How to Tackle Exam Fear, Anxiety, and Stress
Exams around the corner, and the biggest thing to tackle is not the exam, but how to tackle exam fear!
“Boss, I need to take a few days leave. It is my son’s board exams, and I need to be at home to help him prepare for the same.”
“I am sorry, but I won’t be able to attend the cousin’s wedding. My daughter is about to appear for her entrance exam, and I need to help her with preparations.”
“I am unable to tackle exam fear! I feel unprepared and think, I will fail!!!”
Such statements and more, are very commonly heard in many Indian families, where education often becomes the focal point for all activities. For the typical middle class parent, good education and admission to a reputed institute of higher education, often reflect a sure path to success.
As a result, right from their childhood, young students are encouraged to focus all their time and energy on studies. As they near the end of their schooling period, they are guided to wards entrance exam preparations for securing admission to top colleges.
The burden of having to do well rests heavily upon the young shoulders. There is an unwritten, unspoken rule of not disappointing parental expectation. The weight of expectations—both personal and societal—combined with the rigorous preparation, can lead to anxiety, stress, and fear. The art of “How to tackle Exam fear” is a key skill, nay, attitude, that is required to be learned!
Understanding Exam Fear and Stress – After all to tackle exam fear, you need to understand it!
Exam fear is a common emotional response triggered by the perceived high stakes of the examination. Fear often arises from:
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Unrealistic Expectations:
Parental, societal and self expectations are often set at unrealistic levels. The pressure to meet these standards is huge.
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Fear of Failure:
The idea of underperforming or not achieving one’s goals can cause significant stress.
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Comparison:
The “Sharmaji ka beta” phenomenon in India is real. Comparison with high achievers within one’s own family, friend circle or acquaintances can lead to feelings of inadequacy.
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Lack of Preparation:
Inadequate study or revision can make students feel unprepared, heightening anxiety.
Strategies to Tackle Exam Fear and Stress
A holistic approach is necessary to tackle exam-related fear and anxiety. One needs to address not only academics, but also other issues like health and life style factors.
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Develop a Study Plan
- Set Realistic Goals: Remember that old question: How do you eat an entire elephant? One piece at a time. Break down the syllabus into manageable sections and allocate specific time slots for each.
- Take Breaks: I have never understood the fascination with studying for hours at a stretch with no break in between. Personally speaking, I find it better to study with complete focus for about 30 minutes and then take a 5-minute break. If I try to study for a long stretch with no break in between, my attention tends to waver.
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Practice Relaxation Techniques
- Visualisation: Believe that you are a successful person. See yourself studying the institute of your dream. Corny as it may sound, repeated positive reinforcement can work wonders.
- Deep Breathing Exercises: There are a number of online resources to teach you different breathing techniques. Use any one of them to learn mindful breathing. Even a simple sounding practice like this can help steady your nerves.
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Focus on Time Management
Learn to effectively manage time. Reduce last minute work.
- Set Deadlines: Writing down the work that you expect to see completed by the end of the day, week or month, can often motivate you to effectively utilise your time.
- Avoid Procrastination: This is easier said than done. However, learn how to motivate yourself to not delay things and try to complete activities before time.
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Maintain a Healthy Lifestyle
All work and no play, makes Jack a dull boy.
- Balanced Diet: Eat Healthy. I have seen young students fall into the habit of consuming the so-called “energy drinks” and depend on caffeine. Not good. While a young body may be able to handle them, they have adverse long-term effects on your health.
- Regular Exercise: Engage in activities like yoga, jogging, or even a short walk to release endorphins and reduce stress.
- Adequate Sleep: Aim for 7–8 hours of sleep daily. Sleep deprivation can impair memory, focus, and decision-making abilities.
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Leverage Support Systems
It takes a village to raise a child. And crack exams.
- Talk to Parents and Teachers: Share your concerns with them; they can provide guidance and reassurance.
- Study Groups: Have the right kind of friends, who can motivate you and not distract you from your goal.
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Learn to Control Exam-Day Nerves
Even the best-prepared students may experience anxiety on exam day. These tips can help:
- Arrive Early: Reach the exam centre with ample time to settle down. It is better to be early by 30 minutes, than late by 30 seconds.
- Read Questions Carefully: Read all instructions carefully. Take a few seconds to decide your approach.
- Start with Familiar Questions: Begin with questions you’re confident about to build momentum.
- Avoid Panic: If you get stuck, take a deep breath and move on to the next question. If you feel that the paper is tough, remember – it is tough for others too!
Importance of Perspective
Exams are significant. However, they are not the be-all and end-all of life. They are not the only indicators of success. Life will give you multiple opportunities. For the diligent student, when one door closes, multiple other doors open. Developing resilience and learning from challenges is key to long-term growth.
Conclusion
With high stakes, come high levels of fear, anxiety and stress. However, acknowledging the fear and managing with the right attitude and strategy is important. These things can be overcome with focus, discipline and self-confidence. Be prepared, be confident, and you will definitely be able to tackle exam fear!!!