How to Overcome Exam fear- Exam phobia by Dr.Asleshah Edla
I have strong stomach pains, I'm vomiting... Mom, please!! I can't go to the exam.
I read it! I knew everything... But I fainted.
I just couldn't write! My hands were shaking.
I was wrong with this question! I can't do anything right... I can never succeed in life!!
Students often encounter these problems before or during a test.
Most of us experience some level of anxiety when preparing for or taking an exam. A test often causes great tension and anxiety, also known as test phobia. Exam phobia, is a mental disorder that occurs in most students. When exams are coming up, students worry a lot and plan how to study, do better, and get good grades. Some students find tests so difficult that they develop phobias because they simply cannot handle test anxiety. It can cause sweating and palpitations, which are so annoying that you can no longer think clearly and end up ruining the paper. In addition, it worsens with follow-up visits and increases anxiety. The person could feel abandoned, guilty, and even suicidal in the end!
Fear is a normal human emotion that is part of life and can often serve as a good form of adrenaline. For some people, however, this adrenaline rush exceeds normal limits and can sometimes have negative consequences.
Test anxiety is:
1. Excessive fear of upcoming exams
2. Fear of being judged
3. Worrying about the consequences
4. Experienced by many ordinary students.
POSSIBLE CAUSES
(I) Environmental causes
1. High expectations from parents
2. Parents impose their ambitions on their children
3. Parents compete for higher social status over their children's scores.
4. Constant comparison with other children
5. Fear of teachers
6. Offensive comments from teachers.
(II) Bad learning styles:
1. Inefficient:
1. Patchy coverage of the entire curriculum
2. Try to memorize the course book.
3. Compulsive learning
4. Study all night right before exams.
2. Invalid:
1. Reading without understanding the topic
2. I don't remember the material
3. Don't make review notes.
4. Don't overwork
(III) Psychological factors:
1. Feeling that you have little or no control over the exam situation (rather than knowing and using exam strategies)
2. Negative thinking and self-criticism
3. Irrational thinking about exams and results.
4. Irrational Beliefs If I disagree, my (family/boyfriend/girlfriend/friends) will lose respect for me.
5. Unreasonable demands I have to get at least 98%, or I'm worthless.
6. Disastrous predictions I will fail, no matter what I do, it's useless.
7. Low self-esteem
8. Fear of failure
SYMPTOMS OF ANXIETY IN THE EXAM
Symptoms can range from mild nervousness to a panic attack that can ruin the test. But no matter how strong your fears may be, you must learn to stay calm and control your anxiety before the tests to get out of them.
1. Physical symptoms. Headache, nausea, diarrhea, excessive sweating, shortness of breath, rapid heartbeat, lightheadedness, and fainting may occur. Test anxiety can lead to a panic attack, which is a sudden onset of intense anxiety or discomfort that makes people feel like they can't breathe or like they're about to have a heart attack.
2. Emotional symptoms. Test anxiety frequently results in emotions like rage, fear, helplessness, and disappointment.
3. Behavioral/cognitive symptoms. Difficulty concentrating, negative thoughts, and comparing yourself to others are common symptoms of test anxiety.
How to prepare well for an exam
Fortunately, there are several methods you can use to reduce test stress, which will not only help you get better grades but also improve your overall mental health.
1. Study regularly Develop good study habits: attend class regularly, complete assignments on time, take notes, and be an active student in school. Take enough time to review it so you don't have to drop everything at the last minute. Giving yourself enough time will boost your confidence and reduce pre-exam stress, knowing that you have prepared well. Instead of waiting until the eleventh lesson, start studying at the beginning of the academic year. If you have enough time in advance, you will surely feel more relaxed since you will have enough time to do your best.
2. Practice matters: Maintaining mental, psychological and physical health is essential to pass any exam. Regular exercise, deep breathing, and "pranayama" help improve cognitive skills, which simultaneously reduces anxiety and improves test scores.
