused and even elevate your mood. Even if you’re studying, you might want to avoid staying up too late the night before an exam. It could be preferable to study thoroughly ahead of time and get to bed early instead.
Do not overload the material.
Cramming could have a detrimental effect on memory retention. You may lose key facts if you attempt to take in too much information too quickly. Additionally, forgetfulness might result in anxiety throughout an exam by fostering self-doubt.
For instance, you could find it helpful to progressively go over the content each day before the test. To help with learning retention, you can also make precise notes and go over particular pages of content. You could be more inclined to believe in your skills and perform well on the test if you give yourself extra time to study and get ready.
Take it slow.
Since most tests have a time limit, you can feel pressured to finish the questions quickly. To stay attentive of the task at hand, take a time to read the directions carefully and take a deep breath. In order to discover the best answer, take a minute to relax and picture yourself in a calm room. Then, return your attention to the subject at hand. This could lessen the possibility of making a mistake.
It’s also advised that you attempt not to get too worked up about how your friends are doing on the test. Exams are something that some students like to breeze through, but this might make other students feel anxious and like they are moving too slowly. Rather, make a mental contract with yourself to commit to your own work and to staying focused on it.
Use constructive self-talk.
People who are anxious about tests may have self-defeating ideas or worst-case scenarios in their minds. One of the best strategies for overcoming symptoms of anxiety would be to alter this pessimistic thinking. You may encourage the development of more positive feelings like optimism and confidence as you shift your viewpoint.
Getting assistance to help you unwind during tests
Although it might require work, practicing anxiety management techniques might help you notice results quite quickly. On the other hand, you might benefit from a professional’s individualized approach if your test anxiety is really bad. Counselors in mental health frequently assist clients in overcoming exam anxiety. They can assist you in creating plans for staying composed and focused throughout tests, as well as in determining any underlying causes.