Anxiety before exams and tests. How to cope?

“Fortune always smiles on those who have worked hard,” says an English proverb. I would like to add: “and to those who know how to show the results of their work.” In an exam, that's exactly what you do - demonstrate what you've learned. So do it calmly and confidently. Try to change your idea of the exam - it’s not torture, not execution, but simply a test of your knowledge, especially since you know everything (or almost everything).

Change your attitude towards the situation

When the previous point doesn’t work and you’re still worried, try to change your attitude towards the situation. Think ahead about how to solve the problem if your fears suddenly come true. Although the test can affect the quarter mark, it can be easily corrected in the next quarter. The exam result affects either the passing grade or the student's scholarship. The solution could be this: rely on CT (if you are a student) or find a part-time job (if you are a student). No less exciting moments related to work or personal life await you ahead. Therefore, take care of your nerves and learn self-control.

We recommend reading Dale Carnegie’s book “How to Stop Worrying and Start Living”

Fear 1. I won’t be able to learn as many questions.

The large amount of work is daunting. To reduce anxiety, break down a large task into smaller ones. Let's compare the exam to a huge pizza; your goal is to eat all the pieces. It's definitely scary. But imagine that you only need to eat a piece, this task seems real and not so difficult. By absorbing one ticket after another, you will be able to gradually master all the material. Calculate how much time you have to prepare, make a schedule for when you will study the tickets, and distribute the blocks of topics by day. Clear planning helps you get rid of fear and be better prepared for the exam.

Be positive

To make it easier to survive “day X”, think about it not as something terrible. If your feelings fail you, use logic: “I was preparing for a test (exam), what should I be afraid of?” or “I was worried last time, but everything went well, why be upset in vain?” Go to a test or exam thinking that you will succeed. However, be prepared for unforeseen circumstances. After all, things don't always go according to plan.

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On the day of the exam

1. Pre-exam stress is often accompanied by a lack of appetite. But even if “a piece doesn’t fit into your throat,” you definitely need to eat at least a little. Otherwise, in a state of stress, a sharp decrease in blood sugar levels may occur and accompanying symptoms may occur - trembling, sweating, weakness, dizziness, headache, nausea... It won’t take long for you to faint.

2. You should not go to the exam with a full stomach. Breakfast should be light, containing foods rich in protein and carbohydrates. In the morning before the exam, it is best to eat yogurt, as well as cottage cheese, scrambled eggs, milk porridge or muesli, a sandwich with cheese or honey and drink tea with lemon and sugar. You shouldn’t “pick yourself up” with strong coffee. If your nerves are on edge, but you realize that your body needs food, eat 1 tsp. honey, 2 walnuts, 3 pieces of dried apricots and drink a glass of biokefir. 1-2 bananas, a handful of raisins and a fruit milkshake will also help maintain your strength.

3. Music is an extremely effective way to relieve pre-exam stress. When getting ready for the exam, turn on recordings of a bravura march, czardas or energetic guitar flamenco, and you will be convinced that your fear and inner trembling will disappear. If you love classical music, Bach's preludes and fugues for organ, Tchaikovsky's Fifth Symphony, and all the orchestral works of Alexander Scriabin will help you. Bach's music, by the way, is very effective if intense intellectual work is to be done. Compositions by Bryan Adams, Tina Turner, Bon Jovi and Riccardo Foglia also set the mood for battle.

4. But what you should never do is take sedatives. The result could be disastrous. Lethargy and lethargy will not allow you to concentrate!

Before leaving the house, apply a few drops of lavender, basil or mint essential oil, which has calming properties, to your temples or wrists. You can also drop this oil on a handkerchief and then periodically inhale its aroma during the exam.

Get some sleep and eat before the exam

To ensure your head works well and you don’t make stupid mistakes, try to get a good night’s sleep before an exam or test. This will give you a better chance of remembering important information. And it’s easier to think with a clear head. If possible, wake up early in the morning so that you have extra time in case of traffic jams and other force majeure. Don't forget to have a snack so that the feeling of hunger does not interfere with your reasoning. Take these points into account, and it will be easier for you to overcome your anxiety before an exam or test.

How to deal with exam anxiety? Simple Steps to Achieve Inner Peace

What is anxiety?

