Exams And Stress: How To Master Anxiety And Boost Your Performance
We’ll tell you something you probably don’t know: you can put anxiety for you and not against you. We know that exam time usually comes with that classic combo of emotions led by stress and anxiety, but there is a way to handle it.
In this article, we are going to see why this stress and anxiety associated with exam time arises. how to identify them and, above all, how to control them so you can perform better.
Stress and anxiety before exams: why do they appear?
First let’s understand what we are talking about: stress and anxiety are normal reactions of the body when we face situations that we perceive as challenging or that overwhelm us.
For example, when you have an exam, the brain interprets that test as something important (and it’s right!)and then, it triggers a lot of alert mechanisms.
In other words, it is as if the body is preparing for a battle that it must win, so it releases hormones such as adrenaline and cortisol. These hormones cause typical signs of stress: your heart rate increases, you feel that tension in your muscles, and you may even start to sweat more.
The funny thing is that a little stress can be helpful because it helps you focus and have energy to study, and anxiety can help you prepare for future events. The problem arises when the body’s response gets out of hand and begins to become very intense or prolonged. In those cases, anxiety can be a hindrance rather than a help.
Furthermore, test anxiety is not just due to the fear of doing poorly. In fact, we often feel that pressure due to expectations (yours or others), the need to prove your worth or to meet certain standards. If you add self-criticism, perfectionism and lack of confidence to that, you have a perfect combo for stress to increase and take away your peace.
Exam stress and anxiety can appear in various ways, both physical and mental. From a physical point of view, it is common to notice tense muscles, headaches, digestion problems, sweating or even tremors. For many, insomnia is a classic the night before the exam, which generates even more fatigue and reduces mental clarity.
As for the mental part, anxiety makes you have more negative thoughts than normal and they don’t help much, because most of the time they are quite pessimistic. This bombardment of thoughts puts the mind on constant alert and, in the end, you become saturated. You may also experience some difficulty concentrating, insecurity, and procrastination that you constantly procrastinate.
How to manage anxiety and stress due to exams?
Next, we will show you some practical strategies to control anxiety and boost your academic performance. The idea is that you can apply them consistently and arrive at the exams with a much more relaxed approach.
1. Organize and plan ahead
The first step to reduce anxiety is to organize yourself well. If you put together a study plan and distribute the content in the previous days, you avoid the pressure of having to study everything at the last minute.
Depending on your preferences, use an agenda or an app to organize yourself and don’t forget to include breaks. This not only makes studying more manageable, but you also feel more in control.
2. Develop effective study techniques
If you have a tendency to be self-demanding, you need to know this: it is not about studying non-stop, but about doing it intelligently. Try techniques like spaced review or the Pomodoro method, which involves studying for 25 minutes and then taking a five-minute break.
By dividing the study into blocks, you avoid saturation and retain the information better. Remember that the quality of the study is more important than the number of hours you dedicate to it.
3. Practice deep breathing and meditation
Breathing is an incredible ally to reduce stress. Try deep breathing exercises, such as the 4-7-8 technique: inhale for four seconds, hold for seven seconds, and exhale for eight.
This exercise calms the body and reduces anxiety. Also, if you feel like it, you can try meditation, which helps you focus your attention and reduces the flow of anxious thoughts. With just ten minutes you dedicate a day, you will see the difference in your mood and concentration.
4. Exercise regularly
Exercise not only keeps you fit, it is one of the most effective ways to reduce anxiety. When you move, your body releases endorphins, which are hormones that improve your mood.
In addition, by exercising you also reduce levels of cortisol, the stress hormone. What can you do? You have several options: go for a walk, do yoga or practice the sport you like the most; Any physical activity will be fine, just try to be consistent.
5. Review and question the way you think
Negative thoughts about your exam performance only increase stress. A useful technique is to question those thoughts and reframe them.
It is not enough to say: I am only going to think positive from now on, but rather to realize how much you are thinking in a negative or limiting way and do your best to replace it with thoughts that empower you and make you feel better.
Easy: If you want to perform, you have to sleep well. Although your self-demanding mind wants you to study 24/7it is important that you remind him that, when you sleep, your brain processes what you studied and recovers.
On the contrary, if you don’t get enough rest, stress increases and concentration fades faster than normal. So, try to get 7-8 hours of sleep and avoid electronic devices before bed.
7. Talk about your worries
Sometimes talking about what’s worrying us with friends, family, or colleagues helps relieve anxiety. When you tell how you feel, you lower the pressure a little and, if you need advice or support, they will surely give it to you.
If you are in exam time and feel that anxiety and stress are getting the better of you, consider going to therapy. In addition, a professional can help you develop specific tools to manage stress and anxiety effectively, preventing them from affecting your academic performance and emotional well-being. Remember that asking for help is not a sign of weakness, but rather a sign of courage and self-care. Prioritize your mental health, because it is key to facing any challenge.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
