Exam anxiety is the experience of feeling an intense moment of fear or panic before or during an exam/ assessment. Little anxiety is normal and even sometimes helpful to stay mentally and physically alert. Examination Anxiety is a combination of physiological over-arousal, tension and somatic symptoms, along with worry, dread, and fear of failure that occurs before or during test situations. This anxiety creates significant barriers to learning and performance. Like any other attribute, Anxiety also has levels of intensity in which it affects us, and affects us differently;
- Low anxiety: Low anxiety may feel a little nervous about an upcoming exam but are still able to focus their attention on their studies.
- High anxiety: High anxiety students attempt to avoid the situation by not showing up to the exam, or may endure it but with extreme fear. High anxiety can tip some into a sense of panic: “l just really can’t do this!”
Read More: How to cope with Exam Stress?
Signs and Symptoms of Examination Anxiety
- Behavioral: Fidgeting, pacing, substance abuse, avoidance
- Emotional: Excessive feelings of fear, disappointment, anger, depression, uncontrollable crying or laughing, feelings of helplessness
- Physical: Headaches, nausea or diarrhoea extreme body temperature changes, excessive sweating, shortness of breath, light-headedness or fainting, rapid heartbeat, and/or dry mouth.
- Cognitive: Racing thoughts, ‘going blank’, difficulty concentrating, negative self-talk, feelings of dread, comparing yourself to others, difficulty organizing your thoughts.
Causes of Examination Anxiety
- Low self-esteem.
- Over expectations and parental pressure.
- Fear of failure, and previous poor test performance.
- Genetic or heredity components and family history of anxiety.
- Sometimes in order to maintain healthy academic pressure in the classroom teachers unknowingly stress the students.
Read More: Examination Anxiety, a Myth or Reality?
Management of Examination Anxiety
- Yoga: Certain yoga asanas can relieve your stress and negativity from the system.
- Dhanurasana (Bow Pose)
- Matsyasana (Fish Pose)
- Sirsasana (Headstand)
- Marjariasana (Cat Stretch)
- Setu Bandhasana (Bridge Pose)
- Hastapadasana (Standing Forward Bend)
- Janu Shirsasana (One-I-egged Forward Bend)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Effective Note-Taking
- SQ4R method: An active study-reading technique based on these steps; survey, question, read, recite, reflect, and review.
- Active listening: A person who knows how to maintain attention, avoid distractions, and actively gather information from lectures.
- Sleep
- 6 to 8 hours of sound sleep is very important for maintaining good mental health. Avoid using devices like T.V., computers, and mobile phones before sleeping.
Study Strategies
- Sit at the front of the class.
- Try to learn particular information in many different ways.
- Don’t study in the last hours to avoid the last-minute Blues. It reduces stress.
- Study multiple subjects every day, rather than just focusing on any one subject.
- Test your progress with the help of sample papers, previous year’s question papers, mock tests, etc.)
- Study in a Specific setting or place that matches your concentration demands (using a table and chair instead of a bed or couch can be beneficial)
- Take scheduled study breaks and reward yourself at the end of each study session. (e.g.: listening to music, talking with friends and family members eating healthy and favourite food etc.)
Read More: Examination Anxiety: One of the biggest issues for students
Healthy food
Certain foods that are rich in vitamins E, C, D, Antioxidants, and Amino acids are very helpful in reducing anxiety. Brazil nuts, Almonds and walnuts, Omega-3-rich foods, Eggs, Pumpkin seeds and Banana, Dark chocolate, Turmeric, Yogurt, and Green tea help to reduce anxiety. A balanced diet should be inculcated especially during examinations. One can overcome examination anxiety by using proper study techniques, yoga, regular exercise, enough sleep, and healthy food. At times anxiety can be overwhelming to deal with on your own. In times like these, you can seek help from a Clinical Psychologist. Basic clinical solutions to deal with it are:
- Relaxation therapies
- Mindfulness
- Progressive muscle relaxation
- Cognitive behavior therapy
- Systematic desensitization
- Although medication is not recommended for examination anxiety if one gets panic then some anxiolytic drugs can be prescribed by a psychiatrist.
