Imagine a classroom full of students just before an exam. You may see students displaying a variety of emotions and behaviors. They could feel nervous and anxious, which is very common for all of them. In short, they all are feeling examination anxiety.
What is Examination Anxiety?
A psychological condition in which people experience extreme distress and discomfort or anxiety during any test situation. This is also called Test Anxiety. The degree of stress or anxiety during tests directly and indirectly impacts your performance. In a situation where the pressure is on and good performance counts, people become anxious to perform well, concentrate retrieve information and that is why it is also called performance anxiety.
People might show symptoms like:
- Heartbeat fluctuations or a rapid pulse
- Excessive Sweating
- Trembling or shaking
- Racing thoughts
- Mind going blank or difficulty concentrating
- Feeling helpless or out of control
- Engaging in superstitious rituals for good luck
- Blanking out during the exam
- Difficulty understanding or interpreting questions
It’s normal to feel these symptoms before a test, and it may even be motivating. However, these sensations may hinder performance and well-being if they become overpowering or severe.
The reason behind experiencing exam anxiety
Exam anxiety can be related to a number of environmental, physiological, and psychological causes. The following are some prevalent causes of test anxiety:
1. Fear of failure:
Fear of failure is the most common reason for exam anxiety. Those who are afraid of failure may worry that they will be unable to perform well in exams and that this will have a negative impact on their future.
2. Pressure from parents, teachers, or peers:
If some feel pressured by their surroundings, it is likely for them to experience anxiety. This pressure can come from parents who want their children to get good grades, teachers who have high expectations, or peers who are competitive.
3. Lack of confidence:
A lack of confidence may hinder performance. If you lack confidence, you may judge your ability to perform well and may worry that you are not smart enough or that you will not be able to answer the questions, which ultimately gear up anxiety during tests.
4. Previous negative experiences:
People who have had a bad test-taking experience could become more nervous in the future.
5. Unrealistic expectations:
Those who set unrealistic expectations for their exam accomplishment may also suffer anxiety because these expectations are hard to accomplish.
6. Poor study habits:
Poor study habits may also increase a person’s likelihood of having exam anxiety. This is due to the possibility that they may feel unprepared and anxious about doing poorly.
5. Cognitive factors:
Irrational thoughts and negative thought patterns may worsen exam anxiety. These may include ideas like “I must get a perfect score” or “If I fail, it’s the end of the world.”
6. Time Pressure:
Being under pressure or feeling hurried during a test might make you feel more anxious. Some students worry that they won’t have enough time to finish all the sections or questions.
Uncertainty can be brought on by the unpredictability of test questions or exam formats, which can then result in anxiety. It can be frightening to not know what to expect.
Tips for managing exam anxiety
Proper preparation: Preparation is the primary key. The more prepared you are, the less anxious you will feel. Make sure to study early and often, and get plenty of practice answering questions.
1) Positive self-talk:
Talk to yourself in a positive way and remind yourself that you are capable of doing well.
2) Relaxation techniques:
Deep breathing, meditation, or yoga are some relaxation techniques that might help. These can help to calm your body and mind.
3) Enough sleep:
Getting enough sleep will help you to stay alert and focused on exam day.
4) Eat a healthy breakfast:
Eating a healthy breakfast will give you the energy you need to focus on your exam.
5) No caffeine and alcohol:
Alcohol and caffeine worsen the anxiety.
6) Breaks during study:
Anxiety levels might rise when people study for extended periods of time without taking breaks. To prevent being overly stressed, stand up and move about every 20 to 30 minutes.
7) Visualize yourself succeeding:
Spend some time each day picturing yourself succeeding, such as bypassing your test. Your confidence may increase as a result of this and also reduce anxiety.
8) Reward yourself for your hard work:
Reward yourself for your hard work throughout the study process. This will help you stay motivated and reduce anxiety.
9) Talk to someone you trust:
Talk to a friend, family member, or therapist about how you are feeling. Talking about your anxiety can help you feel better and develop coping strategies.
Examination anxiety is not a myth, but it is very natural to experience. The level or degree of anxiety depends on person to person, some may easily handle it and some may not. Managing and channeling your stress and anxiety is the real key, managing exam anxiety is a skill that can improve over time with practice.