How to overcome test anxiety?
Asked by Knowledge Seekerabout 1 month ago
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I get very nervous during exams and it affects my performance. What strategies can help manage test anxiety and improve exam results?
test-anxiety
exams
stress-management
performance
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1 answers
1 Answer
Test anxiety is extremely pervasive and there are many effective techniques which can help you become more confident and consequently more successful at exams.
Before the exam:
Begin with thorough preparation, real confidence is created through preparedness. Make a plan to study a manageable amount daily instead of the last minute. Try out a previous exam, or one of the sample/ practice questions available - time it and simulate the real thing. The night before, engage in some light review, but focus more on getting a good night’s rest — your brain consolidates information while you sleep.
Managing physical symptoms:
Learn deep breathing exercises for during the exam. Use the 4-7-8 technique: Breathe in for 4 counts, hold for 7, then exhale for 8. Progressive muscle relaxation is also effective: tense and relax various muscle groups to relieve the tension in your body. For some, a little light exercise before a test can help burn off nervous energy.
During the exam:
Read through all of the questions at the beginning to gain an overall sense of what is required; answer questions you know you can do well first. This builds momentum and confidence. When you sense the panic coming, stop and do your breathing.” Tell yourself that a little nervousness is natural and can even be helpful for staying alert.
Changing your mindset:
Rather than thinking of it as scary, try thinking of the exam as a chance to prove what you’ve been learning. Push out catastrophic thoughts like “I’ll fail everything” with more balanced thoughts like, “I’ve prepared and I’ll do everything to the best of my ability.” Just know that one exam is not a reflection of your self-worth or future success.
Before the exam:
Begin with thorough preparation, real confidence is created through preparedness. Make a plan to study a manageable amount daily instead of the last minute. Try out a previous exam, or one of the sample/ practice questions available - time it and simulate the real thing. The night before, engage in some light review, but focus more on getting a good night’s rest — your brain consolidates information while you sleep.
Managing physical symptoms:
Learn deep breathing exercises for during the exam. Use the 4-7-8 technique: Breathe in for 4 counts, hold for 7, then exhale for 8. Progressive muscle relaxation is also effective: tense and relax various muscle groups to relieve the tension in your body. For some, a little light exercise before a test can help burn off nervous energy.
During the exam:
Read through all of the questions at the beginning to gain an overall sense of what is required; answer questions you know you can do well first. This builds momentum and confidence. When you sense the panic coming, stop and do your breathing.” Tell yourself that a little nervousness is natural and can even be helpful for staying alert.
Changing your mindset:
Rather than thinking of it as scary, try thinking of the exam as a chance to prove what you’ve been learning. Push out catastrophic thoughts like “I’ll fail everything” with more balanced thoughts like, “I’ve prepared and I’ll do everything to the best of my ability.” Just know that one exam is not a reflection of your self-worth or future success.
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by Admin18 days ago