WELFARE WEEKLY - EXAM NERVES SURVIVAL GUIDE. This from Ben Herbert, Student Support and Wellbeing: I have found a very good resource, Student Space from Student Minds, which provides some excellent advice on student wellbeing - I highly recommend you have a look. I’ve taken some of the advice from the website to help produce this week’s piece. Anxiety is a natural response and vital for our survival. In the context of exams, we should not be looking to “cure” anxiety but to overcome it, and also understand that motivational nerves are normal, and even a good thing. Overcoming anxiety is possible with simple steps to reduce stress and enhance performance.
It’s Science, Stupid.
Fear and anxiety are innate defence mechanisms, triggered by the part of your brain called the amygdala. Its job is to identify potential threats and automatically initiate the fight-flight-freeze response, flooding our bodies with adrenaline and impairing rational thinking. Anxiety arises from perceiving exams as threats. This can hinder memory recall and trigger worst-case scenario thinking. Distinguishing between anxiety and motivational nerves is crucial. While both may share symptoms, motivational nerves (e.g. butterflies in the stomach and increase heart rate before your exam) can enhance focus and performance. So let’s overcome anxiety and harness our motivational nerves.
Getting ready
- Prepare Adequately: Accept anxious feelings as indicators of the exam's importance. Establish a study schedule to regain control and ensure balanced preparation.
- Prioritise Self-Care: Adequate sleep, good nutrition, hydration, social interactions, and regular exercise are fundamental for managing anxiety and alleviating stress. You may think less time revising and more time exercising is counter-productive, but it really does help.
- Practical Preparations: Organise exam essentials beforehand, including stationery and knowing where to find the exam venue, to minimise last-minute stressors.
- Connect with Others: Spending time with friends provides emotional support and helps alleviate stress. However, balance socialising with study commitments.
- Maintain routines and healthy habits. Avoid last-minute cramming as it disrupts sleep and confuses the brain. Prioritise relaxation and sufficient sleep for optimal performance.
- Revise in groups to share knowledge - Take advantage of any revision session your tutors arrange, or organise your own revision sessions.
On the Day
Ensure ample time for preparation, travel, finding the room, the frequent toilet trips, and have a nutritious breakfast. Spending time outdoors and listening to calming music can help manage pre-exam nerves. Choose whether to spend time alone or with friends based on personal preference.
During the Exam
Acknowledge normal nerves and employ relaxation techniques like 7/11 breathing (in for count for 7, out for a count of 11). Start with the parts you are confident with, plan your time wisely, and take breaks if needed. Focus on completing answers to the best of your ability. If you get stuck, move on.
After the Exam
Reflect on your achievements and areas for improvement. Spend time with friends or alone as needed, and reward yourself for your efforts. By understanding and implementing these strategies, you can effectively manage exam anxiety and optimise your performance.
For more tips, refer back to my "January Exams - You can do this" piece (Sem 1 Exams Week 1, #23.14), which is full of exam preparation tips. Good luck.