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Journalism of Courage
Exam anxiety is nervous feeling that one might get when they are about to take a test. With the inflating percentage, cut-offs of several entrance exams, the difficulty level and competition getting tougher every passing year, the exam stress and anxiety is also increasing among students.
Around 80 per cent students in Classes 9-12 suffer from anxiety due to exams and results, a National Council for Educational Research and Training (NCERT) survey 2022 had revealed.
Exam anxiety is a type of performance anxiety characterised by intense feelings of fear, apprehension, or nervousness before or during an examination. It can manifest as physical symptoms (such as sweating, trembling, rapid heartbeat, nausea) and psychological symptoms (such as racing thoughts, difficulty concentrating, negative self-talk).
One of the best ways of dealing with exam anxiety is to ensure proper planning. Organising your day and your preparation will make your day easier which will in turn help you relax rather than having a chaotic day. So, make sure you create a study schedule that breaks down your exam preparation into manageable tasks.
However, while scheduling your day, it is important to remember to make time for regular breaks. Schedule regular breaks during study sessions to prevent burnout and maintain productivity. If you study for three hours, then ensure that you rest for at least half hour after that.
Another important thing is to engage in regular physical activity to reduce stress and improve your mood. It is believed that better physical fitness levels are associated with improved cognitive performance among students, i.e. it increases concentration and memory power. Physical fitness also includes a good sleep schedule and healthy diet. Even if you are tempted to study for a bit longer, prioritise sleep and aim for at least 7-9 hours of quality sleep each night.
Incorporate relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation into your daily routine. These practices can help calm your mind, reduce tension, and improve your ability to cope with anxiety.
It is also important to fuel your body with nutritious foods that provide sustained energy and support cognitive function.
There are many strategies and techniques available to help manage exam anxiety, including relaxation techniques, cognitive-behavioral therapy (CBT), mindfulness practices, time management skills, and seeking support from teachers, counselors, or mental health professionals.
With proper coping strategies and support, individuals can learn to better manage their anxiety and perform more effectively in testing situations. It is important to reach out to friends, family members, teachers, or counselors for support during stressful times.
Exam anxiety/ stress is something that can affect anyone, so it is important to identify the symptoms and triggers at early stages and seek professional help to put a stop to it in the early stages.
Some of the things that can cause exam stress are:
— Pressure to perform
— Fear of failure
— Feeling uncertain about one’s preparedness
— Limited time to study or prepare
— Poor study habits
— Comparison with peers
— Health concerns
— Personal problems, family issues, or financial concerns, can spill over into exam preparation and exacerbate stress
Yes, exam stress can happen to pre-teens as well, and same treatment should be adopted for them too.
Parents play an essential role in helping their children fight the exam anxiety and stress. One of the biggest help that parents can provide to their children in these stressful times is strong emotional support.
By providing emotional support, practical assistance, and encouragement, parents can help their children navigate exam days with greater confidence, resilience, and well-being. It’s essential to maintain open communication and adapt support strategies based on their child’s individual needs and preferences.
Not at all, not everyone experiences exam anxiety, and the absence of such anxiety does not indicate a lack of concern or preparedness. People have different reactions to stressors like exams based on various factors such as personality, past experiences, coping mechanisms, and confidence levels.
(With inputs from Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali)
