Taming Exam Anxiety

Exam stress is a common issue that can adversely impact a student’s academic performance. However, with the right guidance, emotional support, and mindset, students can transform their worry into a source of motivation rather than a barrier to success.
By Double Helical Bureau

“Worrying is like a rocking chair: it gives you something to do, but it gets you nowhere.” – Glenn Turner.
As board and annual exams approach, every student focuses on working hard to secure good marks. However, some students become trapped in fear, stress, and anxiety.
According to experts, this fear is often caused by exam phobia, a mental condition that affects many students. When exams are near, students frequently become overwhelmed with worry about how to study, how to perform well, and how to achieve good grades.

Exam phobia stems from various causes. Some students fear performing poorly in exams, while others fear disappointing their parents or teachers. Certain subjects, often perceived as difficult, can also trigger anxiety. Additionally, students may struggle with memory retention or concentration during study sessions, which exacerbates their fear. In some cases, students place excessive importance on grades, using them as a measure of self-worth. Negative self-talk before and during exams, as well as setting unrealistically high standards for oneself and comparing oneself to others, can also contribute to exam anxiety.

Dr Vandana V. Prakash, Senior Consultant and Clinical Psychologist at Max Superspeciality Hospital in New Delhi/NCR, explains that exam phobia can lead to poor academic performance, which, in turn, can cause heightened anxiety and depression among students. This not only affects their academic success but also impacts their overall physical and mental health, lowering their self-esteem.

However, Dr Prakash emphasises that students can overcome their fear of exams with proper guidance, emotional support, and positive reinforcement from both parents and teachers. A shift in mindset, combined with support from trusted adults, can help students conquer their exam anxiety.
“In my view, the journey of life includes smaller examinations in the form of school and board exams. These tests are stepping stones to help us face the highest examination: LIFE,” Dr Prakash observes.

These words of wisdom have been shared with students for many years. Yet, despite understanding the value of this advice, many students tend to forget it at the most crucial time – during exams. Nervousness and anxiety are common at such times, making “examination” a dreaded term. A little anxiety can motivate us to study more effectively, but excessive fear and nervousness can hinder our performance. In these cases, anxiety can actually diminish our ability to perform well.

Dr Prakash further explains, “Did you know that many artists, performers, and high achievers experience significant anxiety before performing? They often report physical symptoms like feeling sick, experiencing a mental block, or having palpitations. However, their success lies in channelling this nervous energy into positive action by focusing intently on the task at hand. So, the first thing you need to understand is that tension and nervousness are normal. What matters is learning how to transform these negative feelings into positive energy.”

How do we recognise exam anxiety?

There are several signs that indicate we may be experiencing exam anxiety, including:
Excessive worry
Fear of being evaluated
Fear of the results
A feeling of losing control
Mood swings and irritability
Irrational thoughts, such as:
“Achieving success means scoring 100%”
“If I don’t get high marks, I am useless”
“My parents won’t love me if I don’t do well”
Physical symptoms like headaches, stomach aches, nausea, vomiting, dry mouth, frequent urination, or a racing heartbeat
Lack of concentration or attention
Increased daydreaming, especially about succeeding or winning praise for good performance, rather than actually studying
Difficulty recalling learned material due to high levels of anxiety
Social withdrawal from friends, family, and others
Do these behaviours affect our performance?
Yes, these behaviours can negatively impact performance during exams. The following are ways in which anxiety can hinder academic performance:

Disruption of thought processes, causing disorganisation of thoughts
Forgetting familiar or well-learned material
Sudden inability to understand previously prepared topics
Blanking out temporarily, leading to poor recall
Inability to understand even simple questions
Forgetting essential keywords, concepts, or formulas
Underperforming despite high expectations from oneself or others

Why Do We Tend to Become Anxious and Underperform in Our Examinations?
Anxiety often arises when several fundamental factors are overlooked or neglected. Before and during an exam, students tend to pay little attention to their physical routine, the number of study hours, the distribution of time across all subjects, and their mental state. These overlooked factors contribute to increased anxiety levels, which can then hinder performance.
Since these causes are easily identifiable, the first step is to acknowledge and address the obstacles actively interfering with the learning process. By making adjustments in key areas, students can manage their anxiety and enhance their ability to perform well in exams.

