What is Exam Anxiety and Why Does It Occur?
Exam anxiety is a state of intense worry that prevents the effective use of learned information during an exam and leads to a decrease in success. It is usually fueled by negative thoughts such as "What if I fail?", "What will I tell my family?". But remember, a reasonable level of anxiety motivates you, while too much blocks you.
1. Breathing Exercises and Relaxation
In moments of anxiety, the body goes into alarm mode. Heart rate increases, breathing becomes rapid. The fastest way to control this is diaphragmatic breathing.
- Inhale deeply through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
Repeating this cycle 3-4 times before the exam or when you feel overwhelmed while studying sends a message to your brain: "There is no danger, calm down".
2. Positive Self-Talk
Replace the voice in your mind saying "I can't do it" with "I am doing my best". Instead of failure scenarios, remember the difficulties you have overcome in the past.
3. Regular Sleep and Nutrition
If your physical resistance drops, your psychological resistance also drops. Limit caffeine consumption during the exam period, do not disrupt your sleep pattern. A tired mind is more prone to producing anxiety.
4. Move Away from Perfectionism
Your goal should be to "reflect your potential", not to be "flawless". You don't have to get a perfect score in every trial. Your mistakes are your friends showing your deficiencies.
5. Get Professional Support
If anxiety seriously affects your daily life (eating, sleeping, social life), do not hesitate to get support from our institution's guidance service or a specialist.
