Exam anxiety is a state of intense anxiety that prevents the learned information from being used effectively during the exam and can cause a decrease in success. Test anxiety is essentially normal and necessary. Because it motivates the person to prepare for the exam and makes him/her eager to achieve success in the exam. However, as in all matters, too much anxiety is harmful. Because anxiety, which reaches a level that causes problems, disrupts the person's decision-making process and prevents him from preparing for the exam and using his knowledge efficiently.
The symptoms of exam anxiety can be discussed in three groups: physical, mental and emotional symptoms. Physical symptoms include complaints such as increased heartbeat, sweating, palpitations, tremors, convulsions, nausea, diarrhea, and constipation; Mental symptoms include attention and focus problems, difficulties in understanding what you read, organizing and remembering your thoughts, and being constantly preoccupied with the exam and its result. Emotional symptoms manifest themselves with complaints such as feeling of panic, irritability, hopelessness, insecurity, helplessness, anxiety and fear. And as a result, the person who cannot cope with all these symptoms may exhibit avoidance behaviors; He may come up with various reasons not to prepare for the exam or may exhibit dysfunctional behaviors such as excessive gaming, alcohol and substance use, and constant sleeping in order to suppress his anxiety.
What causes exam anxiety, how is it treated?
Some ways of thinking lie behind why even the thought of taking an exam is so frightening for a person. These thought styles may include content such as catastrophizing the outcome of the exam, fear of negative evaluation, focusing on the result of the exam rather than the process, lack of confidence in one's knowledge and skills regarding the exam and the ability to reflect this, the idea that one's personality will be evaluated, not one's knowledge, and perfectionism. To give an example, a person may think and believe that if he does not pass the exam, he will be nothing, that he will be despised by those around him, and that his life will be ruined.
Apart from these, as in other anxiety disorders, the person feels the danger he perceives to be great, and his own life will be ruined. He underestimates his capacity to rise to the top. In other words, they experience feelings of lack of control regarding the exam process and result; Even though he works hard, he convinces himself from the beginning that it will not work.
Cognitive Behavioral Therapy is a treatment method with proven effectiveness used in the treatment of exam anxiety. As I mentioned above, the basis of excessive anxiety about the exam is; lies in the unrealistic and inappropriate meanings and ways of thinking that we attribute to ourselves, the exam itself and its result. And these ways of thinking can easily change with the therapy method in question and be replaced by more appropriate thoughts.
How can I deal with exam anxiety?
First of all, it is necessary to analyze exam anxiety well. It is very important to understand whether it is due to the person's lack of knowledge, inability to manage time well, perfectionism or the meanings attached to it. After this determination, it will be easier to get help and help yourself. For example, if the person's anxiety stems from realistic reasons, that is, if he or she is not working adequately and in a planned manner, the issue should be addressed from here first.
Or if there is an unrealistic and perfectionist perspective, such as not being excited at all, one should try to remember that anxiety and excitement are quite natural.
It may be difficult or take time for a person to change the meanings attached to the exam and its result without support. However, it is not impossible. One can start by accepting that thoughts are just thoughts and questioning their appropriateness.
Finally, one of the effective methods for dealing with anxiety is relaxation and breathing exercises. A person can learn these exercises and make them a part of his daily life and times when he is anxious and stressed.
Regular sleep, regular nutrition, and regular study are other important factors that will help you prepare better for the exam and cope with exam anxiety.
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