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Can’t concentrate on studying because you’re so anxious? Here you can find out how to get exam anxiety under control!
There is hardly anyone who can approach exam situations in a relaxed and calm manner. A little excitement and nervousness are part of the game and have an activating effect. However, if the excitement becomes too great, it is stressful and blocks you. With this anxiety, it is difficult or almost impossible to concentrate on studying, and anxiety is not a helpful companion in the exam situation either.
What exactly is test anxiety?
Exam nerves are thoughts that revolve around the exam scenario that scares you. Exam anxiety arises in the mind and can encompass various fears – for example, the fear of failing an exam or the fear of presenting oneself. It is usually triggered by anxious thoughts and ideas or further “fed” by unpleasant previous experiences in exam situations. Exam nerves can affect anyone, regardless of how “well” or “poorly” one study.
In order to overcome exam anxiety, it is helpful to consider what fears or thoughts are behind it in detail. Then it is possible to look specifically at what it takes to be able to go into the situation more relaxed.
Taking a closer look at thoughts
It is often the case that certain “beliefs” keep coming up in our thoughts. This happens almost automatically and also influences our fears. It often helps to take a closer look at your own thoughts that come up just before your fear. In this way, you can unmask disturbing, fear-inducing beliefs and also get rid of them step by step.
We have collected a few examples of such fear-producing beliefs and written down which sentences you could replace them with.
“I absolutely have to pass this exam, otherwise …” The word “must” alone creates stress and gives the feeling that the world would end if you did not pass the exam. A thought that creates less pressure would be: “I have prepared well and am doing my best. If I don’t pass the exam, it would be frustrating, but then I’ll take it again.”
“I won’t make it again anyway.” By saying this, you put yourself in a position of expectation that you will not pass the exam – we frustrate ourselves in advance, so to speak, and take away our confidence and energy. Thought ideas instead: “I have already managed so many things, e.g. at that time … [think concretely of a situation you have mastered]. I will make an effort to pass this exam as well.”
“Damn, I’m sure I’ll blush again and have to clear my throat. Then everyone will see how nervous I am again.” Presumably, this thought alone produces red spots and a clearing of the throat in the sense of a self-fulfilling prophecy. One usually notices the physical reaction oneself much more than the others. Thought alternative: “It is understandable to be nervous during exams. Teachers know that too. Nervousness is human and allowed. Then you can just see that I’m nervous.”
“I can’t make a mistake.” Phew, even writing it down in this article, this sentence already creates a lot of pressure. More helpful would be a thought along the lines of, “I try to do my best, but I don’t have to be perfect.” By the way, it is precisely mistakes that offer the chance to learn and develop.
TIP:
- Try to pay attention to how you formulate or think something for yourself: Formulations with coercion create pressure, e.g.: “I have to pass this.” It is more helpful to formulate it as a wish: “I want to pass the exam and do my best.”
- Notice the effect of negations – example: “I am NOT thinking of a pink elephant with blue dots right now.” Although the word “not” is in the sentence, most people still think of the elephant. It is more helpful to formulate what you would like to achieve than to formulate what you would like to avoid.
Search for the cause
Depending on the cause of the fear, different things can be helpful. Here are some examples and ideas on how to deal with it if you recognise yourself in a situation.
- Maybe you think your parents will be disappointed if you don’t bring home good grades? Or do your parents react harshly when you get a bad grade?
If this is the case, you could have a frank conversation with them to describe the pressure you feel about your grades and how much it is bothering you. Be open about the fact that you think a bad grade might disappoint them. Often parents are surprised by such a conversation and will tell you that a bad grade is not the end of the world. If you feel that your parents do not understand you, you can also ask someone you trust, such as an aunt, a grandparent or a teacher, to be present during the discussion with the parents.
- Do you compare yourself with a good student and are disappointed if you get a lower grade than them?
Everyone has their strengths and weaknesses. One person is totally good with computers, another is unbeatable in football, one is a prima ballerina, another can paint like an artist, etc. Try to “see or compare yourself realistically” and not just in such a way that you then have a bad image of yourself. It can also be helpful to think about what else could have contributed to the difference in grades: Maybe your colleague just had a good day. You can’t be in the same good mood every day. Sometimes you don’t sleep well, your head is full of problems or you have a headache.
- Is the upcoming exam a particularly important one for you, because it will decide your education?
Of course it puts pressure on you when something directly depends on the exam. Try to remember that even an important exam can usually be repeated.
- Are you a good student and are you afraid of disappointing your teachers if you don’t get an A or B?
Even teachers know that you can’t always be in the same good mood and that different schoolwork topics suit you differently. Besides, there is a huge difference between not having learnt anything at all and doing worse.
- Did you get a bad grade in the subject before and now you want to make up for it?
If you keep reminding yourself that you “have” to make up for the bad grade you got earlier in this test, it will put pressure on you. Try to break the link and prepare for this test as if it were a stand-alone test and had nothing to do with other tests. You may also want to talk to your teacher about how excited you are. Often the reassuring words of the teacher do well.
TIP — Tips for preparation
- When studying, try not to think about the exam, but about the material. This will help you stay focused on the material (which usually doesn’t cause anxiety) and not on the exam situation (these thoughts usually cause stress). This takes a bit of practice, but the more you do it, the easier it will be.
- Plan enough time to study so as not to create additional (time) pressure.
- Plan breaks to relax and recharge your batteries. Maybe even go for a walk or do some sport to relieve stress.
- Don’t forget to reward yourself in between :-).
- Once you have learned, try to reproduce what you have learned in an exam situation. For example, your parents could test you, or you could design a school assignment for them. If there is a time limit for the exam, practise at home with a time limit. This way you will already know the situation well and won’t be so nervous.
- You may also find it helpful to introduce a ritual to calm yourself down before exams. Don’t tie it to an object that you could forget, but find something that you can do anytime and anywhere. For example, interlock your fingers or say a motivational phrase to yourself.
- Drink 1/4 litre of water. This also has a calming effect and you can concentrate better.
Here you can also find tips for relaxation
TIP — Fear vs. reality
It is often the case that you imagine a situation to be much worse than it actually is. Sometimes it can help to write down how you expected an exam to be and how it really was, e.g. using a scale of 1-10; 1 is very little and 10 is very much. This can help you for the next exam situation to assess it more realistically and calmly.
For example: I’m afraid of being 8 nervous -> in fact I was 5 nervous; everyone will be staring at me -> in fact … and … gossiped, 3 others played with their mobile phones, etc.
Shortly before or in the exam situation itself
- Try to put yourself in a positive mood. This can work, for example, by imagining as concretely as possible how you will master the exam and how you will be able to answer well and freely in the exam situation.
- Breathe deeply – when you are anxious, you tend to breathe “shallowly”, which in turn can increase your anxiety!
- Also, try to look back at situations you have already mastered to strengthen yourself.
- If you notice panic-inducing beliefs, “rethink them”.
- If you have practiced a ritual, use it :).
For further help and support — Speak with a licensed therapist today.