How to Overcome Fear of Examination? Figure Out Causes, Types, Signs, Symptoms, Means and Ways+ Much More
Exam anxiety is:
1. Excessive worry about upcoming exams
2. Fear of being evaluated
3. Apprehension about the consequence
4. Experienced by many normal students
1. What's fear of examination?
As the name suggests, exam phobia is simply the fear of examinations in students of all age groups these days. It might push them towards anxiety and depression in some cases. It is an unexplained and immense fear of a situation, which leads them to avoid it. It is important to cope with exam fear.
2. What's causes of examination fear?
Some of the most common causes of exam phobia include:
Fear of scoring poorly on tests
Fear of letting down parents’ and teachers’ hopes
Having no confidence
Lack of knowledge in certain subjects that might be difficult
Inability to focus or memorize while studying
A negative state of mind
Comparing yourself with other students etc.
Environmental Causes
1. High expectations of parents
2. Parents imposing their ambitions on children
3. Parents competing for higher social status through child's scores
4. Constant comparison with other kids
5. Fear of teachers
6. Insulting remarks from teachers
Poor studying styles:
1. Inefficient:
1. Irregular coverage of the entire syllabus
2. Trying to memorize the course book
3. Binge learning
4. Studying all-night right before exams
2. Ineffective:
1. Reading without understanding the topic
2. Unable to recollect the material
3. Not making revision notes
4. Not revising
Psychological factors:
1. Feeling little or no control over the exam situation (rather than knowing and applying exam strategies)
2. Negative thinking and self-criticism
3. Irrational thinking about exams and outcomes
4. Irrational beliefs If I don't pass, my (family/boyfriend/girlfriend/friends) will lose respect for me
5. Irrational demands I have to get at least 98% or I am worthless.
6. Catastrophic predictions I'll fail no matter what I do—there’s no point.
7. Low Self-esteem
8. Fear of failure
3. What's signs and symptoms of exam fear?
Sweaty palms, fear, extreme nervousness, stomach pain, dizziness, rapid heartbeat, high BP, negative thoughts, anger, feelings like crying, panic attacks, and even exam fever are some of the most common symptoms of exam fear.
1. Physical symptoms.
Headache, Nausea, diarrhea, excessive sweating, Shortness of breathing, rapid heartbeat, lightheadedness and feeling faint can all occur. Test anxiety can lead to a panic attack, which is the abrupt onset of intense fear or discomfort in which individuals may feel like they are unable to breathe or having a heart attack.
2. Emotional symptoms. Feelings of anger, fear, helplessness and disappointment are common emotional responses to test anxiety.
3. Behavioral/Cognitive symptoms. Difficulty in concentrating, thinking negatively and comparing yourself to others are common symptoms of test anxiety.
4. What's the types of examination fear?
The types of exam fears may be of the types of
5. How to overcome examination fear?
Exam fear often leads to poor academic performance which even increases anxiety. Education is important for students but not at the cost of stress and anxiety. During the exams, many students get exam anxiety and frustration due to fear of appearing in the exams. Though common fear and anxiety are normal, if it goes over the limit, it is dangerous for the student's as well as their parents' mental and physical health.
So, here is how to overcome exam fear. Take a look:
1. Make a Balanced Time Table
Students often follow and compare themselves with other students or society’s typical standards, leading them to an inferiority complex and exam anxiety. But it is important to understand that every individual is different. So, you should follow your own timetable and study accordingly.
2. Make a Proper Study Plan
Come up with a plan while preparing for the exams based on the subjects you need to focus on more and the subjects you are good at. Make use of flashcards, flow charts, graphs, and pictures while revising as it will help you reduce exam phobia, save time and help you with last-minute preparations.
3. Try to Make Early Revision
Students should start their revision as soon as possible as many leave it for the last moment, leading to exam phobia. Starting revision at least three to four days before the date of the exam will help you clear concepts and doubts if any.
4. Give Proper Attention To Each Subject
To answer how to overcome exam fear in certain subjects, the most effective way is to give proper attention to each subject instead of mixing and studying all the subjects. If you focus on one subject at a time, it will enable you to complete the syllabus on time.
5. Make Short & Concise Self Notes
One of the most popular anxiety-reducing techniques is to write down important information, formulas, dates, people, incidents, or equations while studying or revising a chapter. This will be helpful for your final revision and before entering the exam hall.
6. What's are top Strategies to make examination joyful?
If a student is going through exam fear, he/she cannot perform well in the exam as they aren’t in a state of focus. Here are a few tips that will help students to improve their concentration power.
Take a look:
1. Proper Sleep is a Must
All the students are required to sleep a minimum of 8-9 hours to relax the body, and mind otherwise it can lead to a lack of focus, frustration and fatigue. Make a timetable and schedule your entire day accordingly.
2. Do Meditation
Meditation is one of the foremost tried and tested methods to reduce exam anxiety and stress. It has been proven that meditation helps lift the mood and reduce fatigue & stress levels by releasing good hormones. Additionally, it improves concentration, restores energy, & improves memory that efficiently improves studies, sports, and extracurricular activities.
3. Don’t Forget To Take Breaks
Along with studying, taking sufficient breaks is essential as continuously studying for hours makes the mind tired and affects physical health also. Allocate enough break time in your schedule. Go for a walk, talk with friends, listen to some of your favourite music or do yoga. It will help you relax your body and mind.
4. Avoid Comparisons
Many students often compare themselves with other students in study progress, level of preparation, grades or study hours etc. It needs to be avoided to reduce exam phobia as it can lead to unnecessary stress and anxiety. Instead, you should focus on your own preparation and utilize time well.
5. Eat Healthy Food
It is common among students to neglect their physical health by not taking proper diet during exams. To cope with exam fear, some students resort to junk & packaged food or drinks. This can make them feel dizzy and sluggish. Instead, they should eat nutritious foods full of protein and good carbs such as eggs, dairy products, fruits, and green vegetables etc.
Also, see a professional counselor, if necessary. Discussing issues with mental health professionals can help you work through feelings, fears, and behaviors causing anxiety.
7. Conclusions
Exam fear is not new and usually occurs due to a lack of preparation and low confidence in individuals but it can be overcome. Students with proper planning & strategy can reduce exam anxiety and shine in the exam while parents are supposed to support their children by understanding their emotional needs during the exam. Go through previous years’ question papers and maintain a positive attitude.
8. FAQs
Q. How to Manage Exam Anxiety?
Preparing for professional exams can be a challenging and stressful experience. However, with the right strategies, you can effectively manage exam anxiety and perform at your best.
Techniques to Reduce Exam Stress
Exam stress is a common experience for many students, but there are techniques you can employ to help alleviate it. Here are some effective strategies to reduce exam stress:
Deep Breathing: Deep breathing exercises can help calm your mind and body. Take slow, deep breaths in through your nose, hold for a few seconds, and exhale through your mouth. This simple technique can help reduce anxiety and promote relaxation.
Positive Self-Talk: Monitor your thoughts and replace negative self-talk with positive affirmations. Remind yourself of your abilities and past successes. You are capable and prepared for this exam.
Physical Exercise: Engaging in physical activity, such as going for a walk or doing light exercises, can help reduce stress and increase endorphin levels. Regular exercise can also improve your mood and overall well-being.
Time Management: Effective time management is crucial for reducing exam stress. Create a study schedule that allows for regular breaks and includes time for relaxation activities. Prioritize your tasks and allocate sufficient time for each subject.
References
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