Exam anxiety is a type of anxiety that occurs with the presence of the exam and prevents the person from using the information he/she has during the exam and, accordingly, causes a decrease in performance. The individual produces negative thoughts such as "I am inadequate, I will fail" because someone will evaluate him in the exam he takes. These thoughts cause the person to experience intense anxiety during the exam. Thoughts about what will happen after the exam, the meaning and importance of the exam in the person's mind determine the intensity of these concerns. In individuals experiencing test anxiety, we see psychological symptoms such as worry, fear of failure, unwilling work, and difficulty in concentrating. These psychological symptoms trigger physiological reactions, causing reactions such as heart palpitations, sweating and tremors in the person.
During the pandemic, students were dragged into great uncertainty as schools suspended face-to-face education. Lessons, assignments and exams were moved online. However, students had to go through the exam preparation process isolated from their teachers and peers. During this period, exam preparation periods have become even more anxious for students who cannot communicate face to face with their teachers and peers. Many students state that they do not have the motivation to study because they are always at home. They make various comments such as "When I wake up in the morning, I cannot find the energy to study" or "I cannot find motivation because every day is the same." The pandemic is a psychologically, economically and socially challenging process for everyone. When the difficulties arising from this process itself and exam anxiety come together, of course, the exam process becomes a more difficult and tiring process for students than before the pandemic. While taking the exam, they have to comply with Covid 19 precautions, and they experience intense uncertainty due to the possibility of exam dates changing according to health measures.
What Should Be Done to Cope with Exam Anxiety During the Pandemic?
Parents' attitudes are of great importance in this process. Parents are also exposed to the negativities of the pandemic process. However, at this point, it is important for them to be aware that the behavior they show to the child directly affects the child's anxiety level. Placing great expectations and responsibilities on the child and comparing the child with his peers are the main mistakes made in this process. Helping the child find the motivation to study, instead of pressuring the child to study and using sentences that will demoralize him when he does not study, will make this process easier for both parties. Because during the pandemic period, it has become even more difficult for the child to find the motivation to work productively at home all day. Parents should not deny the impact of the pandemic process on the child's performance. They must make him feel that they are always on his side, regardless of his success in the exam. The great meaning that parents attach to the exam affects the meaning that the child attributes to the exam, thus causing the child's anxiety level to increase.
The most important point to provide motivation for children during the day during the pandemic is to plan the day. Of course, this does not mean preparing a very challenging program by filling every hour of the day. The person should prepare a program that does not put too much pressure on himself, but will allow him to act in a planned manner throughout the day. Programs that are full every hour and therefore become difficult to implement after a while make the person feel like a failure. Instead, the person should prepare a study program that is applicable to his/her own life style and should not forget to take breaks. There should be a variety of reward hours in this program. Children, who are at home every day and isolated from social life like everyone else, cannot do activities such as meeting with their friends, traveling, or going to the movies, which motivate them, and this prevents the reward they will receive as a result of their work. In this process, the student must find new rewards for himself. Creating various rewards such as buying an item that he/she will like, watching his/her favorite movie, seeing a friend, realizing a hobby, and applying these rewards at the end of the working hours determined during the day will increase motivation.
Applying breathing exercises in moments when exam anxiety is intense can cause physiological problems such as heart palpitations. provides a reduction in symptoms. It will be useful to tell ourselves often that this is just an exam and that this exam is not the only criterion to determine whether we are successful or not. “I am taking the exam during the pandemic, how unlucky I am!” We should move away from thoughts like these and remember that the whole world is going through a challenging process, but as in every exam, we will be rewarded for our efforts. At this point, the person should continue to make efforts to give this effort.
Due to the pandemic process, our amount of movement during the day has decreased. The decrease in the activity of our body causes the activity of our mind to decrease as well. However, due to closed hours or accessibility, it is not possible for everyone to exercise outside or go to the gym. At this point, exercises to be done at home come into play. Short-term exercises to be done at home every day will not only keep us healthy, but will also increase our energy and make our mind more active.
Health problems we experience or those around us due to the pandemic also make this process worrying. Every day we worry about our own health and the health of our loved ones. The way to reduce these concerns is to take precautions against Covid 19. That's why we must comply with Covid precautions during this process and also not neglect eating healthy and consuming plenty of water.
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