Do You Suffer From Psychological Stress Before Exams?

At this time of year, I feel a sudden sadness and unjustified anxiety.
Until I coincidentally discovered that this anxiety coincides with the date of my final exams.
I have suffered from this anxiety for five consecutive years until I discovered the reason.

In this article, I will share with you the possible reasons behind this recurring anxiety and how to avoid or deal with it in a better way.

Have you thought, with all these tensions and preparations for the test, why do we feel all this fear of exams?

What is the reason behind the heart's palpitations, sleep disturbances, and sweaty palms when receiving the exam paper?

The answer is simply, what exams represent to us and our desire to succeed and perform well.

This adds extra pressure and stress before, during, and after exams, awaiting results.

- Personal and Social Expectations

Psychological pressure may come from self-expectations or the expectations of others about your performance and success in exams.

- Fear of Failure

The fear of failure can be a source of anxiety and stress, especially if you have had negative experiences with exams before.

- Preparation

Poor preparation for exams can cause feelings of anxiety and stress due to the sense of insecurity and the anticipation of failure before it happens.

- Time Pressure

The time set for exams and the time pressure to complete them can be a factor causing psychological pressure.

Simply, you are required to review the entire academic curriculum within a couple of days and take your test.

These factors and others may contribute to stirring fear and anxiety about exams

and it's important to apply strategies to deal with these feelings to alleviate stress and pressure during this period.

- Planning and Preparing in Advance

Create a study schedule before the exam period, and identify the topics and subjects that needs focus and review.

This can reduce anxiety and pressure, making you feel in control.

- Maintaining Your Health

Ensure you get an adequate amount of sleep and engage in physical exercises and activities.

Along with good nutrition and physical rest, this helps reduce stress.

- Control the Pressure

Control your nerves and have realistic expectations. Remember that you have prepared and studied seriously, and you can't do more than that.

- Positive Thinking

Try to change negative thoughts to positive ones. Remember that the test is an opportunity to show what you have learned throughout the year.

It's not the end of the world, although its results are significant.

- Mental Breaks

Take short breaks during study sessions to avoid mental fatigue and burnout.

If there is more time, try to take a complete break for a couple of days before starting the test marathon and preparing for it.

- Communication and Support

Talk with friends or family if you feel anxious; emotional support can be very helpful.

Remember that pressure may be normal, but by following some techniques and measures, you can reduce its negative impact on your performance during the test period.

- Breathing and Relaxation Techniques

Learn deep breathing and relaxation techniques such as meditation and simple breathing exercises that can help calm your nerves and reduce tension.

- Effective Time Management 

Distribute your time well and maintain a balance between study and rest. Ensure you get enough sleep and rest.

- Mental Exercises and Cognitive Behavioral Therapy

Mental exercises and cognitive-behavioral therapy sessions can help change negative thoughts and improve mental and emotional readiness for exams.

- Social Support

Talk with friends or family about your fears. Social support can be useful in reducing psychological pressure.

Choose the methods that work best for you to overcome the fear of exams and reduce psychological pressure during this period.

- Good Preparation

Prepare early and study thoroughly for the scheduled material to feel ready and confident.

Do not review information at the last minute; leave room for your mind to organize information so it does not get distracted.

- Avoid Delaying on Exam Day

Try to arrive at the exam location early and avoid excessive excitement or stress due to delay.

Wake up early on that day, have a hearty breakfast and coffee, then go to your test calmly.

- Prioritize Questions

Read the questions carefully and identify the ones you think you can answer first. This can increase your confidence and reduce anxiety.

- Avoid Rushing

Manage your time well and do not rush while answering questions. Read them carefully and choose the answers you think are correct.

- Remind Yourself of the Importance of Mental Rest

Remember that relaxation and mental calmness can contribute to better performance. Don't let the fears of others take over. Focus on yourself and your test.

 

With these tips and strategies, you can improve your experience in dealing with psychological pressure during the exam period and achieve outstanding performance.
Follow scientific advices and effective techniques for breathing and relaxation, set a timetable for preparation and rest, and seek social support that may have a positive impact on your mental state.

In the end, you should remember that exams are an opportunity to assess your skills and knowledge, not the end of the world.

 

For more information about studying abroad, or for your direct inquiries

Please contact us via WhatsApp on: 00905373133385

Click here for WhatsApp chat: Chat With Us!