1. Overcome Physical Tensions
A significant part of overcoming exam anxiety involves adjusting physical habits and maintaining a healthy routine.
Sleep Schedule: Maintain a consistent sleep routine. If you’re accustomed to a certain time for sleeping and waking, stick to it. All-night study sessions and daytime sleeping can disrupt your biological clock, leaving you fatigued and unprepared for the exam.
Diet: Eat regular, easily digestible meals. Skipping meals or starving yourself will result in fatigue and hinder your focus. If large meals make you feel drowsy, try having smaller meals throughout the day.

Exercise: Incorporate physical activity into your daily routine. A brisk walk or any form of exercise for 30-60 minutes daily will help reduce stress and boost mental clarity.
Breaks: Avoid marathon study sessions. Take a 5–10-minute break after about 90 minutes of focused study. The brain needs rest to function at its best, and this break will help rejuvenate your mind. Don’t feel guilty about taking a break – it is essential for your productivity.

Comfortable Study Environment: Avoid overly comfortable spaces like beds, easy chairs, or rocking chairs, as these can induce sleepiness. Instead, choose a well-lit, quiet space that promotes alertness.

Minimise Distractions: Keep away from distractions such as your phone, television, radio, or noisy environments. A focused study atmosphere is crucial for productivity.

2. Effective Time Management and Study Techniques
How you organise your study time and the methods you use can greatly affect your ability to manage stress and reduce anxiety.
Create a Timetable: Develop a study timetable for each subject, ensuring that all topics are covered adequately. Prioritise the most challenging subjects first.
Balance Subjects: Aim to study one difficult subject and one easier subject each day. This balance prevents burnout and ensures you’re making progress in all areas.
Optimal Study Times: Study difficult topics when you’re most alert and fresh. Tackling harder material during your peak mental hours can improve comprehension.
Active Learning: Use active learning techniques, such as underlining key points in your textbook and summarizing paragraphs into keywords. Write these keywords in the margins for quick reference.

Recall and Review: After each study session, close your book and try to recall the key points you studied. Track how many keywords you remember and revisit the ones you forgot. This helps reinforce retention.

Focus on Understanding: Avoid rote memorisation, as it may lead to shallow learning. Strive to understand the concepts fully, which will make them easier to recall later.
Nightly Revision: Before bed, briefly review the material in your mind. This reinforces your memory while you sleep.
Avoid Last-Minute Cramming: Do not try to cram the night before an exam. Cramming increases stress and reduces the quality of learning. Instead, sleep early to ensure you wake up refreshed and ready to perform at your best.

3. Maintain a Positive Mental Attitude
Your mindset plays a crucial role in how you approach exams and deal with anxiety.
Don’t Fear Exams: The more you fear the exam, the more anxious you’ll feel. Avoid viewing exams as insurmountable obstacles or “boogeymen.”
Change Negative Thought Patterns: Negative thoughts like, “I am sure I will fail,” or “What if I don’t get above 95%?” increase anxiety. Replace them with positive affirmations, such as “I have studied well and will do my best,” or “Percentage doesn’t define my worth; effort does.”

Seek Support: Surround yourself with people who offer emotional and intellectual support. Having a support network can ease your stress and provide encouragement.
Self-Appreciation: Acknowledge and celebrate your efforts, even if you don’t get perfect results. Avoid being overly self-critical. After evaluating your progress, reassure yourself that with more effort, you’ll continue to improve.

Focus on Personal Growth: Learn to compete with yourself rather than others. Everyone moves at their own pace, and comparing yourself to others can lead to unnecessary anxiety. Like driving a car, you may be ahead or behind others, but focus on driving safely and improving your own abilities rather than trying to surpass someone else.

4. Pre-Exam Preparation and Mindset
The moments before entering the examination hall are critical in setting the tone for the exam. How you prepare mentally and physically can determine your performance.

Avoid Last-Minute Studying: Do not open your books for last-minute revisions before the exam. This usually leads to increased anxiety rather than a better understanding of the material.
Avoid Group Discussions: Refrain from discussing exam content with friends or classmates right before the exam, as their confusion may increase your own.
Relaxation Techniques: Use relaxation methods, such as deep breathing or meditation, to calm yourself. Saying a short prayer or visualizing a positive outcome can help calm your nerves.
Strategise During the Exam: Once inside the examination hall, read the paper carefully. Mark the questions you feel confident about and tackle them first. For the questions you’re less sure of, leave them for later. This strategy ensures that you begin with confidence and gradually work through the paper.

By addressing these four key areas—physical health, effective study methods, positive mental attitudes, and pre-exam strategies—students can manage their anxiety, improve focus, and perform to the best of their ability during exams. With a balanced approach and a calm mindset, exams can be transformed from a source of stress into an opportunity to showcase your hard work and knowledge.