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Before
the exam
In
the exam
Anxiety
management techniques
Further
help
Almost everyone
feels nervous before an exam. Butterflies in the stomach and worrying
thoughts - 'Will I be able to answer the questions?' 'Have I done
enough revision?' - are indications of exam nerves that are probably
familiar to all students. In fact, a certain amount of nervous tension
probably helps us perform to the best of our ability, producing
a rush of adrenaline that helps us to feel alert and focused. But
too much anxiety can BLOCK thoughts, create a negative frame of
mind, and lead to panic and potentially poor exam performance.
There are a
number of things you can do to help manage exam anxiety and turn
uncomfortable, panicky thoughts into more creative tension.
Before
the exam
| It's
hard to panic if you are feeling relaxed. Try to establish a
pattern of revision that gives you time to relax, especially
last thing at night. Experiment until you find the best way
of relaxing to suit you - a long bath, exercise, listening to
music, a relaxation tape (available from the Medical Centre)
|
| Relaxation
and positive stress management techniques can be learned and
acquired with practice (see Stress Management: A Guide for Students).
Knowing how to relax is invaluable in the lead-up to exams,
and on the day itself. If you think you are under-performing
in exams due to exam anxiety or panic, do think ahead and seek
help. |
| It
helps to feel as well-prepared as possible. As well as thinking
about the subjects you are revising, it can be useful to pay
attention to practical aspects of the exam. Find out where it
is scheduled to take place and how long it will take you to
get there. It's a good idea to go and look at the room/building
so that it feels more familiar. Make sure you know the rules
and regulations about what you can take into the exam room etc.
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| Put
yourself into a positive frame of mind by imagining how you
would LIKE things to go. Imagine yourself turning up for the
exam feeling confident and relaxed - try to picture it in as
much detail as possible. Rather like rehearsing for a part in
a play, this can replace negative, anxious thoughts with more
positive ones. |
|
Don't work to the last minute on the night or morning before
the exam. Last-minute revision may leave you feeling muddled
and anxious. |
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In
the exam
Here are some
tried and tested remedies to the 'I can't answer anything' feeling
and other worrying thoughts about exams.
When you get
into the exam room and sit down, the following approach can help
settle your nerves:
| Take
a deep breath in and a long breath out |
| Breathe
in again and straighten your back - as if someone were pulling
a lever between your shoulder blades |
| Look
straight ahead at something inanimate (the wall, a picture,
the clock...) and focus your mind on the positive thought 'I
CAN DO this exam' as you breathe out. |
| Take
another deep breath in and a long breath out. Then breathe normally.
|
| You
have 15 minutes to read the paper, so do so thoroughly. If you
begin to feel panicky again, repeat the focusing exercise. Panicking
will stop you reading carefully, so it is important to keep
yourself focused and positive. Read the whole paper once, then
read it again and mark the questions you think you can answer.
Then read those questions carefully - make sure you understand
what is required - and select the ones you are going to answer.
|
| Decide
on the order in which you'll answer the questions. It is usually
best to begin with the one you feel most confident about. Think
about how you will plan your time, and stick to your plan. |
| Plan
out your answer for each question as you go. If you find that
thoughts or ideas about other questions come into your head,
jot them down on a separate piece of paper - don't spend time
thinking about them now. |
|
If your concentration wanders or you begin to feel panicky,
you could try the focusing exercise again, or use one of the
following techniques to help you overcome anxious thoughts.
If you are worried that you haven't got time to spare on this,
remember that taking 5 or 10 minutes NOW may save you spending
the rest of the exam in a state of panic. |
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Anxiety management
techniques
Thought-stopping
technique
When we become anxious we begin to have negative thoughts ('I
can't answer anything', 'I'm going to panic' etc). If this is
happening, halt the spiralling thoughts by mentally shouting
'STOP!'. Or picture a road STOP sign, or traffic lights on red.
Once you have literally stopped the thoughts, you can continue
planning, or practise a relaxation technique. |
Creating
mild pain
Pain effectively overrides all other thoughts and impulses.
Even very mild pain - such as lightly pressing your fingernails
into your palm - can block feelings of anxiety. Some people
find it helpful to place an elastic band around one wrist, and
lightly twang it when they are becoming anxious. |
Use
a mantra
Derived from meditation, a mantra is a word or phrase which
you repeat to yourself. Saying something like 'calm' or 'relax'
under your breath or in your head, over and over again, can
help defuse anxiety. |
Focusing
Looking out of the window, noticing the number of people with
red hair, counting the number of desks in each row... all help
to distract your attention from anxious thoughts and keep your
mind busy. Mental games such as making words out of another
word or title, using alphabetical lists etc are all good forms
of distraction. |
Bridging
objects
It can help to carry or wear something with positive associations
with another person or place. Touching this bridging object
can be comforting in its own right, then allow yourself a few
minutes to think about the person or situation which makes you
feel good. This can have a really calming effect. |
Self-talk
In exam anxiety or panic we often give ourselves negative messages,
'I can't do this' 'I'm going to fail' 'I'm useless'. Try to
consciously replace these with positive, encouraging thoughts:
'This is just anxiety, it can't harm me', 'Relax, concentrate,
it's going to be OK', 'I'm getting there, nearly over'. |
Whichever of
the distraction techniques has worked for you, finish by going through
the refocusing exercise (it only takes 30 seconds or so, but may
have a profound effect on your ability to believe in yourself and
the task in hand).
Different techniques
work for different people, so it's worth experimenting to find the
ones that are right for you. Developing techniques for managing
panic can take time, so it pays to keep practising.
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Further
help
Stress Management
Workshops are run regularly during term. They offer a chance to
learn relaxation techniques and talk about how to cope with stress
and anxiety. For more details contact Anna
Hinton or Marion Casey in Student Services (tel.484650).
Sometimes exam
anxiety is linked with a lack of confidence or low self-esteem.
Sometimes it may be the result of pressure from family or teachers
in the past, or a more general fear of failure. If you would like
to talk with someone about your anxiety, the Student Services counsellors
can be contacted on 484650, or by calling in at Student Services
in the Helena Kennedy Student Centre on the Headington Campus.
Reading
material
Managing your Mind by Gillian Butler and Tony Hope
Support
on Campus
Counselling
Services tel: (01865) 484650
Medical
Centre tel: (01865) 483193
University
Health Visitor tel: (01865) 483193
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