For many of us, college was the absolute best time of our lives. It represented new-found freedom, the autonomy to make our own choices and the opportunity to manage our schedules in whatever way we saw fit. For others, however, this new scenario meant that there was no more hand-holding or reminders from a parent or loved one to help keep you on task with studying or task completion. Exams had more riding on them and the margin for error was pretty low.
As fun and liberating as college can be, there is no denying that it is also incredibly stressful, especially when it comes time exam time. The truth is that no matter how prepared we are, some of us are simply more prone to suffering from test-taking anxiety and undoubtedly, the bigger and more important the exam is, the more highlighted the anxiety becomes. When we are unable to manage our anxiety, it becomes less likely that we are able to do our best and have results or outcomes that represent our true potential.
Whether this scenario sounds all too familiar to you or you just suffer from pre-exam jitters, here are some tips to help you to lower your anxiety before your next big exam:
1. Practice Deep Breathing
Depending on what part of the brain our anxiety stems from (yes, different parts of the brain will produce a different types of anxiety!), it is quite possible for it to manifest itself in physical symptoms. When we experience the type of anxiety where we actually “feel” it in our bodies, we are experiencing a fear-based response that puts our bodies into an adrenaline-fueled “fight-flight or freeze” mode.
This chemical and physical reaction is a great reaction to have when there is actual danger and it is the type of brain-body response that kept our ancestors surviving numerous threats. However, when we are in this state, we are reacting more on primal impulse than with rational or logical thinking. Our brain is engaged in a response that makes it very difficult for it to access the rationale that you need in order to realize that there is no actual danger.
Deep breathing, specifically diaphragmatic breathing, will help the body to recover from this survival response. When we take slow, deep, controlled breaths, we are speaking to our bodies in a “language” that it understands. Amongst many other physiological benefits, deep breathing helps to lower the heart rate, decrease adrenaline production, decrease cortisol levels and lower blood pressure.
In doing so, the body begins to recover from the “survival” response and moves towards a more relaxed state. When the brain begins to get the signals from the body that all is well, it also sends signals back to those parts of the body involved in the survival response, to let them all know that it got the message and that they can continue to relax as well. All this “body talk” helps our brains realize that there is no actual danger and leaves us better equipped to refocus on the task at hand.
2. Change Your Perspective
Your mindset or thoughts about exams in general can influence your feelings about the situation and can ultimately impact your performance. For example, if you go into an exam with the forethought that it is somehow designed to trick you, it may make you feel anxious or worried that you are not prepared enough and as a result, you may second-guess your answers or overthink the questions.
If, however, you can acknowledge that while it is true that some questions may be tricky and that you may not be 100% certain that all of your answers will be correct, you can also acknowledge that you have studied as best as you can and are as prepared as you can be, then even with a tricky question, you will be able to use the knowledge that you already have in order to rule out certain answers and thus increase your chances of getting it right.
If your worries or thoughts are more about a Professor who has a reputation for giving “tricky” or difficult exams, it might also help to acknowledge that at the end of the day, Professors do ultimately want you to pass and it is highly unlikely that their main goal is to trick you up and end up with a high failure rate.
It is important to note that reframing the way that you are thinking about an exam is not about denying that you are anxious or worried but rather, it is about trying to change your perspective so that you can go into it feeling more confident in your abilities and less focused on the negative “what ifs”.
3. Start Strong
Sometime around middle or junior high school, we are taught to read through the test first before answering any questions, but when you feel that you are racing against time, this step often times seems easier said than done, especially when good ol’ anxiety starts kicking in.
However, if you can:
(a) take a deep breath to talk your body down a bit, then
(b) commit to taking three or four minutes to skim through the exam in order to assess what questions are ones that you may already know and
(c) answer those first to set yourself off to a good start, you may find that
(d) all of these simple steps may help you to feel more relaxed, more confident and as a result, you will be able to better access the information in your brain that is all ready for you to access when you need it.
The correct answer is: D! (Got that? I was trying to be clever here… get it? Okay, moving on then…)
4. Be Realistic
You may have a friend who has a photographic memory and never has to study and can therefore focus more on hanging out than on the books. And then there’s that other friend who has 153 post-it notes all over her room in order to remember her facts. Neither of them claims to ever have slept before an exam but still get a decent grade. Is this all possible? Maybe it is, but that does not mean that other people’s pre-exam strategies and methods for studying will work for you.
The truth is that having a lack of sleep will most definitely impact your ability to focus and concentrate, so having some a good night’s sleep can do a lot more for you than staying up all night to binge study the night before exam day.
Also, finding the way to study that works best for you is an incredibly helpful way of learning the material that you need. You might be a visual learner who does well with drawing little symbols or arrows that connect concepts for you. Or perhaps you are a social learner and learn better by being part of a study group.
Take a look at the different learning styles outlined here and see if you identify more with any of them, then try to implement a method of studying that fits in with one of these. You might find that by doing that, you retain more information for a longer period of time (and of course, you become less anxious!):
- Visual (spatial):You prefer using pictures, images, and spatial understanding
- Aural (auditory-musical): You prefer using sound and music
- Verbal (linguistic): You prefer using words, both in speech and writing
- Physical (kinesthetic): You prefer using your body, hands and sense of touch
- Logical (mathematical): You prefer using logic, reasoning and systems
- Social (interpersonal): You prefer to learn in groups or with other people
- Solitary (intrapersonal): You prefer to work alone and use self-study
If you already incorporate exercise into your daily routine, you are familiar with that feeling of refreshed energy that follows shortly after some physical activity. Exercising can help to release built-up tension in your muscles and has the added benefit of releasing endorphins, a “feel-good” hormone that is secreted by the brain and nervous system after you engage in physical activity. The release of endorphins will not only help you to feel better, they will also put you in a much better frame of mind to beat that exam.
You don’t have to wait for your next big exam to try this out. Start tomorrow morning with 5 to 10 minutes of light exercise or stretches and do the same for yourself on the morning of your next exam. It is an achievable goal that you can implement right away with more than likely favorable results!
If you would like some extra help handling the stressors of academic life, work life, family life or other stressors, feel free to reach out to me today to schedule a free 20-minute consultation.