Every person takes exams in their life. And anxiety is a frequent companion of many of us at such critical moments. Anxiety manifests itself as a state of alertness and anticipation of an uncomfortable situation, accompanied by certain physiological reactions. Still, when it dominates your life, it can lead to general discomfort. In the case of exams, a little worry will motivate you to study, but too much will affect your performance.
The higher the stake, the higher the anxiety (as in the case of testing for a good job), but there are situations in which, although the stake is small, the person’s responses are disproportionate.
How to live with all these complex and strong feelings? How to survive the agonizing wait? How to gather your thoughts at the most important moment? How to remember what is required right now, and not all absolutely unnecessary thoughts that rush through your head like a flock of crows? Experts that provide debate topics for college students decided to figure it out and tell you the top ways to get rid of this nasty feeling. Read on!
How do you know when you’re experiencing real fear?
Anxiety has many symptoms, including:
- anxious anticipation, fear, irritability, restlessness, difficulty concentrating;
- palpitations, tingling in the heart area, tingling in the extremities, numbness;
- shortness of breath, sore throat, rapid and shallow breathing;
- abdominal pain, nausea;
- headache, dizziness;
- sleep disturbances.
What to do when anxiety levels rise during exams?
Here are a few steps!
Before the exam:
- Perspective is everything! First identify the triggers (“I’m not good enough”, “If I don’t pass the exam, it will be awful”, “I’m sure I’ll lose! “, “Everyone will laugh at me”, ” My parents will be disappointed”). Then formulate a realistic thought, such as any exam can be repeated, your loved ones support you regardless of the results, and the only failure comes when you don’t try at all or when you give up too early. Psychological counseling can help you shape your mindset.
- Prepare ahead of time! Anxiety decreases when there is organization and control. Make sure you have all the materials you need and prepare for the exam as it has been scheduled. Go to class, read notes regularly, and use mnemonics. Repeat in the evening before going to bed, it helps to retain information.
- Relax and breathe! Often in excitement, we forget to breathe, and only one thing – to continue breathing, evenly and deeply, to pause in speech and breathe – helps to cope with anxiety and fear at the bodily level. After all, it is the body that creates all those manifestations of fear that interfere so much at crucial moments. In the answer, speech, presentation, pause. Take a break, breathe in, collect your thoughts and collect the attention of the audience.
During the exam:
- Be present! Sometimes you may be tempted to give up because of fear. Be punctual and prepared!
- Read the requirements carefully – highlight the keywords with a pencil.
- Stay anchored in solving requirements-if the mind runs away, bring it now by reciting the last written sentences or even the requirement. Use a rough draft to systematize the central ideas. Solve what you’ve mastered first, then go back to more difficult topics.
- Don’t be afraid to speak up. Any simple polite censorship words, say hello, thank you for your attention, even words that you are worried, that it is difficult for you to speak. Prepared simple neutral jokes or quotes. You can read what you prepared in advance on the cards for your speech or wrote in preparation for communication with the examiner. Read what is written in your presentation. The first words relieve the tension in the throat that fear has created and break the oppressive silence. And get your breath back.
- Talk through and finish what you have planned. Tell what you can in the time available. Conclude your response, explanation, or presentation in a logical and coherent way. Say a concluding sentence and thank you.
When the exam is already completed, it is often even more difficult – regrets, frustration, the desire to fix everything, worries in anticipation of the results. All the feelings that were hidden during the most important moment just come out.
The next exam, the next test, or preparation begins, yes, the moment you have just left the examiner or the presentation hall. Failure seems to ruin your whole life. And yet any closed door opens a new one. And what now seems like a failure can be an unexpected and surprising beginning.