By Tejal Bhardwaj,
Counseling Psychologist
Dietelo Mind Wellness Clinic
Have you ever wondered why more and more children and students fall sick and develop conditions like common cold during two particular times of the year? Apart from the weather changing into tepid spring and brittle autumn,another aspect that contributes is…….well, exams.
The mind-body connection is stronger than you think. Prolonged stress (even in children and youngsters) has been shown to cause headaches, muscle pain, migraines, digestive and gastric issues, sleep difficulties, fluctuations in blood pressure and impairment in memory and concentration, among many more.
Ever since we are little, we are made to beware of the exam season as though it were a big monster out to get us. We are made well aware of how crucial it is to perform well because it is the one thing that matters– be it parents, teachers or our peers. The pressure to perform well usually intensifies as we grow older and many students make it the one point of their existence to attain good grades.
For many, this aspect of their lives is directly linked to their self-worth and self-esteem. The reason why isn’t so hard to guess. The tendency to evaluate oneself according to their performance assessments locks one into a cycle of fear and apprehension, and the fear of rejection.
While many students manage to perform well by staying consistent in their efforts and efficiently managing their time, others find it hard to exhibit their full potential– hijacked by performance anxiety and a negative appraisal of exams in general.
What is Performance Anxiety?
While a moderate level of stress arousal is important to perform well, an amount that is too less or too high (also known as distress), is actually debilitating and may not result in desired performance. It is thus the moderate levels of psychological arousal that allow one to stay alert and perform optimally.
So, when this threshold of arousal is crossed, an individual begins to experience performance anxiety. This intense level of anxiety causes one to have difficulty focusing, memorizing and remembering, and ultimately demonstrating their knowledge and skills when it comes to the final performance.
Exam anxiety, a form of performance anxiety can be caused by many reasons like:
- Anticipating and assuming failure and thinking negatively about the exam situation.
- Negative past experiences and subsequent beliefs regarding exams.
- Inadequate preparation.
- Intense pressure upon oneself to perform well– due to sources like parental expectations and/or internalized core beliefs related to self-worth (perfectionistic tendencies).
- Fear of judgment, failure and uncertainty.
- Sedentary lifestyle involving poor eating, sleeping, and hygiene practices.
However, it is possible to manage this, or should I say tame this “monster” so that it doesn’t sabotage your true potential. Read on to know how.
Dealing With Exam Anxiety and Performing Well:
While it may not be possible to do away with exams and assessments (at least not in the near future), we can learn ways to cope effectively with the stress inducing conditions and manage our psychological resources well.
Here are some ways to help you with just that:
- Study and prepare yourself regularly– not just when exams are near.
- Manage your time by making priority lists that involve realistic goals. Organize your daily routine by aligning it to your immediate and long term goals. Stay consistent with it.
- Get rid of distractions that cause you to chew out huge chunks of your precious time. For instance, putting time caps on phone usage and uninstalling apps that are highly distracting.
- Do not compromise on healthy eating, sleeping and exercising habits just because it is “exam season”. Pulling all-nighters will only harm your memory and induce nervous anxiety in the body.
- Spend time with family and friends to relax and unwind. Completely isolating yourself will not help. Connecting relationally with those who understand you will only replenish you.
- Take regular breaks to hydrate, move your body, talk to friends and family, listen to music, eat and nap.
- Practice assertiveness and boundary-setting by recognizing what is really important to you. Learn to say no to things that drain your energy and make you feel like you wasted your time.
- Take out time for your hobbies or relaxation– be it painting, journaling, reading, watching television or cooking. It is important to regulate and energize your nervous system.
Remember to always put your best foot forward but in a way that aligns with your health– physical and mental both. Be compassionate towards yourself and mindful of your choices and daily activities. While your scores on an exam do not determine your worth, having fun with the opportunity to showcase your potential will help you take it easy too!
“Nothing diminishes anxiety faster than action.”
– Walter Anderson
All the best, you’ve got this. ☕