How to Deal with Exam Stress and Anxiety (Download PDF)

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The exam is breathing down your neck, saying: “Hi, it’s me, and you’d better be afraid of me! ” You should definitely not be so! We are going to tell you what methods to use to overcome the stress and anxiety caused by the exam. I draw your attention to the fact that this guide is dedicated to those who have at least learned something, on the one hand, and to those who, let’s say, have too much motivation, that is, who is waiting for the highest result. Unfortunately, not only exams bring much stress. For example, homework can do it as well. Don’t worry – if you need to write an essay, you can get help from a college essay writing service. In this way, you can relax and get rid of stress.

Notes: a successful exam is not always about the one who has studied more and knows better.

  • Why? An exam is a test for self-control. It means that one who knows how to control himself or herself, to mobilize energy in the specific implementation of the desired action, wins, and passes the exam better than someone who is completely covered with anxiety, whose anxiety exceeds his or her ability to control himself or herself. Self-control in such situations, like any skill, can be trained.
  • So, let’s move on to ways to bring the anxiety to the level of “I can handle it. ” On a piece of paper, write a list of your exam fears. What are you specifically afraid of? Why are you afraid of the exam? What happens if you do not pass the exam as well as you expect? I urge you to do this precisely in writing: the brain will do the work much more efficiently, trying to find a written wording, which will bring more clarity, it will be easier to deal with this in the future.

Opposite each fear, you need to write options for what you will do if this most undesirable result happens

  • That is, you remove an increased level of anxiety. The bottom line is that there are no hopeless situations, but we absolutely ignore it. It is important to think up reasonable options for yourself “what then? ” so that irrational thoughts do not knock you out of an adequate state.

Possible Fears

1. “I’m afraid that I won’t get the right amount of scores and won’t enroll the institution I want. ” Even if you don’t get the required number of scores, you still have an alternative - to enroll at another university, to another faculty — there are lots of options. What if you like the institution you could enroll? Such a list of real actions to correct the situation of the not quite expected final of the exam will help you prepare yourself for a lower result, accept it and calmly outline the ways and tasks for the future, and what to do. Such a technique will naturally lower anxiety to an acceptable level with which one can already achieve only one of his or her many heights in life.

2. “I’m afraid of discontent or disappointment from parents. ” Honestly, you can talk to them both before and after the exam. The conversation before: say that you need their support and not condemnation, that you are afraid to upset them. The conversation after: show them that the exam has not broken you and that you will go further and try to achieve your goals. Parents love you, their chagrin and disappointment are caused mainly by concern for you and the desire that everything worked out in your life. All normal people, including your parents, had their failures and mistakes, and they coped. You can cope; for this, you only need to help your parents continue to believe in you: do not relax, but continue to learn and work on yourself.

3. “I’m afraid that I can’t stand the tension, there will be a panic, and I will fail at the exam. ” Remember that you already have certain personal victories, successes, good results. Recall in memory all your successful experience and rely on it as if you already did it, and not someone else! You were the one to do it! This is called a self-support.

What to do if a strong attack of anxiety begins and you start to feel that the exam turns into a nightmare and horror?

  • The easiest and most affordable option is to breathe deeply using your stomach: imagine that a balloon is inflating and deflating in your stomach. Inflate it through the nose on the count of one-two-three and blow it through the mouth, combine lips a tubule, on the count of one-two-three-four. Do this four to six times. This will help calm the heart rate, increasing with panic.
  • Our emotions are always somehow reflected in the body: facial expressions, posture, movements change. For example, our faces blush because of embarrassment, and we stop breathing. Try to reverse the maneuver: with willpower during a panic, start smiling. The reverse mechanism will work: with a smile, joy begins to appear, something funny is remembered, the anxiety will not be able to resist and will begin to recede.
  • Do not try to purposefully suppress anxiety, trying to persuade yourself to calm down. Remember that any emotion has a beginning and an end, and we must clearly understand that this is our emotional life. Any emotion passes, fear, and anxiety will also pass – this is how the human body works.

An important point – do not be afraid to spend three to five minutes on one or more of these tricks during the exam. This is better than to be scared or panic, even more provoking within yourself the anxiety and horror of failure.

* DISCLAIMER: This guest post is sponsored by writemyessayonline and does not represent the views and opinions of Examrace.

- Published/Last Modified on: November 21, 2019

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