Techniques to overcome exam anxiety

EDITOR: As I sat in the examination room to begin my Introduction to Psychology exam in 2012, I took a deep breath and slowly exhaled. This was one of the many techniques I used to calm my nerves before an examination. During the invigilator’s instructions and handing out of papers, I could hear my heart pounding. My palms grew sweaty and my mind raced with thoughts of the material I had studied, hoping that I had prepared enough. Each beat of my heart seemed to echo in my ears, amplifying the pressure and anticipation I felt at that moment. As I reassured myself ‘You’re ready for this, you got this’. Unfortunately, every positive thing I could say to myself was met by another voice ‘Did you really do all that you could to prepare? If only you had started studying a week earlier’. It was like an internal battle and my head pounded. I took a deep breath and tried to refocus. I reminded myself that I was capable of achieving my goal and that panicking would only make it more difficult. I reminded myself that I was prepared and ready to take the test. I focused on the task at hand and cleared my desk for the three-hour exam. Once again, I had fallen victim to the all-consuming emotions of exam anxiety.

One effective strategy for managing exam anxiety is to practice deep breathing exercises, like the one I used before my Introduction to Psychology exam. Taking slow, deep breaths can help calm the nervous system and reduce the physical symptoms of anxiety. Additionally, creating a study schedule and starting early can effectively alleviate the ‘did I prepare enough’? thoughts, as it gives you more time to review and feel confident in your knowledge. Rewriting notes and doing practice exams helps prepare you as well. Finally, positive self-talk and re-framing negative thoughts can also help manage test anxiety. Remind yourself of your capabilities, focus on the present moment, and trust in your preparation. During my university years, I struggled with test anxiety, especially during important exams. One technique that really helped me was using positive self-talk. I would repeat affirmations such as ‘You are prepared, you can do this’’ to boost my confidence and calm my mind. It allowed me to shift my focus from doubt and worry to a more positive and empowered mindset. This helped me perform better under pressure.

I have not thought about exam anxiety in the past five years because I was able to manage it.

However, recently, I was talking with a friend and she expressed her recent experience with exam anxiety and how she became so overwhelmed with anxiety during her last exam.

Overcoming exam anxiety was not an easy journey for me. It required a combination of strategies, such as deep breathing exercises, positive self-talk, and effective time management.

Gradually, I learned to trust in my abilities and to focus on the present moment rather than getting overwhelmed by self-doubt. Through perseverance and self-talk, I was able to conquer my test anxiety and perform at my best during exams.

We need to remember that exam anxiety exists for those of you who are taking or have children, nieces, nephews or students taking CSEC, CPEA, or university examinations. The truth is that my anxiety did not go away immediately and I had to resist a few exams. Nevertheless, I persevered and managed my exam anxiety by practising various techniques consistently. One size does not fit all, but you have to find what works for you and stick with it. I wish you the best of luck with your exams. Your hard work paid off, so congratulations.

Shimano Bailey