Preparing for Exams – Part 1a – managing exam anxiety

Exams

 

The Preparing for Exams series was first posted in 2017. Each year now we update the posts and repost them as exams approach. Let’s face it, the rules for preparing for exams don’t really change that much over time. 


So we are leading into exam time, and there is a good chance you are starting to feel a little tense.

For the most part that is a good thing. A little tension and stress is motivating. Without it you wouldn’t be hitting the books and trying to cram all that information in your head as we speak.

Also, a little bit of tension and nerves leading into, and on exam day, is perfectly normal. If you aren’t a bit tense you are probably a) medicated, b) super smart and have studied thoroughly or c) completely deluded.

For some however, the stress of exams can get a little out of hand and they start feeling very anxious.

In today’s post, I take a look at exam anxiety – what is it, and how can you manage it?

What is exam anxiety?

Imagine exam nerves but multiplied by 1000 and you have exam anxiety.

Exam anxiety can present in many different ways but is often a full body and mind experience encompassing physical, emotional, behavioural and cognitive symptoms. The range of symptoms reflect the activation of the sympathetic nervous system, a division of our nervous system designed to prepare us for stressful or threatening situations.

Short-term activation of the sympathetic nervous system is all good. Chronic activation not so good.

Physical: headaches, nausea or diarrhoea, body temperature changes, sweating, shortness of breath, light-headedness or fainting, rapid heart beat, and/or dry mouth, muscle tension

Emotional: excessive feelings of fear, disappointment, anger, depression, uncontrollable crying or laughing, feelings of helplessness, feelings of dread

Behavioural: fidgeting, pacing, substance use, avoidance of study, engaging in distracting activities

Cognitive: racing thoughts, ‘going blank’, difficulty concentrating, negative self-talk, comparing self to others, difficulty organising your thoughts, catastrophic thoughts, obsessing about the exams

Unlike normal levels of stress, which are motivating and lead to better performance, exam anxiety inhibits a student’s ability to absorb, retain and recall information. It acts like a block in the brain that stops information getting in or out.

How can you manage it?

I’ll be honest. My stress management strategies include: eating a bag of Smiths Chips and watering the next door neighbours dog. There are however some more effective strategies.

Lets look at a couple that you can START USING TODAY. I’ll explore a few more in the coming days.

 

Appropriate self-care

It has almost become a life cliche, but getting enough sleep, eating a good diet, and engaging in some regular physical activity are all linked to mood, well-being and functioning. You can argue it all you want, but your late nights, diet of 2-minute noodles and beer, and 8-hour Mother-fuelled Netflix marathons are not turning you into the study machine required to ace your exams. Sure your 20+ body is handling it a lot better than my 40+ body would, but don’t pretend it is helping.

And before you start abusing me saying my recommendation of “get enough sleep, eat a good diet, and engage in some regular physical activity” is are “too general” and “fluffy” and “imprecise”, cop this:

Sleep: Aim for 8 hours a night. Have specific questions about sleep – start with the Sleep Health Foundation Fact Sheets.

Diet: eat this or this. Confused about food or have stupid guts? See a dietician.

Coffee: No more than 4 cups in a day. Under that, coffee is probably providing a mild benefit. 

Energy drinks: Give them a miss – they are nutritionally quite useless.

Alcohol intake: no more than 2 standard drinks in a day, no more than 4 standard drinks in a single occasion. Kidding yourself about what constitutes a standard drink? Try here. Recent research is suggesting there is ‘no safe level of alcohol intake’, so the old ‘red wine is good for my heart’ is a furfy.

Drug intake: You can go on telling yourself that “this is my period of experimentation and getting to know myself” but that’s mostly crap. Lay off drugs (except those you are prescribed). If it is any consolation, I think in the coming years, some of the substances currently considered illicit (e.g. https://en.wikipedia.org/wiki/Psilocybin) will start being used for the treatment of mental health problems.

