Exam anxiety is extremely common
in students across the nation, included with around 40 million American adults
who suffer with general anxiety each year. Anxiety can have a detrimental
effect on your health with physical problems including headaches, fatigue and
muscle tension. In some scenarios, severe anxiety can lead to depression.
While mild exam anxiety can be a
stimulus for change which encourages us to study more efficiently, sometimes it
can spiral out of control, making students avoid the study process altogether.
With many students suffering in
silence, College News explores ways to help you overcome exam anxiety, before
the big test day arrives.
Identify
what exactly is making you anxious
Identifying the root of your
anxiety puts you in a prime position to resolve it. Anxiety comes in many
forms; fear of failure, fear of falling short next to your peers or pressure
from parents, to name a few.
If the root of your anxiety stems
from falling short next to your peers, resolve it by studying with them.
Studying with classmates means you will be working on the same material, and
anything you’re struggling to understand can be discussed as a group to help
you clarify the details. Working with others in this way may help to reduce
exam anxiety.
If pressure from your parents is
causing exam anxiety, then talk with them about your concerns—you might be
surprised at how supportive they can actually be! Ultimately, this learning
experience is entirely yours and you should work with your own future in mind.
Eating
a balanced diet
A healthy body makes for a healthy
mind. Caffeine has been shown to impede the levels of serotonin (the
neurotransmitter responsible for feeling happy) that the brain produces. Lack
of serotonin is what makes us irritable and low. Prevent this by cutting down
on coffee, sugary drinks and food and make sure to get enough sleep to improve
your mood and sense of wellbeing.
Talk
to a tutor or therapist
Vocalizing your concerns helps you
to solve the problem at hand. You’ll find that a tutor or school therapist can
give you advice or might be able to further aid you in your progress—such as
giving you a more private room to take your exam in, or extra time to do it in.
Organize
yourself
Heidi Hanna, PhD and CEO of
Synergy said “When we have chaotic surroundings or a fragmented mind set, the
brain can perceive this as a sign that there is more demand for energy than our
current capacity, which triggers the stress response,” in an article by
dailyburn.com.
This is where organization tactics
come in. Being organized connects you with your sense of control which
ultimately reduces stress and anxiety. Make a timetable that divides revision
needs into achievable chunks and reward yourself for every completed session.
Rewards can be little, like a square of chocolate or an hour break outside, for
example. Sticking to a timetable gives you an idea of when you are able to take
in the most amount of information, so you can work towards a routine best
suited for you.
What are your go-to ways to reduce
exam anxiety? Let us know!
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