Exams are an essential part of your academic learning and training. However, exams can be pretty stressful at times. Exam anxiety can affect anyone, from kindergarteners to Ph.D. students. It is ok to feel worried before a major exam but make sure not too much.
A study revealed that between 10 to 40 percent of students experience test anxiety. Exam anxiety can be triggered by a range of behavioral, cultural, or psychological causes. For example, expectations from parents and teachers can contribute to exam anxiety.
Exam anxiety is even worse when taking high-stakes examinations such as state tests and entrance exams for medical school or business programs. There is always the pressure of getting good exam results to enter these programs. If you have test anxiety, you must reassure yourself that you can do it. Exams do not have to be stressful, and there are techniques to lessen stress.
The following strategies will help you relax and get rid of your pre-exam jitters.
Table of Contents
1. Make a Study Plan
Being well-prepared for the exam can boost your confidence and decrease test anxiety. Make a study plan and creating outlines for the various topics of the exam. Make a detailed plan about what you intend to cover during every study period. Then, break it down into small topics and focus on them one at a time to avoid feeling overwhelmed.
Experts recommend studying for a few weeks before a major exam. For example, if you take the MCAT exam, you should prepare for eight weeks or more. This means studying at least 15–30 hours every week. Begin by taking a diagnostic test to determine where you stand in your preparation.
Based on the diagnostic test results, identify the topics that require the most attention and then focus on those topics. You can also go over previous tests, look at the topics where you got incorrect answers, and focus on them.
Joining a group study would be an excellent option. Study groups provide mutual support, share resources, and hold one another accountable. It also allows you to go over the test topics in greater depth. In addition, you can also take an MCAT prep course to ensure that you are prepared for the exam.
2. Stay Healthy
A healthy body and mind can help you cope with many challenges, such as taking exams. For instance, engaging in mindfulness activities can calm the mind and reduce stress, which can help you remain focused on your upcoming exam. You can accomplish this by establishing a proper environment for mindfulness practice.
For example, mindfulness activities can be in the form of guided meditations, doing one task at a time, exercise and putting off using your devices. Being mindful involves being aware of your feelings as well as the sentiments of others. Acknowledge your limits, and take a break from your exam preparation once in a while.
Leisure is essential in preserving a healthy mind, so include some fun activities into your study plan and try to avoid thinking about your approaching exam during this time. Eating a well-balanced and healthy diet is essential for overall health and can help you feel your best.
Eat vegetables and fruits which are high in vitamins, minerals, and fiber. Include some fish, eggs, beans, legumes, meat, and other protein sources in your diet. In addition, make sure you have enough sleep and drink enough water.
3. Focus On the Positives
Positive thinking will not magically solve all of your difficulties. However, it makes challenges appear more manageable and allows you to tackle your exam preparations in a more productive and positive way. Having a positive mindset before taking the exam will make you feel more at ease and confident.
Believing in your abilities and yourself can often be the difference between passing and failing a test. If you become overwhelmed by your anxiety, your performance may suffer. When you’re having trouble with a topic during the review, move on to the next topic on your list and return to it when you’re ready.
When confronted with difficulties, focus on positive things, no matter how minor or insignificant they look. Consider the people and events that bring you joy and comfort. Then, at least once a day, try to show your gratitude. Gratitude can boost self-esteem and lessen stress. If you find yourself getting bogged down on a topic, consider it an excellent opportunity to take a little break or a good chance to spend quality time with your loved ones.
4. Don’t Overthink
Overthinking has also been linked to severe emotional distress and can cause a lot of pre-exam jitters. The first step in stopping overthinking is to become aware of it. Recognize that your thoughts aren’t constructive when replaying events or worrying about things you can’t control.
It is better to seek solutions rather than dwell on your issues continuously. Consider what steps you can take to avoid a similar problem in the future. Don’t worry if you made a lot of errors on your diagnostic exams; strive to prepare better for the next one.
Count your blessings and express gratitude for everything that comes your way. When you begin to overthink, do something productive, such as scribbling your notes or going for a short stroll.
Put a Plan Into Action
Develop healthy habits such as exercise, going to bed early, and eating nutritious foods. Try the breathe-and-release technique when you’re feeling jittery. You can take a deep breath for a few seconds, then exhale all of your tension and anxiety out of your body.
