How to Deal with Exam Stress

When a student does not know the subject, the fear of exam is quite natural. Nevertheless, sometimes good students are completely ready but still experience such intense fear, as if they did not know a thing. Thus, any exam is powerful stress that may seriously affect health.

Last time we have discussed how to perform a week before the exam. Such method of studying causes intense mental activity. The pressure on the same muscles and organs due to prolonged sitting with books, disturbance of sleep and rest, and mainly emotional distress leads to overstrain of the nervous system. Headache, nausea, skin rashes, confusion, panic, fear, nightmares do not complete the list of ailments during exams and preparation to them.

How to overcome a fear of a difficult test? How to deal with the forthcoming event, calmly taking it for granted? We have picked the best tips to handle such situation! Check some info below and get rid of your fears! For more detailed information – go here.

Why Do We Fear?

A student may feel fear before the exam, because he or she feels ashamed. There is a fear that if they do not pass the exam, the teachers and friends will look down at them, disrespectfully thinking that the person is not intelligent enough. This shame is often so strong that it can completely paralyze the person during the exam.

In such cases, to overcome the fear of exams, it is important to understand that you are projecting your dissatisfaction with yourself onto others. Most likely friends and teachers will treat your failure with indifference, or even understand you. Set up a mood, so others would feel your confidence and positive vibes! If you are unable to concentrate even for one hour, you should have a 5-minute break every hour to refresh the mind. On condition of regular practice and minimum distractions you can gradually memorize the material more efficiently.

Failure Is Not the End

Also, a student may feel fear before the exam, because of having high expectations from themselves. Any imperfection is considered as a catastrophe. Fear of exams may be a result of the fear of the teacher. The student may just not like the subject, or can be not a good speaker. Once he or she has to say something, their thoughts get confused, the tongue gets tied, and all that they say looks inconsistent and unconvincing. Fear of examination arises because people have already pre-imagined that they will not be understood, and that he or she would feel stupid and they are afraid that they will fail again. Accept your exams as the next step in your life and career. Easily get rid of prejudices and move on!

Pre-Exam Routine

exam stress
In stressful situations, you can experience different emotional experiences. How can you effectively manage your emotional state? In stressful situations, the emotions come to the fore, and the ability to think rationally reduces.

So, if you make your brain work harder due to some kind of mental activity, the emotional tension will decrease. Try to be positive. It works well with the phrase: “It’s difficult, but I will try, and it will all turn out well”. Use anger management skills: you can just sit in a relaxed position and listen to relaxing music. If you cannot deal with the fact you are worried about, then just benefit from the feeling for some other things: running, gymnastics, swimming, walking outside.

Also:

  • You may draw your emotions. When we see our feelings, we can manage them, change and supplement.
  • Take a shower or bath. Water helps to relieve tension.
  • Food is also an important factor. Eat more fruits and vegetables, drink a lot of water.
  • Visit a museum or an exhibition, watch a good movie, read an interesting book, have a nap.
  • A perception of beautiful and relaxing helps restore a good mood.

First Steps
How to cope with anxiety?

Firstly, you need to convince yourself that light feeling anxiety before an exam is quite natural and even a necessary condition. It motivates, helps to adjust to the intense mental work.

Secondly, stop thinking about failure. On the contrary, it is necessary to mentally draw a picture of a confident, clear answer, a complete victory. We get what we think, literally programming ourselves for the result.

Then focus on your breathing: take a deep breath – slowly exhale, again take a deep breath – slowly exhale. Do that a few times (the same technique of deep breathing should be used at the start of the exam when you feel nervous).

Moreover, do not hide your feelings. Talk to someone about it. If you are exposed to exam stress, it is important to remember that you are not alone. You are surrounded by people who are sure to help you. This can be your friend or a teacher, a psychologist. Sometimes, if you need to get rid of fear, a good talk with a friend or teacher is quite enough.

Fighting the Pressure

You can use the following methods of anger management and self-tuning.

The first one is called “frontal attack.” Choose a phrase in which you can express your attitude towards the exam, saying it repeatedly, till the feeling is weakened. Create an image of the exam in your mind and, as soon as the nervousness comes, say, “Stop” or “Calm down” with the commanding tone. So, it is possible to reduce the power of emotions and anxiety levels. Many times throughout the day, say the words that cause your anxiety, such as “test,” “questions,” “exam.” After doing the routine these words are no longer here to bring an alarm condition.

Try to react indifferent to the situation, assessing it, analyzing as just an interesting phenomenon. Moreover, recalling the very difficult situation of the lives of others, we can realize that their problems are not as painful.

Taking exams is always a time-consuming and overwhelming process. Organize your study time right, and preparation for exams will be easier than you can ever imagine.