Exam Anxiety and Phobia
The exam season has arrived. And so has Exam Anxiety and Phobia.
Students can be seen immersed in their books and notes.
Excitement is in the air and so is anxiety.
While the former is a good thing to see, the latter raises concerns in the minds of parents and teachers. However, the fact is that anxiety before exams is a normal thing.
The pressure to perform will make students experience nervousness. Indeed, this is alright, but only if it is up to a limit. If it reaches an unhealthy level, it needs to be managed.
If a student experiences the following symptoms before exams, then the anxiety is unhealthy. and it is time for a session with a psychiatrist.
- Excessive sweating
- Fast heartbeat
- Difficulty in breathing
- Dry mouth
- Gastrointestinal discomfort
These symptoms are an indication of the student being in the grip of panic and fear.
Nevertheless, it can be managed and controlled with the following tips.
- Make a study plan for preparation: In some cases, students get anxious because they are not ready with the preparation. However, just days before the exam, they feel at a loss. They become anxious as to how they will answer the questions in the exam. To avoid this, students should make a plan for preparation. Indeed, devoting adequate time to each topic so that the entire syllabus is covered and their preparation is complete.
- Meditate and try breathing techniques: Meditation is a great relaxation technique that soothes the mind and body. Also, taking deep breaths (inhaling and exhaling). Example for 15 to 20 minutes can go a long way in controlling the symptoms of anxiety. In addition, meditation gives you confidence, removes negative thoughts and also improves your concentration and memory.
- Exercise regularly: Getting involved in physical activity before an exam seems like a waste of time to many. However, it is necessary to avoid tension and stay healthy. So, if sports cannot be indulged into, one should go for exercises such as stretching and aerobics. Indeed, they relax the tensed muscles and keep fatigue at bay.
- Eat green vegetables and light food: Eating healthy is also important during exam preparation. If one skips meals or takes recourse to fast foods, it makes anxiety worse. In fact, junk food makes one drowsy. On the other hand, fruits and vegetables are light and easy to digest. They also provide complete nutrition and ensure the sustained release of energy during the study sessions.
- Sleep well: Many students compromise on sleep. They think that it would help in studies. However, lack of sleep leads to poor focus and concentration which further affects the studies. It also makes one irritable and drowsy. So, one should make sure that one is getting 6 hours of sleep every day.
Exam anxiety and phobia, is not an uncommon phenomenon. In fact, a small amount of anxiety is a good thing. Indeed, it acts as it motivates one to perform better. It leads to nervous energy which keeps one alert. However, the moment it gets out of hand, it is a cause for concern. So, one must seek help if one is experiencing the anxiety symptoms and follow the above-mentioned tips. It will surely help a student. Call your counselor or child psychiatrist to learn more.