3 steps to overcoming exam anxiety
3 March 2016
Anxiety is normal.
Here are some ideas to enable you to approach your exams in a less anxious way. You can also use these ideas when preparing for an assignment or presentation.
1. Before the exam: take control
- Ensure you balance psychological, physical and social health; work, rest and play - developing a sense of wellbeing is important. "Learning is an emotional business" (Antonio Damasio).
- Actively prepare ahead of time; like an athlete running a marathon, it is important to practice beforehand. Make a realistic revision timetable. Keep revision focused and for brief periods.
- Challenge negative thoughts about failing and create a positive narrative/metaphor to think about the exam.
- Practice mindfulness; breathing and body relaxation, to ensure the para-sympathetic nervous system is in play encouraging a relaxed approach.
- Use visualisation of a positive exam experience, e.g. imagine calmly walking into the exam room and turning over the paper, preparing and beginning to write.
- Be active and creative about study/revision. Use a variety of modes to engage with your studies, e.g. record a section of your notes, play them back and think about them. Make a 'mind map' of key points you want to include. Find an exam 'buddy' to meet with and talk over ideas.
2. During the exam: assume ownership
- Enter the exam room calmly.
- Take a few seconds before turning over the exam paper to let the initial feelings of anxiety subside.
- Plan your answers briefly to ensure adequate time for each question.
- If you freeze, pause, take a few deep breaths, and consider the question and how to continue. Proceed with the exam.
- Hydration is crucial.
3. After: reflect on the experience
- Consider what went well.
- What did you learn from the exam?
- What were your initial goals: what is the exam for, what is it leading to?
- Congratulate yourself for taking the exam.
Sue Beecraft, UCL Student Support and Wellbeing