There are many definitions of anxiety.
To simplify, anxiety is a feeling of uncertainty, the expectation of negative events, failures, and danger. Physiologically, this manifests itself in rapid heartbeat, shortness of breath, dilated pupils, problems with sleep and appetite. The anxiety mechanism is aimed at increasing survival and adaptability to the dangers of the surrounding world. Anxiety is based on instinctive cautious behavior. The adrenaline rush that accompanies anxiety helps to mobilize and overcome complexity and danger. Such a mechanism saved our distant ancestors from various dangers of the surrounding world. However, the life of a modern person is much less dangerous, nevertheless, the mechanism of anxiety has not changed.

Anxiety is normal. But in the modern world, excessive anxiety rather “spoils” life than helps to adapt to it.

How does anxiety work?

The limbic system reacts to the image that the brain has recognized.
The adrenal glands produce adrenaline, the “fear hormone.”
Adrenaline triggers reactions in the body to respond to danger - fight, flight or pretend to be carrion.

The reaction “pretend to be carrion” can also be called apathy, when a person indulges in decadent moods: “nothing will work out, nothing depends on me.”

“Good” or “bad” anxiety?

Signs of “good” anxiety:

Helps to mobilize forces and solve the problem.
Does not interfere with normal life (interests, communication, daily routine, sleep, appetite, etc.).
Short-term.

Signs of “bad” anxiety:

It doesn’t help solve the problem, but puts you into a state of “immobilization” and panic.
It interferes with leading a normal life; there are disturbances in sleep, appetite, and communication.
Lasts a long time and does not stop naturally.

Anxiety and fear

Anxiety is an uncertain source of danger. Behind anxiety is the fear of failure. When we worry, we exaggerate, it seems to us that everything will be bad and there will be no opportunity to change the situation. It is important to understand what is hidden behind anxiety, what are you really afraid of? This could be fear of punishment, judgment, loneliness, etc. Acknowledging your fear is already a big step towards healing anxiety!

What not to do when you have anxiety?

Ignore the alarm.
Avoid your feelings.
Hide anxiety from loved ones.
Be self-confident.
Let everything take its course.
Scold, blame the source of anxiety (exam,
parents, teachers, etc.).
Putting yourself under even more stress (not eating, not sleeping, not
rest).
To indulge in all kinds of serious addictions - alcohol, overeating,
long sleep, games, TV series, etc.

Our task is to prepare ourselves psychologically for the exam. If you leave everything to chance, there is a chance that the body will be exposed to too much stress, and it will be more difficult to recover from it.

“The exam is just one of the stages, and life will not end there. It is important to accept your responsibility and understand that no one else will pass the exam for you.”

What fear is behind your anxiety?

When we worry, we exaggerate, it seems to us that everything will be bad and there will be no opportunity to change the situation.
Try to see what is behind the fear of an exam: failure, a ruined future, bad work... Our psychological system is teachable. But she is very anxious about what has not yet happened in life or about experiences that have not been consolidated. Remember, for example, a big test or other tests - this way you will gradually be able to experience anxiety and make it easier for yourself to prepare for tests.

How to psychologically prepare yourself for the exam?

Admit to yourself honestly that you are experiencing anxiety and fear, that you are afraid.
Turn uncertainty into certainty. Find your fears within yourself and acknowledge them.
Act early. Live through your experiences of failure and identified fear in advance. Prepare yourself and your body for the exam.
To plan. Identify frightening scenarios in advance and come up with a realistic action plan for each.
Do everything that you can really influence. And accept what is impossible to influence.
Keep in touch with reality, ground yourself. Anxiety and fears take us into virtual reality in our heads. It is important to learn to ground yourself and connect with your body.
Include critical thinking. It is important to learn to ask yourself the right questions and remove illusions. Severe anxiety can only occur in a moment of real threat to life! Everything else is an illusion, not true. The exam itself is not a threat to life.
Relax. Any anxiety is tension in the whole body. Mobilization is needed in the moment, and to tense up and expose yourself to stress in advance means to weaken yourself and your psyche, to incapacitate yourself in advance. Learn to relax your body first.
Find someone who will listen to your worries and fears without judgment - someone you trust.
Build new neural chains. Create conditions for yourself that are close to the exam.

“Remember: when you take an exam in a state of anxiety, your body is busy with something else. There is no energy left for important matters.
But the exam will end, and life will go on! You have already done a lot to prepare for this test. Your life will not end after the exam!”

Exercises to relieve anxiety

Breath:

Take 5-10 deep breaths in and out at the same count. For example, inhale for a count of 5, then pause for 5, exhale for 5.

