Anxiety during exams is not new for anyone. If you have been a student at some point in your life, know a student completing his or he studies currently, or you are a student yourself currently. You must be very well familiar with the pangs of anxiety one feels before or during exams. It is not something alien to any student. So you are not alone. The uncertainty of what’s going to be in the exam and how are your grades going to turn out can cause a lot of anxiety. Even more for someone who already entertains a handful of anxiety disorders. In return, it can severely affect one’s academic performance to a great extent. Have you ever felt like you sit down to give an exam, look at the question paper, and your mind goes completely blank? Even though you have studied really well for the paper and you felt confident until you saw the paper and think you can’t do this? Before or during the exam, do you ever feel like your heart begins to beat fast and it gets hard trying to breathe? All of these are the signs pointing that you are having exam anxiety. No, you are not a failure who cannot do anything. It’s just anxiety. With a trick here and there to cope up with exam anxiety, you can easily manage exams. Or anything else for that matter.
While almost every person on the face of the earth faces exam anxiety to some extent before or during the paper. But according to some researches, some people face more anxiety than others. To an extent that paralyzes their minds and body and limits their capabilities to secure high grades. In this article, we will discuss what exactly exam anxiety is. And how to deal with it in order to achieve higher grades and let your academic capabilities shine bright in the examination room with confidence. Once you break down the walls of anxiety and revive self-confidence. You can easily achieve anything you set your mind to in life. Or in your exam hall.
What can be Categorised as Exam Anxiety?
When we say exam anxiety, we are talking about the feelings of extreme fear or panic before or during the paper. This term is further divided into two types:
Mild Anxiety: Mild anxiety is the feeling of borderline nervousness before or during the paper. But with low anxiety, students are still able to focus on their papers and answer the assessment questions with confidence and mindfulness. Students with mild anxiety are not usually paralyzed by intrusive thoughts and experience decreased academic performance.
Intense Anxiety: When we talk about intense anxiety. It means the emotions of paralyzing fear upon giving the question paper a glance. The immediate reaction of panic after receiving is categorised as intense anxiety. As a result, a lot of students with intense anxiety face a big hit in their academic performance. As much as they leave the papers thinking they can’t do it.
How To Calm the Nerves during Exam Season?
Better Diet Plan: During exam season, it is important to make sure that you are consuming a healthy diet that boosts your physical and mental abilities. According to some recent studies, anxiety is mainly a cause of poor diet on top of sleepless nights and stress. A poor diet can also result in poor memory and a lack of focus to complete studies or exams effectively. Not only that, but uncontrollable stress and poor diet during exam season can also result in frazzled nerves and blocks the ability of a human mind to work properly. Hence, when it comes to exam anxiety, forming a healthy diet can help in controlling it to a great extent. No matter how many anxiety tricks and techniques one resort to. With the absence of a healthy diet, nothing else will work as well. The main purpose should be to uproot the main problem first.
Exercise Calmness: Intense anxiety can also be caused by the absence of calmness and confidence in students. While achieving calmness is easy for some less than the others, it is something that must be practised before or during an exam to fight off anxious thoughts. The best option is to practice calmness before you go for your exam, preferably in the morning before your exam begins. Settling your nerves, bringing back your composure and confidence, on top of studying and preparing well for the paper can make a lot of difference in terms of calming anxiety. For example, you can try practising calmness with the help of glitter jars. Working through some fun mazes. Rolling your feet over a golf ball. Doing crunches or doing colour mandalas. Being outside in nature for a while before the exam. Or jumping or spinning to let the anxious energy out of your body.
Take Deep Breaths: While it may sound like a basic thing, I mean who forgets to breathe? It can be highly beneficial for when you are experiencing difficulty in breathing because of anxiety. Excessive stress, poor diet, and lack of sleep can way too often result in shortness of breath, which can be made better by taking deep breaths. These are some extremely common mistakes repeated by students all around the world. When you seem to be stuck in an anxious situation, make sure that you are taking deep breaths and letting all the negative energy out of the body. Not only that but according to studies. Deep breathing can also help control panic attacks. So whenever stuck in a problem, don’t forget to take deep breaths. Be it before entering an exam half or during the exam. Panic attacks can be easily managed by deep breathing.
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