3. Do not underestimate the importance of diet: watch your diet during exams. A diet deficient in essential nutrients can seriously affect your preparations; At crucial hours you feel nauseated, sleepy or overworked.
4. SLEEP WELL - Getting enough sleep is also important. Getting too much or too little sleep can also have a negative impact on performance.
5. Support: Take short breaks and spend quality time with your family; Tell them your feelings and mood. Spending time with family can be a huge stressor.
6. Establish a study time: Finally, creating a schedule will help you make the most of your study time. Take your time with your study and follow it carefully. Keep it flexible so you can make any adjustments you need.
7. Stay focused: During the exam period, focus on your studies and not on others. Avoid discussing the topic with other students before an exam.
8. Use mnemonics: Mnemonics are memorization techniques. You can create charts, rhymes or phrases to memorize your lessons.
9. Practice deep breathing regularly: Meditation is one of the best medicines to reduce anxiety. Get in the habit of meditating for at least 10 minutes a day. It definitely increases your ability to concentrate.
10. Consult a psychologist: If your anxiety becomes uncontrollable, do not hesitate to consult a psychologist or therapist. CBT (cognitive behavioral therapy) is very effective in treating anxiety disorders. It helps to change your thought process and your negative beliefs. Performance or test anxiety is easily treatable, so you can definitely do better.
This is the best way to test the exam.
(I) THE DAY OF THE EXAM
1. Get a restful, uninterrupted sleep the night before to wake up refreshed and revitalized on exam day.
2. Eat a healthy breakfast, but avoid greasy and heavy meals at all costs.
3. Review your necessities (pen, pencil, compass, eraser, ticket, watch, etc.) before leaving home.
4. Take the water bottle to the exam room.
5. Avoid bringing up new or omitted topics at the last minute.
6. Try to get to the exam room on time.
7. Avoid participating in pre-exam discussions among colleagues about how well prepared others are or are not. The classic "Tera kitna ho gaya" question followed by inappropriate comparisons can destroy trust. So be careful!!
8. If you feel tense, take a deep breath and engage in positive self-talk. Remember that you have prepared yourself the best you can and tell yourself: I CAN DO IT
(II) IN THE EXAMINATION ROOM
First, complete the answer sheet with the required information.
Please read the instructions carefully to see if you have any option to ask, no. the questions to evaluate, etc.
Before you start writing, read the questionnaire carefully and sort the questions into three categories: (a) easy (b) manageable (c) difficult
Manage your time – This is where it's important to stick to the plan:
Before you begin, allocate time to each question based on its rating and difficulty.
If you cannot answer within the allotted time, please leave a space and move on to the next question.
Always allow time to leave some time at the end to review and revise/revise incomplete answers.
Always try to answer all questions.
Try the easy questions first, followed by the manageable and difficult questions. This will keep you safe, calm and confident.
Avoid writing too long an answer just because you know it well.
5. Presentation:
A. Handwriting must be neat and legible.
B. Instead of writing very long paragraphs, frame your response around specific points.
C. Illustrate the information with flowcharts/diagrams, etc., if possible.
D. Highlighting: Underline or highlight the main points with crayons/markers, but you should save it for the last spare moments.
(III) TIPS FOR PARENTS:
Cheer up your children! Parents have the ability to deal with underlying fears that may be present when taking tests. On a deep level, even unconsciously, a student may fear failure for a variety of reasons. You might fear looking stupid in front of your friends, not getting into the best school, or not living up to your parents' expectations. It is helpful for parents to strengthen their children's unconditional support and encouragement. Parents, let your children know that their grades do not determine their worth. Believe in your son.
Help them dispel the myth that success in exams is an indicator of success in life.
Good grades = great job.
Bad grades = end of life!!
In short: there are no secrets to success. It is the result of time management, hard work, and learning from mistakes.
How to Overcome Exam fear- Exam phobia
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