How to survive exam stress

Exams can be stressful and overwhelming and to survive, you will need all the help you can get.

Emile Wilmans, a counselling psychologist, says coping with exam anxiety is a type of performance anxiety in which fear of failure contributes to symptoms that interfere with one’s ability to perform well.

Wilmans says the good news is that if you suffer from exam anxiety, there are several coping strategies you can employ.

He believes in preparing well.

“Preparing for exams can help reduce test anxiety. Cramming for an exam will only increase anxiety, so give yourself enough time to learn the material well,” says Wilmans.

He recommends making this easier on yourself by asking friends who study regularly for advice, joining a study group, reading books about study skills or finding a study skills tutor.

“Finally, learn about taking down the test or exam in advance such as the types of questions and length, so that there will be no last-minute surprises,” says Wilmans.

He believes in having a positive attitude before, during and after an exam as this can make a difference in your performance.

By creating positive statements and trying to have a more encouraging mindset, you can use these tools when you feel anxious about an exam.

“Talking badly to yourself can worsen test anxiety. When performance suffers because of test anxiety, it can be easy to fall into a downward spiral of negative thinking. Watch what you say to yourself and replace any negative thoughts with positive ones,” recommends Wilmans.

According to him, it is also important to consider how rational your thoughts are and whether there are better things you could say to yourself.

“Avoid thinking you should have studied more, that you are stupid or that everything is on the line and you must thus do well,” warns Wilmans.

He observes that telling yourself “Stop with these negative thoughts!” and coming up with alternatives keeps your inner script and self-talk positive.

“Say to yourself that you are prepared for the exams, you are smart enough to do well and even if you don’t do well, it is not the end of the world,” says Wilmans.

In this vein, Wilmans mentions how important it is to visualise success.

“Elite athletes visualise themselves succeeding in competition. You can do the same to overcome exam anxiety. While studying, imagine yourself feeling confident and clearheaded in the exam. Visualising yourself doing well in the exam can help you to make it happen in real life,” says Wilmans.

Preparation is however not all about completing a few actions. Wilmans states that it is also important to employ relaxation strategies.

“Use deep breathing for self-help. Make use of relaxation strategies such as deep breathing, progressive muscle relaxation and guided imagery. Use these strategies in the weeks leading up to an exam, and during the testing situation as needed,” says Wilmans.

To stay healthy is of utmost importance to him.

“Exercise such as yoga may reduce anxiety. When faced with multiple tests or exams you might start to neglect your physical health. Don’t fall into this trap! Regular exercise, adequate sleep and good nutrition are all important components of a lifestyle that will keep stress at a minimum,” he recommends.

This is especially important on the Big Day of the exam.

“The day of an exam, be sure to eat an adequate breakfast and avoid caffeine as it will only contribute to anxiety,” he says.

When the Big Day arrives, Wilmans warns that things can go seriously wrong if you do not keep your eye on the clock.

“Be early for your exam to reduce anxiety. Nothing will heighten anxiety like the feeling of rushing to get to an exam. Arrive at least 10 minutes early. If waiting for the exam to begin makes you nervous, bring a magazine or something along to keep your mind occupied,” states Wilmans.

He also calls on students to avoid people who are anxious before an exam.

Once you are in the exam room, Wilmans comments that a student should maintain focus.

“During the test, do everything you can to maintain focus. If you find yourself becoming anxious, stop and regroup. Sharpen your pencil, ask a question or focus on taking deep breaths. Remember to take your time but check your watch to pace yourself. Before starting the test, do a quick review, and read directions twice. Start with the easiest questions first.”

Fighting all anxiety is not a recommended way to master this feeling.

He explains that a student should rather accept a little anxiety than fight it all the time as that can perhaps make the feeling unmanageable.

In this vein, he also notes that anxiety should not stop you from pursuing your goals.

“If you have a bad experience, realise that there will always be roadblocks along the way. Plan for a better experience next time and know that one bad exam result does not mean that you can’t improve in the future,” adds Wilmans.

The good part of taking exams starts the moment you walk out of the exam room.

Wilmans recommends that the student must reward himself for facing exam anxiety.

“Take some time to relax and clear your mind. Do not dwell on mistakes you may have made or worry about how you did. Whenever possible, give yourself a break before starting to study for another test.”

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