For the Learners
Exam or test anxiety is a common and often normal stress reaction experienced before, during and sometimes after exams.
It’s normal to feel nervous about upcoming exams. Exam anxiety can be triggered by high expectations, previous test outcomes and fear of failure, pressure to perform or perfectionism. This can be problematic when it impacts your ability to study.
Some signs and symptoms to be aware of include: excessive sweating, nausea, vomiting or digestive issues, rapid heartbeat, shortness of breath, headaches, panic attacks, which can feel like a heart attack, self-doubt, fear, helplessness, hopelessness, anger or irritability, negative self-talk, difficulty concentrating, restlessness, frequently comparing yourself to others and difficulty sleeping.
Ways you can manage and overcome exam anxiety.
1. Get a head start
Start studying for your exams as early as possible. Exam anxiety is often exacerbated when we feel under-prepared or don’t know what to expect. Set yourself up for success by creating study guides, re-reading class notes, reviewing presentations well in advance.
2. Change the narrative
Negative self-talk may cause you to feel like you’re trapped in a downward spiral, especially when you feel anxious. If this sounds like you, try to catch yourself in the moment and change the narrative. Take a few deep breaths and practice replacing negative thoughts with more productive ones.
Here are some examples.
Instead of saying…
I should have studied more; I don’t know what I’m doing.
I feel stupid.
I have to do well or else x,y,z will happen.
Say this…
I studied as best as I could for this exam and it’s okay if I can’t answer every single question.
I am smart and capable, even if my test results don’t reflect those qualities.
I am doing my best, and if I don’t do as well as I want to, it’s not the end of the world.
3. Prioritise taking care of yourself
High anxiety can sometimes cause people to forget about other important things in life, like basic needs, hobbies and rest.
As you prepare for exams, try to schedule times to study, eat, take breaks, spend time with friends and take care of your own mental health. This can help you avoid feeling burned out or completely drained when it comes to time to sit down for your tests.
4. Arrive early
Running late can increase anxiety before you even make it to your exam. Instead of leaving at your usual time, set an alarm 10 to 15 minutes early, so you can arrive with plenty of time to spare. Getting there early means you may have more time to review your notes, prepare your materials and settle your mind before the exam starts.
5. Avoid comparisons
Looking at how others are doing around you can increase your anxiety, especially if you notice that you’re not as far along or that you’ve spent more time on a question compared to your classmates.
That’s why it’s important to focus on your own work and progress. Remind yourself that you’re doing the best you can and it doesn’t matter what others are doing around you. You will make progress on your own terms.
6. Set a timeline
If you struggle with time management during exams, try to set a timeline. For instance, it can be helpful to review how much time you have to complete an exam and how many questions you’ll need to answer.
This can help you plan out how much time you have per question. Keep in mind that some questions may come more easily than others. It’s also important to leave yourself enough time to complete written or long-form questions, which usually take longer than multiple choice questions.
Remind yourself that it’s okay to skip questions if you feel like you’re running behind. You can always come back to them later. Just make sure to keep track of the question numbers on your scantron to avoid potential errors.
* NB: You can do it this October .
Dr Manners Msongelwa
+263 771 019 392
Author /Teacher/ Youth Coach