The ManicaPost
Friday Lessons With Uncle J
EXAMINATIONS are now with us, and I know that many candidates have butterflies in their tummies.
We all want the best from our toil, and below are some tips that can help you copy with examination anxiety:
Anxiety
Normal levels of stress can help you work, think faster and more effectively, and generally improve your performance.
However, if the anxiety you are experiencing feels overwhelming, your performance can be affected.
Being aware of what is causing the anxiety can help reduce its effects.
Anxiety can cause:
Patchy sleep and sleepless nights
Irritability or short temper
Butterflies in the stomach
Poor appetite or comfort eating
Tendency to drink more coffee and alcohol and to smoke more
Causes of Anxiety
Take some time to think about what is causing the anxiety because, once you know what is causing the anxiety, you will be in a better position to tackle it.
The anxiety could be linked to:
Being generally a bit of worrier, a tendency to be anxious
Being poorly prepared
You had a bad experience in a previous exam
You are a perfectionist — anything less than top marks is a failure
You are not feeling well or you are on medication
Anxiety Reduction
The key to reducing exam anxiety is to make an early start on your revision.
Six weeks before the exams is probably soon enough for end of year exams, depending on where you are in your studies and what year you are in.
Take enough time to do yourself justice.
Remember revision is just that — it is about seeing something again and refreshing your knowledge.
It is not about new work.
If you have worked at a steady pace throughout the year, revision will be relatively straightforward.
If you have less than six weeks until the exams, be realistic about what you can revise.
Perhaps ask for some guidance from your tutors who should be able to identify core material.
If you feel that your anxiety levels are only going to increase between this point and the start of the exams, do something about it now.
Student Services can help with relaxation techniques and will talk with you about your feelings etc.
Before the Exams
You are naturally anxious before the exams get underway, and the stress only increases as the Big Day gets nearer.
These feelings can be managed and planning can help.
Plan Your Revision
Set aside plenty of time for revision
Sort through your notes, essays and reports, and focus on the essential material
Actively use your notes — re-structure and condense them
Plan answer outlines
Think about questions you might expect to find in your exam.
The department or school and the library might have copies of previous exam papers
Seek help and guidance from your tutor if you find something you do not quite understand
Don’t sit reading for long periods of time.
It quickly becomes boring and your concentration can easily start to wane
Take Proper Breaks
Studying 24 hours a day, seven days a week, will make you exhausted — burnt out even — long before the actual exam
Divide your days in three periods of 150 minutes each and revise for two out of the three
Plan to have one day a week completely free from revision
Keep up with some of your other activities — try to get the balance right between study and leisure
Get the support of your friends, family and/or your partner
Be cool and keep to a healthy lifestyle
Avoid anything that promises you limitless energy — there is nothing that provides this and you don’t want to experiment on anything new at this time
Take regular exercise.
Find something you enjoy — swimming, jogging, football etc.
Eating and Sleeping
Your brain needs energy and it also needs rest.
Eat little and often
Eat quality food, eg wholemeal bread, pasta, nuts, fruit, lots of vegetables etc.
Go for quality drinks, eg plenty of water, milk, real fruit juice etc.
Revise when you are feeling alert
Make sure you take time after doing revision to wind down.
Try not to go straight to bed without winding down
Panic the Night Before
You have been feeling quite calm during the revision period.
But then panic sets in the night before.
Learn in advance how to relax.
In that way, you will feel confident that, if you start to panic or your mind goes blank, you will be able to regain control
Try to use humour to help you beat negative thoughts.
Read a book or comic, watch an amusing DVD or think of your favourite jokes
Do your best to be well prepared — it will give you some confidence that you have done the work needed
However anxious you may feel, try to avoid working too close to the exam like the night before or the morning of the exam.
Try to do something relaxing instead.
Go for a walk or have a warm bath.
Eat something even if you feel sick.
Bread, crackers and cereals are good for settling your stomach
Make sure you know exactly when and where the exam is.
Try not to arrive late at the exam as that would only increase your anxiety
Have everything ready to take with you — pens, pencils, calculator, matriculation card etc.
Take some light reading in case you have to wait to get in to the exam room
Panic attacks during the exam
You have been feeling nervous and have just sat down in the exam room. You feel the panic start to rise.
Make yourself comfortable.
Do you need to go to the toilet before the exam starts?
Are you neither too hot nor too cold?
Adjust your clothing.
Take a few deep breaths to try to ease the tension you are feeling.
Sit with your eyes closed for a little while.
Only then, turn over the exam paper
Remember that most people feel tense at this point — it is only natural.
However much you have prepared, your task now is to just do your best
Take time to read through all the instructions and questions carefully.
Do that at least twice to make sure you get a firm grasp of the questions.
Pick out the questions that best relate to the revision you have done.
Do not rush anything.
Taking time at this point can really reap dividends later.
If you cannot decide all the questions you want to answer, start with those you have picked and come back to the others later
Plan your answers.
This is a really important point.
Five minutes spent on a plan and a rough guide will help your thoughts to flow
Do your best to ignore everyone else while you are at the planning stage — not easy, but it helps.
Decide whether you want to do the “easy” or “difficult” questions first.
Doing an “easy” one first might help to relax you.
Or maybe doing a “difficult” one first while you are very alert might be best for you
Manage your time. Keep an eye on your watch so that you allow enough time for your final answer.
If you don’t have enough time for that final answer, make a skeleton answer in note form — at least you will have put something down
Look after yourself.
Do you need a sweet?
Have you got enough fresh air?
Are you feeling cramped?
Avoid perfectionism.
It is good to check spelling and punctuation but no one is expecting perfection.
If you feel the panic is getting worse — stop, put down your pen and relax.
Breathe slowly; close your eyes for a few minutes.
If it helps, put your head on the desk. Shake your arms.
Move your head slowly from side to side to ease the tension.
Say something positive and encouraging to yourself.
Imagine yourself somewhere else where you feel happy and relaxed
If you feel unwell, ask the invigilator if you may leave the room for a short while — taking a few breaths of fresh air and some sips of water may be all you need to calm you down.
