Anxiety is quite healthy and functional to a certain extent. If your exam anxiety is at a sufficient level, it will positively affect your exam performance and success. However, if your daily routines are disrupted due to your exam anxiety (for example, if you experience intense physical anxiety symptoms before or during the exam and your performance decreases), we recommend that you work on your anxiety.
We can offer you some suggestions for your exam anxiety:
Before the exam;
Realize your automatic thoughts! Notice your negative automatic thoughts about the exam. For example, the automatic thought 'there will not be enough time for the exam' is your own personal opinion. Instead, you can put alternative and more realistic thoughts such as 'I can use my time well in the exam, the time will be enough'. Another example; The automatic thought 'A long question is a difficult question' is a very common but unrealistic thought. Replace them with realistic thoughts. Additionally, you can plan what you can do about this realistic thought.
Focus on your past successes! You can make a list of your past achievements. Think and write about each success in detail about how you achieved it.
Breathing and relaxation exercises are a very effective method of coping with anxiety!
You can learn regular breathing with breathing exercises. Regular breathing and relaxation will reduce anxiety and increase your performance.
For example, here is a shortcut:
First of all, close your eyes slowly to work on correct breathing. Place your right hand on your belly and your left hand on your chest. Let your left hand feel your chest rising and falling as you breathe. This way you breathe with the top of your lungs. Now try to fill the lower part of your lungs with air and breathe from your belly. If your right hand on your stomach starts to rise and fall, you are starting to breathe correctly. Now focus your thoughts entirely on your breathing. Feel the air coming in and out of your nose. Slowly take a deep breath and exhale. Very comfortable without straining yourself Breathe properly.
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The first step in the relaxation exercise begins with relaxing the hands. Clench your hands into fists as tightly as possible. Clench your fist, clench it tightly, then relax it. Leave it completely alone. Let your hands be free, completely relaxed. Repeat this and the other exercises below three times.
Do the same tightening and relaxing exercises for all muscles in the hand, arm, shoulder, face, head, eyebrow, eye, lip, teeth, neck, chest, abdomen, leg, foot, respectively.
All of these are practiced together with breathing exercises.
At the end of the work, imagine yourself in the place where you feel best and safe (safe place work).
Doing these exercises with an expert will allow you to get more efficient results.
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Physical exercisesprovide mental and physical relaxation. Research proves that regular exercise positively affects mental health. Additionally, regular exercise is known to have positive effects on learning. Therefore, you can walk for 20-40 minutes every day.
Sleep regularly and eat healthy! It is known that adequate sleep and healthy nutrition increase performance.
As the exam approaches, try to spend good quality time. Visiting your exam location beforehand will reduce your anxiety.
During the exam, starting from the area you are best at will help you cope with your anxiety and save time. During the exam, you can replace the negative automatic thoughts with more realistic and positive thoughts, which we recommend you do before the exam. You can also do breathing exercises during the exam.
If you cannot cope with your exam anxiety, be sure to get professional support from an expert (psychiatrist or psychologist).
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