Exam Anxiety

What is Exam Anxiety ?

It is an uneasiness or apprehension experienced before, during or after an examination because of fear, worry or concern and it interferes your learning and affect exam performance. Certain degree of exam anxiety is normal, however, if too excessive, you might want to reduce it to a manageable level.

Signs of Exam Anxiety

Emotional

n Panic, helplessness, anger, depression, disappointment, anxiety, embarrassment……

Physical

n Headaches, nausea, diarrhea, sweating, dry mouth, shortness of breath, increased heart rate and urination, tense muscles, upset stomach…..

Cognitive

n Distracting thoughts of failure or poor performance, mind “go blank” ,negative self-talks, become easily distracted and cannot concentrate

Behavioral

n Fidgeting, drumming fingers on the desk, pacing, avoidance such as faking an illness, substance abuse ……

Tips for Reducing Exam Anxiety

Develop Efficient Study Habits and Effective Study Skills

n Have a study schedule and realistic plan, avoid “cramming”.

n Assess what have to be covered, organize and prioritize.

n Use the SQ3R (Survey, Question, Read, Recite, Review) method for reading textbook and stimulate interest.

n Make outline, flashcards and summary for review.

n Join study group to gain support and be motivated.

n Seek assistance when needed.

Practice Relaxation Techniques

Deep Breathing exercises

n Practice deep breathing to relax. Abdomen expand when inhale and move inward when exhale.

n Practice taking 10-15 slow deep breaths in a row, 2-3 times per day. When in stress, focus on taking 2-3 deep breaths to relax your body.

Progressive Muscle Relaxation

n Practice tensing and relaxing particular muscle group.

Imagery & Visualization

n Just before the exam begins, close your eyes for a moment and visualize yourself doing fine. Turn your focus inward and think about your strengths and don’t think about how others are doing. Concentrate on breathing deeply and calmly. Inhale for a count of three, hold your breath for one, and then exhale for a count of three. Repeat.

Dispute Negative Self-Talk

n Self-critical thoughts such as “I’ should have studied more….I’ll never get through”, “It’s no use….might as well give up”, I know everyone’s doing better than I am”, If I fail this examination, everyone will think I’m stupid….I’ll really be embarrassed” can be self-defeating and undermine self-confidence.

n Become aware of what you say to yourself and dispute each one with a positive statement such as “If I don’t do well this time, it’s not the end of the world; I can do better next time”.

n Repeat your positive statements will help reprogram your mind for success instead of failure.

Adopt Exam-taking strategies

Before :

n Review past exams papers and take practice tests.

n Review your summary sheets and recite in your own words.

n Get enough sleep and try to avoid having too much caffeine which increases anxiety.

n Remember to encourage yourself and stop critical statements

n Arrive exam venue on time and give yourself time to feel composed.

During :

n Read directions of exam paper carefully, plan approach and schedule time.

n Start with the easiest question first for essay questions.

n Focus attention on the exam and do not waste time and energy worrying.

n Practice your relaxation techniques if you start to feel anxious.

After :

n Reward yourself for having tried.

n Do not go over the test question with others as it induces anxiety.

Summary

n Develop effective study strategies and exam-taking skills

n Maintain basic health and practice relaxation to reduce anxiety

n Think realistically and stop negative thoughts

n Consider meeting with a counselor to tackle the issue. Call 3442 8478 to make an appointment with a counselor.

Counselling Service, Student Development Services, November 2014 (Adapted from University of Oregon Guidelines on Test Anxiety)