Physical activity: 150-300 minutes of moderate intensity per week or 75-150 minutes of vigorous per week. Try to be active most days. Break up periods of sitting as often as possible. Use a pomodoro timer to study/work in timed slots. Use breaks to stand up, move around, and re-energise. Read more here.

Think you’ve got a valid reason why these recommendations don’t apply to you? – Fair enough, but talk to your GP or one of ours about what might be more appropriate for you. Obviously these guidelines do vary a bit by health status, age and gender.

By my reckoning, it’s a couple of weeks before exams. Plenty of time to implement some of these simple lifestyle changes, none of which will hurt your study plans.

 

Manage the physical tension

When you get tense or anxious, your body carries or manifests that stress in many different ways like those listed above. Relaxation and mindfulness techniques can help communicate to the body that it is time to relax which can then have flow-on effects to your state of mind.

The problem is most people start using relaxation/mindfulness techniques right in the middle of their most stressful event and then when it doesn’t work that well, they say “relaxation and mindfulness techniques are shit”. That is like rocking up at the golf course just once a year, and then complaining that you are crap at golf.

Relaxation and mindfulness techniques require practice, so start today, like RIGHT NOW!. By exam time you will be a master and the techniques will work more effectively during periods of high stress. Here are 5, 1-minute stress management strategies (stolen from here) to get you started. Honestly, you can just pick one and practice it regularly. You might also find my discussion of mindfulness to be helpful.

Tension release:
Tense your muscles, one area at a time, and enjoy the relaxation upon release.
Start by taking a deep breath and holding it as you curl your toes for about 5 seconds, then breath out and relax your toes at the same time.
Repeat the process with your calves, thighs, buttocks, arms, shoulders, jaws and finally your eyelids.
Notice the difference in feeling between tensed and relaxed muscles.
Feel no shame if you fart loudly.

Want a more detailed description, try this.

Deep breathing:
When tense, we often breathe rapidly from the upper chest. A full, deep slow breath helps relieve tension.
Take a deep breath, letting your abdomen expand fully. Let it push your tummy out like an alien bursting forth
Hold the breath for about 3 seconds.
Let your breath out all at once (with a big sigh if you want and are alone).
As you exhale, relax your jaw and shoulders. Think about calm stuff like sleeping puppies, lying under a big shady tree on a warm day, or watching Justin Bieber get run over.

Focused breathing:
When our minds are filled with stressful thoughts, our bodies become stressed. Focusing on body processes can help calm mental activity, which in turn can result in physical relaxation. This technique will help you take a break from stressful thoughts.

With your eyes closed, shift your attention to the tip of your nose.
As you breathe in, become aware of the air entering your nostrils.
As you breathe out, be aware of the sensations of air passing back out. Do this several times.
Repeat several times: breathe in… breathe out… breathe in… breathe out…

For other mindful type exercises, try Smiling Mind

Ideal relaxation:
Picture a place (real or imagined) where you can be totally relaxed.
With your eyes closed, take a moment to visualize an ideal place to relax. Make it any place attractive to you.
Using all senses, feel yourself in comfortable clothes, hearing pleasant sounds, and seeing beautiful colours.
Visit this spot whenever you need to relax – unless you are operating heavy machinery.

4-7-8 breathing:
Breathing, but more slow and sensual like a Barry White CD.

Exhale with sound through your mouth to the count of eight
Inhale quietly through your nose to the count of four
Hold your breath to the count of seven (this can actually be a bit difficult, so try another technique if this is hard)
Repeat for four breath cycles, and ideally twice a day

This is a good app for teaching you to slow down your breathing

 

Next on the exam series…………..

Next we tackle the best study tips, so all that wonderful gooey knowledge can be transferred from the book, to your newly relaxed brain.

If you want a bit more on preparing psychologically for exams, you might also Part 1b in the Preparing for Exams series called 4 tips for exam stress article useful.


Want to comment on this article, or ask me a question about the health and well-being services available to you as a student? Feel free to comment below, abuse me on Twitter (@Dr_Furber), contact me on Skype (search for ‘eMental Health Project Officer Gareth’), or email me (gareth.furber@flinders.edu.au)


 

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