At times, this exam anxiety can afflict students of every educational level. Generally characterized by a state of stress, nervousness, or fear, examination anxiety tends to bring down the performance of students. However, knowing the science behind anxiety—and some coping strategies—makes the task of managing anxiety quite easier. In this article, we take a look at some scientifically supported methods of coping with exam anxiety.
What Causes Test Anxiety?
Exam anxiety is a result of the body’s normal “fight or flight” response. When students view exams as a danger signal, the brain releases stress hormones, such as cortisol and adrenaline. While such a response is protective in general, because it works to keep people out of harm, when this occurs during an exam, performance may be affected negatively. The central issue in dealing with exam anxiety, therefore, involves ways in which students can dampen this response.
1. Practice Mindfulness and Meditation
Anxiety, on the other hand, can be reduced greatly by mindfulness practices or meditation, as scientifically proven. Mindfulness is the act of staying in the present and focusing on breathing or sensations. These help in training the brain to remain calm under stressful conditions.
According to a study published in Psychiatry Research, students who engaged in mindfulness for just a period of 8 weeks exhibited lower anxiety and stress. Mindfulness activities, such as deep breathing or a body scan, have been shown to increase focus while decreasing pre-exam anxiety.
2. Exercise Regularly
Another one is regular physical activity, which has been proved effective in the fight against anxiety linked with exams. It involves the release of endorphins, natural mood-elevating chemicals in the body, that work to depress stress hormones like cortisol. In a study from Anxiety, Stress & Coping, students into regular exercise reported circa lower levels of anxiety even right before exams.
Even a 20-minute walk or mild aerobic exercise will help. Incorporating regular physical activity into your daily life, especially during exam times, will keep stress at manageable levels and generally contribute to well-being.
3. Get Enough Rest
Students always tend to sacrifice sleep while preparing for examinations, but research evidences show that sleep is an important factor in minimizing anxiety. When one sleeps less, it heightens the level of cortisol, making the body more vulnerable to stress. According to the National Sleep Foundation, a recommended amount of sleep is about 7-9 hours each night among adults, including students.
Journal of Sleep Research reported that compared to those who did not get enough sleep, students who had adequate sleep before exams were doing better and did not feel as anxious. Getting enough rest modulates your level of stress hormones, which in turn improves exam performance.
4. Practice the Methods of Relaxation
Deep breathing and progressive muscle relaxation are some of the scientifically salient techniques for calming down stress. These methods will engage the parasympathetic nervous system, thus counteracting the stress response in humans. Deep breathing slows the rate of the heartbeat and lowers blood pressure, while muscle relaxation eases physical tension.
A study in the Journal of Behavioral Medicine indicated that students who employed such techniques before exams felt less anxious and scored better than those who did not. Relaxation exercises greatly reduce anxiety resulting from exams.
5. Positive Visualization and Cognitive Restructuring
For example, positive visualization: a mental technique whereby you visualize yourself successfully going through an exam. And another cognitive restructuring: challenging and changing negative thoughts such as “I’m going to fail” or “I can’t do this.”
According to findings from Cognitive Therapy and Research, these techniques have proved very effective in anxiety management. While positive visualization provokes the neural pathways that assure calm and focus, cognitive restructuring enables students to view exams with a more positive mindset.
6. Break Tasks into Manageable Chunks
Procrastination and attempts to try to study everything altogether simply increase anxiety. One Educational Psychology Review study says students who chunk study material in smaller, more manageable segments feel less overwhelmed and perform better on exams.
By creating a study plan in which learning sessions are timed, last-minute cramming would not have to be resorted to and the resultant increase in the level of stress encountered thereby could be avoided. Employ techniques like the Pomodoro method: studying in 25-minute sessions, with short breaks in between, to increase focus and retention.
7. Seek Professional Help if Needed
Sometimes, exam anxiety can get out of hand to the extent that it even exhibits seriousness for professional help. One of the evidence-based approaches to managing anxiety is cognitive-behavioral treatment, which allows students to make alterations in their thinking and develops a mechanism for coping. In addition, most of the facilities offering education have counseling services that offer support and advice on how to conduct oneself during exams. A review in the Journal of Clinical Psychology found that students receiving CBT had a significant reduction in anxiety levels and improved academic outcomes. If anxiety is impacting your daily functioning or ability to thrive academically, seeking support from a mental health professional will arm you with some valuable coping strategies.
Conclusion
Anxiety about exams does exist, but it is not something that should order your performance. In such a case, students can rid their anxiety by putting scientifically supported strategies into place: mindfulness, regular exercise, sufficient rest, and relaxation techniques. Other ways include breaking down the study material, practicing positive visualization, and seeking professional help when needed. By adopting these strategies, students will be in a position to approach the examination with increased self-confidence and a proper psyche that would improve both performance and overall well-being.
With these scientifically-based methods, one will be able to cope not only with exam anxiety but also perform well academically, maintaining a proper balance between preparation and mental well-being.