Exam anxiety (EA) is the experience of feeling an intense moment of fear or panic before and/or during an exam or assessment. (OR) Test anxiety is the tendency to generate an inappropriate emotional response in academic assessment situations, due to concern about poor performance and possible negative consequences. In fact, a little nervousness can actually help to perform best in exams. However, when this distress becomes so excessive it will actually interfere with performance on an exam.
Adolescents show a differential response to EA based on the physiological, cognitive, and motor components, mediated by the variables of gender, age, grade, academic performance, and type of exam. This article serves to manage anxiety in situations of academic assessment. Compass clinical services impart therapy for anxiety which helps to manage exam anxiety.
Tips for Exam Anxiety
- Maintain a healthy lifestyle: Do exercise on a regular basis, sleep well and eat healthily and continue all these activities during exam time.
- Get accurate information: Check out the time and location of the exam well in advance. And know what to expect when you arrive at the exam – format of questions, what material the exam will cover, how much it is worth, etc.
- Study effectively: Reduce anxiety by being well prepared, a study in 50-minute blocks with 10-minute activity or nutrition breaks, and learn memory enhancement techniques (Compass clinical services provide training on effective study techniques).
- Adjust your attitude: Maintain an attitude of doing the best you can under the circumstances, rather than requiring perfection from yourself. Plan a gift for yourself after the exam.
- Change unhelpful thoughts: Learn, and practice over time, how to challenge your negative thoughts (e.g., “I’m going to fail.”).
- Use test-taking strategies: Learn time management during the examination (read through the exam paper and figure out how much time to spend on each question). Build confidence (start with questions you know well). During the exam use a relaxation strategy such as closing your eyes, relaxing your hands, and breathing deeply (Compass clinical services includes relaxation techniques).
- Use anxiety reduction techniques: Learn and practice, relax and visualize a positive exam-writing experience.