Whilst it is completely normal to feel a bit nervous before writing an examination, some students find ‘examination anxiety’ debilitating. Racing thoughts, inability to concentrate, or feelings of dread can combine with physical symptoms such as a fast heartbeat, headache, or nausea.
Here are some tips that students can do to stay calm in the days leading up to, and during their examinations:
1. Be prepared!
– If you feel confident that you have prepared thoroughly, you’ll feel more confident walking into the examination room.
2. Make sure you get a good night’s sleep.
– Cramming information is never the answer, and pulling an all-nighter to study for an examination the next day can exacerbate your nerves. Having adequate rest (8 –19 hours per night) is likely to be more beneficial for you, than rereading your notes until the sun rises the next morning.
3. Adequately fuel up your bodies.
– Make sure that you eat a nutritious breakfast before your examination, and pack smart snacks for ongoing energy throughout the day. Look for foods that offer a steady stream of nutrients, rather than a sugar high followed by a crash.
4. Arrive at your examination room early.
– Feeling rushed will only amp up your anxiety. Pack everything that you will need for your examination the night before, and set the alarm so that you can get out the door on time.
5. Have a positive mental attitude!
– Choose a picture of your happy place, or come up with a morale-boosting statement such as “I can do this” or “I worked hard and deserve this.” Look at your chosen picture, or recite your encouraging statement, right before your examination begins.
6. Read the question instructions carefully.
– Read your examination questions thoroughly, and make sure that you fully understand what you are being asked for, before racing to write out your answers. Once your answers are written, reread the question that you are being asked to make sure that your answer satisfies the question.
There is nothing worse than putting time into a question, and then realizing that you are not solving for x for example, or that the essay that you have just written is off target. Slowing down can help you stay focused.
7. Just start!
– The blank page placed on the desk in front of you often at times can maximize your anxiety. After you have read the instructions on your examination paper, dive right in by planning an outline for your essay, or, find a few questions that you can ace which will help build up your confidence and momentum. You can always go back and change things later if needed, but a few quick answers right at the start can get the ball rolling.
8. Don’t pay attention to what other students are doing!
– Have you ever looked around the examination room and have seen other students scribbling away? The first thought that comes to most is – “What do they know that I don’t?”
Do not do this as it doesn’t matter what they are doing. This will only accelerate your anxiety. Pay attention to your own examination paper and pace, and forget about the other students in the room.
9. Always be aware of the time!
– Not keeping track of your time during your examination, and then realizing that time is almost up, with you still having numerous questions left to answer will only make it that much harder to do anything useful in those final minutes. Stay on pace by scoping out the whole examination paper before getting started. Mentally allocate how much time you will need to spend on each section. If there’s time to recheck, even better.
10. Focus on calm breathing and positive thoughts.
– Deep breathing can slow down a beating heart or a racing mind, so practice these techniques at home before your examinations begin. The very act of concentrating on breathing and thinking can biometrically alter your anxious feelings.
Now that you have 10 tips to help you deal with potential ‘anxiety’, all that is left is for you to smash your examinations!
