Anxiety before exams is an inseparable part of school, student, and often adult life, it can happen to anyone, regardless of age, status, or level of knowledge. However, such an experience can develop into an “examination anxiety”: a psychological condition that negatively affects physical and mental health and can have long-term negative consequences. How to identify this anxiety, what are the myths of the context around it, and what can help to overcome this kind of stress?
Myths about exam anxiety
“Exam anxiety occurs if you do not know the exam material well.”
Lack of preparation can indeed increase feelings of weakness and stress, but the foundational causes of anxiety are deeper. Often those are inflated expectations, previous negative experiences, and worries about the results. Tracing the causes of these experiences is as important as studying the notes.
“Exam anxiety can be felt only during the exam.”
Exam anxiety isn’t just a problem connected to the exam day itself. During preparation, we often stress about how the exam will go, either last-minute studying or avoiding learning materials altogether. Afterward, we anxiously await the results, react to them, and reflect on our performance. Therefore, it’s important to acknowledge that this is a prolonged period of tension and mentally prepare for it accordingly.
“There can be no exam without stress.”
It’s normal to be nervous about an exam. Generally, a certain level of tension is even needed to motivate us to learn. However, this should not be confused with anxiety: exam anxiety begins when thoughts about the exam begin to interfere with passing it. And this state should not be normalized.
Overcoming exam anxiety: step-by-step tips
Before the exam, admit that the exam is important to you and will cause a certain level of nervousness. Use universal tips for stress: maintaining routines and familiar rituals, eating and sleeping healthy, avoiding excessive caffeine consumption, etc. To better customize your online and offline training experiences try following these recommendations:
Check the exam location and time ahead of time, and create a list of everything you need to do. It’s also helpful to make studying a daily habit, even if it’s just for 15 minutes each morning. You can gather all the key details and references in one document or message to refer back to later. You can keep this in “My Notes.”
Discuss what you have learned with friends or classmates, share the most interesting things you discovered, and encourage them to ask questions. This will help you to prepare better and reduce tension, allowing you to approach the exam with greater confidence and a clearer mind.
Give yourself time to rest before the exam. Do not try to grasp all the information at the last minute. Your brain needs time to process what you’ve studied, and resting helps improve focus and clarity.
When it’s time for the exam, remind yourself why you’re there and that you have the power to complete the task—it’s in your hands. Take a few minutes to calm down and acknowledge your nerves. You can try a simple breathing exercise or take a moment to observe your surroundings. Make yourself as comfortable as possible and arrange your space in a way that feels good to you. Read the instructions carefully, and plan how you’ll use your time and energy during the exam. Don’t be afraid to draw or write your thoughts on a scratch of paper, because expressing emotions helps us relax. Don’t focus on how others are doing, especially when they complete the test earlier than you. Remember, how fast you work isn’t what you’re being judged on. If you get stuck on a question, move on to another one. After the exam, give yourself a break, and do something not related to studying.
What to do to overcome anxiety while waiting for grades
Recognize your efforts and that the outcome is now out of your control. Think about all the tasks, completed or not. See what you do better and worse. Ask questions to people who understand the topic. And most importantly, remember: your grades have nothing to do with your self-worth. Academic performance is just one part of life, and it doesn’t define who you are or what you’re capable of achieving. You are much more than the grades you receive, and your value lies in your character, effort, and unique qualities.
Writer: Olha Prylutska
