Tips for Overcoming Exam Anxiety

There are few times in the life of a student when they feel as anxious as they do around exam time. Whether you’re in high school, college, grad school, or taking a professional qualifying exam, nerves are almost always part of the picture. There are healthy and effective ways to deal with exam anxiety, and these can help make exam time at least bearable, and perhaps even enjoyable.

Challenges with facing exam time.

Exam time can bring up a lot of complex emotions. A person may be fearful about an upcoming exam because they’ve taken it before, and it didn’t go so well. Alternatively, they know someone who’s taken it, and they’re afraid because of what that outcome was. Exams can also be exciting because it’s the last hurdle before you qualify or complete another milestone on your journey.

There are many reasons for this emotional complexity in how people approach and experience exams. Often, the stakes are high with an exam. You may have to defer a dream for another year or semester depending on the outcome. Also, failure is hard to go through. Exams test certain competencies, and it’s easy to take failure as a reflection of who you are as a person.

Exam time is difficult for many because of what it represents, and because preparing for exams can be overwhelming and stressful. Without a clear plan, creativity, and resilience, exam time can be the worst time of one’s academic year. It doesn’t have to be.

How to deal with exam anxiety

You may or may not be a typically anxious sort of person, but facing exams always seems to succeed in putting one’s nerves on edge. Sometimes, even the mere fact that others in your cohort or grade are feeling nervous can unsettle you; you might start to think to yourself, “What am I missing?”. You don’t have to be anxious during exam time. Here are some tips to help you overcome exam anxiety.

Prepare thoroughly

Preparation can help soothe frayed nerves. This preparation can start way before you enter exam season by studying regularly. Nonetheless, with a clear study plan that highlights key areas and concepts to cover, you can feel more in control and handle your nerves better. Preparation can also include getting familiar with the format of the exam to know what to expect.

Practice relaxation techniques

When you’re feeling anxious, knowing how to calm down can help. Techniques like deep breathing, progressive muscle relaxation, and visualization can help calm your nerves before, during, and after an exam.

Self-care is a must

Your physical well-being impacts your emotional and mental well-being. Make sure to get enough sleep to help you concentrate and regulate your emotions well. Self-care also includes exercising regularly, as exercise not only helps reduce stress and anxiety, but it also boosts your mood. Take study breaks to refresh your mind and avoid burnout. Eat a balanced diet and stay hydrated.

Don’t forget to laugh, and to find ways to retain perspective on what’s happening. Use humor, whether watching a comedy special or reading a humorous article or comic strip to lighten your mood.

Get your mindset right

You can put yourself into a fearful frame of mind which doesn’t help you to focus on the task at hand. You can encourage yourself with positive affirmations and remind yourself that you’ve prepared well. Replacing negative thoughts and self-talk with positive, empowering thoughts and affirmations will help place you in a healthy frame of mind to face the exam with confidence.

In addition to the above, reframe your thinking by viewing the exam as an opportunity to learn and grow instead of as a source of fear.

Stay present

It’s easy to get distracted by either the future or the past. Instead, focus on the present moment and what you can control, using mindfulness techniques, for instance. Meditation, yoga, or mindful breathing can also help calm your mind.

Seek support

You don’t have to walk the journey of anxiety by yourself. Speak to your friends, family, or a counselor about your anxiety. It may be that your anxiety could benefit not only from counseling but also from a treatment plan that includes medication. Talk with your healthcare provider if your anxiety is interfering with daily activities and seek the help you need.

Getting help for exam anxiety

It is normal for you to feel some level of anxiety when facing an exam. With these tips, however, you can learn to manage your anxiety and perform to the best of your ability. To speak with a counselor at Westlake Christian Counseling for more tips to help you keep your anxiety under control so that you can face exams well, contact our office today.