Exam anxiety is an intense state of anxiety that prevents the effective use of the acquired knowledge during the exam.
Exam anxiety can cause problems such as not being able to focus mentally, difficulty in remembering and transferring the learned information, focusing on the result rather than the exam process. It can also cause physical symptoms such as trembling in the hands, dry mouth, flushing, and nausea.
Having unrealistic thinking styles is the most important process in the formation of anxiety. In addition to anxiety-prone personality structure (perfectionist, competitive), expectations and pressures of the social environment are among the factors that play a role in the formation of anxiety.
If we look at what are the negative automatic thoughts that are effective in the formation of exam anxiety, for example; 'What is the need for the exam', 'Why is the exam being held?', 'I can't succeed even if I study,' 'I can't understand the topics, I must be stupid', 'This information will not be useful in my next life', 'I don't have enough time to prepare for the exam' are frequently observed negative automatic thoughts.
We can reduce anxiety by replacing these negative thoughts with alternative thoughts. For example; 'The exam can evaluate whether my knowledge is sufficient, not mine', 'Not being able to understand what I read does not mean that I am stupid', 'Failing in this exam does not mean the end of the world. I can better prepare and succeed', 'I can do my best even if I don't have enough time and use my time effectively.'
Another important issue in reducing anxiety is that we focus on the exam process, not the exam result. Because the result of the exam is an uncertain situation for us and uncertainty is an element that increases anxiety.
Trying to recognize anxiety, not suppressing it, focusing attention on other points, breathing exercises, relaxation exercises and stopping thoughts are among the methods that enable us to cope with anxiety. .
We should reconsider our study habits and attitudes towards the exam before the exam and provide a new mental structure.
This We should take care of our sleep and nutrition during the process, and we should not leave our studies until the last day and night.
During the exam; Remembering that we are in control, bringing alternative explanations against negative automatic thoughts, starting from the questions that can be answered and skipping the questions that cannot be answered, using rapid relaxation to reduce anxiety, controlled breathing exercises, and using attention-boosting techniques will help us cope with anxiety. ' Success is a journey
strong>Ben Sweetland
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