Coping up the Exam Fear

Examinations are almost always stressful. Students rarely know exactly what to expect on the test, and those who suffer from exam fear or exam anxiety can see their grades suffer as a result of this stress. A little anxiety can actually help your performance, but some students become so overwhelmed that they "seize up" and forget what they have studied. Exam anxiety can strike before, during and after a test. Even the best preparation and the most positive mindsets cannot prevent some little exam anxiety from arising every once in a while. It is most unfortunate that our society gives too much weight-age to the marks obtained and since it is publicly known, the teachers are under great pressure to produce high test scores, and that pressure can be passed on to students making them anxious. Even children in kindergarten are not spared.

Test anxiety comes in the way of interpreting and organising information. It is a known fact that some students read the questions on the test paper but fail to comprehend the exact meaning and therefore write wrong answers. Studies have shown that greater level of test anxiety can actually hinder performance on exams. Therefore, reducing test anxiety is the key to improve performance. Another reason for anxiety is not having enough sleep. Today's generation suffers from sleep deprivation due to various reasons. Sleep deficiency can actually make you less sharp mentally which in turn negatively impacts the performance on tests, even if the student spent those missed hours of sleep studying! So, it is very important to get the studying done well in advance and get that quality sleep before the big day.

Anxiety problems can be dealt with effectively. Treatment may include a combination of individual and family therapy, behaviour modification, medication, and consultation with school. Cognitive behaviour therapy is found to be very successful. It aims at correcting faulty ways of perceiving events. An over-anxious adolescent is taught to identify anxiety producing thoughts and replace them with more realistic ones. It helps in reducing over-anxious features including excessive future and past worries, over-concern about competence, self-consciousness and tension. They are taught assertive skills.

Parents need to be alert to the signs of anxiety in their child. They should remember that their own anxiety can be passed on to children. Some parents tend to indulge in techniques such as guilt, emotional blackmail or withdrawal of love and affection. This may interfere with the ability of the child to build a positive self-image. Also, bear in mind that some young people may be quiet, compliant and eager to please, hence, their symptoms may be over-looked.

An early intervention can prevent complications such as failure to reach academic and social potential, loss of friendship and feelings of low self-esteem.

Battling this type of performance anxiety can be difficult, but good study habits and learning how to relax can help.

• Develop good study habits. Proper study habits and preparation are the keys to cutting out exam fear, according to Kids Health. Avoid last-minute "cramming" for exams and actively listen while in class. Know when the tests are coming up and prepare in advance; do not study all night or otherwise procrastinate

• Keep your mind and body healthy by getting enough sleep, eating well and exercising. Healthier people who are well-rested often do better on exams.

• Meet with your instructor to aid in focusing your study sessions. Knowing what the test will cover helps you zone in on the important material. 

• Practice positive self-talk as you prepare for the test. Create a mantra to help you calm your test anxiety. Repeat a phrase, such as, "I just need to do my best," or "I will be prepared for this test.

• Relax the night before your test. A last-minute review can help you remember facts, but fretting over last-minute studying is likely to cause you more anxiety. If you prepared thoroughly, relax by distracting yourself with a television show or a good book.

• Beat the morning rush by waking up early. Give yourself time to eat a nutritious breakfast that won't weigh you down or feel greasy in your stomach. Check your bag to ensure you have everything you need for the test. Get to the room early so you can take your seat and organize yourself.

• Manage your anxiety with relaxation exercises as you wait for the test to start. Breathe deeply, visualizing negative energy leaving your body as you exhale. Close your eyes and imagine yourself calmly taking the test.

• Scan the test to find questions that are easy. Answer those test questions to give yourself a confidence boost. You can see progress and find that you do know the information. If you get stuck on a multiple choice question, cross off answers you know aren't correct. Compare the remaining answers to find the best fit.

• Understand that you are not alone and ask for help as necessary. Exam fear is normal. When that anxiety severely interferes with your ability to take the test, however, outside help might be needed. Ask your teachers and family for support and help. Special testing accommodations may be available that can reduce the stress.

Reward yourself after the test is over. The reward gives you the break you deserve after all of your studying. Treating yourself also helps you stop thinking about the test and analyzing every little mistake you may have made.

Source: planet of success(website), Classroom synonym (website) The Hindu (e-paper)

The author of this article is Asst. Professor Pioneer Institute of Professional studies Indore