Body:

Shake your legs and arms as if you are throwing something off them;
Shake your whole body, dance;
Stomp your feet to feel your feet;
Rub your earlobes;
Relax your body (squeeze and unclench
palms).

Pay attention to sounds:

Close your eyes and listen to the sounds around you.
Listen to them for about a minute, counting to yourself.

Attention to items:

Close your eyes and do a breathing exercise.
Open your eyes and fixate the first 5 objects.

Advice for teachers and parents

During this period, heartfelt support for your children and students, help in dispelling illusions, relieving pressure and tension is very important. Surround them with care. Seeing and feeling your confidence, your children will also feel more confident. Show that your love does not depend on passing the exam!

What is important to do for yourself after the exam (regardless of its result):

Thank yourself!
Give your mind and body a rest (sleep, distraction).
Analyze the experience (what worked, what didn’t).
Anchor the completed stage (it's finished, behind us!).
Do not blame for an undesirable result;

What not to do:

Drink alcohol, overeat.
Blame yourself for bad results.

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In what cases should you consult a psychologist?

If, due to anxiety, a person:

sick;
cannot perform his/her work efficiently;
unable to complete necessary daily tasks;
afraid to appear in society;
avoids unfamiliar places;
ceases to control himself;
feels depressed;
feels that anxiety is increasing or occurring more often for no apparent reason;
turns to the “life-saving” effect of alcohol or drugs to relieve anxiety,

then he should think about consulting a psychologist or psychotherapist. The specialist will diagnose the psycho-emotional state, identify the cause of worries and anxieties and offer methods to solve this problem (medicines and psychotherapeutic sessions).

If you wish, you can choose and master a professional retraining course, which will give you the opportunity to study all existing modern psychotherapeutic methods and help yourself and other people in need in the fight against anxiety.

If anxiety has little impact on your quality of life, you can try to cope with it on your own.

It is better to sit in the middle or even the first rows. Especially if you're not ready

If you thought that the teacher didn’t see your spurs, then that’s just funny. He sees everything and is internally offended by what kind of idiot he is taken to be. A “safe” smartphone “accidentally” left on the table, seriously? Maybe you can hide the non-signaling tutor under the table? Usually the teacher rushes off to take away the spurs when the situation gets out of control - it’s too obvious and arrogant, or a complete idiot and poor student suddenly writes the fifth page of the answer out of nowhere.

From behind the examiner's table, especially if he is in the corner of the lecture room, those who sit in the center are quite poorly visible and those at the end are clearly visible. However, people at the top often become a blind spot. Once, only at the end of the exam, I burned a student who was copying from an open textbook right in front of my face - impudence that deserves respect.

Is it bad to be nervous?

In stressful situations, it is more difficult to concentrate and think calmly, especially when you need to use your head. For example, it is difficult to remember the right ticket in an exam or answer a topic during a presentation at the blackboard. If you worry about little things and stress yourself out, you can become a pessimist. For some, nervousness pushes them into bad habits, which is not good for their health.

It's not all that scary. Psychologists have proven that nervousness does not always hinder us. Sometimes it becomes an impetus for development. Experienced fear can motivate you to work on yourself. A student who is criticized will either neglect his studies or begin to make progress. People of art, experiencing the pangs of creativity, create masterpieces. Finally, experiencing stressful situations adds to life experience. If circumstances repeat themselves, a person knows how to deal with them. In short, what doesn't kill us makes us stronger.

Stress can help you develop memory

A self-confident idiot looks better than a doubting smartass

Remember those monstrously ridiculous and therefore funny pickup tips that we used to make fun of: “talk to her and move as if you were already in her”? So, it works with teachers. Act calm and relaxed (but not too relaxed). Politely, look with clear, attentive eyes, smile and pretend that the exam is just a formality for you, you will already pass everything soon and you just came for an “excellent grade”. In other words, bluff, bluff as passionately as if you were playing for money.

Fear has big eyes, or why we get nervous

Your palms are sweaty, your heart is beating fast, you feel hot, it’s difficult to concentrate - your body is signaling a problem. It may be a matter of physiology - fear for your life. More often, the cause of anxiety is psychology - fear of failure or reluctance to look stupid in people's eyes. At this moment, adrenaline is released, which forces you to act or slow down.

Worry often gives small things a big shadow (Swedish proverb)