Do you have the fear that your mind freezes during exams? Do you ever think to yourself, “I really can’t do this”? Do you have a racing heart or find it difficult to breathe during exams?

Most people are nervous when taking an exam, but research shows that some people are more likely than others to experience exam anxiety. So, why is this the case? And what can you do to calm yourself down?

Exam Anxiety

Exam anxiety is the experience of having a strong fear or panic attack before and/or during an exam or assessment.

Anxiety is classified into two types:

Low Anxiety: students with low anxiety may be nervous about an upcoming exam, but they are still able to focus their attention on their studies or the questions asked during the assessment. Typically, low anxiety students are not plagued by intrusive thoughts or feel incapacitated by the exam.

High Anxiety: When exposed to the feared test situation, students with high anxiety exhibit an immediate anxiety reaction. They try to avoid the situation by not attending the exam, or they may attend but are terrified. High anxiety can cause some people to panic: “I just can’t do this!”

Students with high or low anxiety can react differently to tests. However, studies show that effective anxiety management can improve exam performance.

The challenge is recognising when your anxiety has risen above an acceptable level and begins to interfere with your ability to complete the exam – this is a high level of anxiety.

Physical symptoms of high anxiety include a racing heart, sweaty hands, shortness or rapid breathing, and feeling queasy.

When the “fight or flight” response is triggered, the physical response is usually associated with high levels of anxiety. This is how our bodies react to a perceived threat – and while it is unpleasant, it is not harmful.

Ways To Deal With Exam Anxiety

Study early and in the same locations

It is far preferable to study in small increments over time rather than cramming everything in at once. Spending time studying in the same or similar locations where you will take your test can also help you recall the information you need at test time.

Create a consistent pretesting routine Learn what works for you and repeat the same steps each time you prepare for a test. This will reduce your stress and help you to be well-prepared.

Speak with your teacher

Make sure you understand what will be on each test and how to prepare for it. Furthermore, inform your teacher that you experience anxiety when taking tests. He or she may have suggestions to assist you in succeeding.

Maintain a healthy way of life

Regularly engage in aerobic exercise.
Sleep well and eat well.
Continue to get enough sleep, exercise, and eat healthy foods during exam season.
Caffeine, sugar, nicotine, and cannabis are all anxiety-inducing substances.

Obtain accurate information

Check the exam time and location well in advance.
Know what to expect when you arrive at the exam – the format of the questions, the content of the exam, how much it is worth, and so on.

Effective study

Being well prepared can help to reduce anxiety.
Rather than “cramming,” spread your studying out over the semester. Anxiety increases when you believe you don’t have enough time to cover everything.
Study in 50-minute increments, with 10-minute activity or nutrition breaks in between.
Study by familiarising yourself with what you will have to do on the exam: write answers to practise questions in a timed format while sitting at a desk.

Get ready to take the exam

By figuring out how to get to the exam room ahead of time, you can eliminate extraneous sources of anxiety.
Consider what commonly distracts you during exams (e.g., frequent clock-watching, noise from other students, etc.) and plan strategies for dealing with these distractions ahead of time.
The night before the exam, get as much rest as possible.
Wear a watch to keep track of the time.
Wear layers of clothing so you can regulate your body temperature during the exam.
To avoid encountering anxious people, arrive at the exam room a few minutes early.

Change your mindset

Maintain a mindset of doing your best under the circumstances rather than expecting perfection from yourself.
Prepare a treat for yourself after the exam. As you write the exam, compliment yourself; for example, “half did and so far, so good.”

Change unhelpful beliefs

Learn and practise how to challenge your negative thoughts (for example, “I’m going to fail.”) over time.

Apply test-taking strategies

When you first get the exam, do a “memory dump” of information you’re afraid you’ll forget on the back of it.
At the start of the exam, read through it and figure out how much time to spend on each question based on how much each question is worth.
To gain confidence, begin with questions you already know rather than focusing on those you don’t.
Begin with any multiple-choice or True/False section to gain information that will help you answer subsequent questions.
At specific points during the exam, take 30-second “mini-breaks” to use a relaxation strategy such as closing your eyes, relaxing your hands, and breathing deeply.

These measures might help you deal with exam anxiety. Believe in yourself, prepare well and you will ace it.

Also published on Medium.

Panic Before Exams: Ways to Overcome Test Anxiety