MANAGING EXAM ANXIETY
Exams are round the corner...Almost everyone feels nervous before an exam. Butterflies in the stomach and worrying thoughts - 'Will I be able to answer the questions?' 'Have I done enough revision?' - are indications of exam nerves that are probably familiar to all students. In fact, a certain amount of nervous tension probably helps us perform to the best of our ability, producing a rush of adrenaline that helps us to feel alert and focused.
But too much anxiety can BLOCK thoughts, create a negative frame of mind, and lead to panic and potentially poor exam performance.
There are a number of things you can do to help manage exam anxiety and turn uncomfortable, panicky thoughts into more creative tension
There are a number of things you can do to help manage exam anxiety and turn uncomfortable, panicky thoughts into more creative tension
What does test anxiety feel like?
Some students experience mainly physical symptoms, such as headaches, nausea, faintness, feeling too hot or too cold, etc.
Others experience more emotional symptoms, such as crying easily, feeling irritable, or getting frustrated quickly.
A major problem of test anxiety can be its effect on thinking ability; it can cause a person to blank out or have racing thoughts that are difficult to control.
Western students are strongly encouraged to seek assistance in the Student Development Centre if you experience interfering levels of anxiety prior to and/or during tests and exams; if you are not a Western student, speak with a counsellor or physician about support services.
What can you do to control test anxiety?
Be well prepared for the test.
Include as much self-testing in your review as possible.
Maintain a healthy lifestyle:get enough sleep, good nutrition, exercise, some personal "down" time, and a reasonable amount of social interaction.
As you anticipate the exam, think positively, e.g., "I can do OK on this exam. I've studied and I know my stuff."
Engage in "thought stopping" if you find that you are worrying a lot, comparing yourself to your peers, or thinking about what others may say about your performance on this exam.
Before you go to bed on the night before the exam, organize anything that you will need for the exam -- pen, pencil, ruler, eraser, calculator, etc. Double check the time of the exam and the location.
Set the alarm clock and then get a good night's sleep before the exam.
Get to the exam on time - not too late but not too early.
Be cautious about talking to other students about the exam material just before going into the exam, especially if this will make you more anxious.
Sit in a location in the exam room where you will be distracted as little as possible.
As the papers are distributed, calm yourself by taking some slow deep breaths.
Make sure to carefully read any instructions on the exam.
As you work on the exam, focus only on the exam, not on what other students are doing or on thinking about past exams or future goals.
If you feel very anxious in the exam, take a few minutes to calm yourself. Stretch your arms and legs and then relax them again. Do this a couple of times. Take a few slow deep breaths. Do some positive internal self-talk; say to yourself, "I will be OK, I can do this." Then direct your focus on the test; associate questions to their corresponding lecture and/or chapter.
If the exam is more difficult than you anticipated, try to focus and just do your best. It might be enough to get you through with a reasonable grade!
When the exam is over, treat yourself. If you don't have any other commitments, maybe you can take the night off. If you have to study for other exams you may have to postpone a larger break, but a brief break may be the "pick up" that you need.
***Many universitites offer help so have a look whether you need it or just to tell us if you think these links can be of any help:
***As for UNED :TÉCNICAS PARA EL CONTROL DE LA ANSIEDAD EN LOS EXÁMENES:
Hi!
ReplyDeleteThank you very much for this advices before, during and after exams...
They are very useful!
In my experience, sometimes, when I'm very nervous, my mind is in white, I can't remember anything or I confuse the termes... and that is a very big problem because it's the consequence I can't pass the exams...
What can I do? or what is the solution? ...
Best regards,
Rocío Rueda Navarro
Read all this info , Rocío, all the asnwers are there!!
ReplyDeleteI´m a lucky man.
ReplyDeleteI´m never nervous, when i have studied very much i´m very motivated and i can develope the ask easily and quickly. My trick is: don´t think in anything or superficial thoughts, and i usually do all others things that are comments by L. Borreguero.