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Got an exam coming up?
- saibt.celusa.sas
- May 15, 2020
- 4 min read
SAIBT and CELUSA have both got exams coming up soon, and it might be the first time lots of our students have ever tried a Remote Exam.
It's totally normal to be worried about your upcoming exams, but we've got some great information below about Test Anxiety from our Counsellor Leeanne:
Some common reactions during exams:
-Feel like you "go blank"?
-Become frustrated?
-Thinking "I can't do this" or "I'm stupid"?
-Feel like the room is closing in on you?
-Feel your heart racing or find it difficult to breathe?
These reactions are common among students and is referred to as performance or test anxiety. Most students experience some level of anxiety before, during or after an exam.
Stressful emotions are normal but for some students these emotions are intense and can block their ability to absorb, retain and recall information.
Anxiety can present in many different forms including:
-Physical: headaches, nausea or diarrhea, extreme body temperature changes, excessive sweating, shortness of breath, lightheadedness or fainting, rapid heartbeat, and/or dry mouth.
-Emotional: excessive feelings of fear, disappointment, anger, depression, uncontrollable crying or laughing, feelings of helplessness
-Behavioural: fidgeting, pacing, substance abuse, avoidance
-Cognitive: racing thoughts, 'going blank', difficulty concentrating, negative self-talk, feelings of dread, comparing yourself to others, difficulty organizing your thoughts.
Self-talk can play an important role in managing exam anxiety.
Thoughts are the things that we say to ourselves without speaking out loud (self-talk). We all engage in self-talk and it influences how we feel about ourselves or situations.
Let’s look at how you are feeling now about your upcoming exam. Close your eyes and imagine yourself sitting in front of your exam paper.
Bring your attention to what you are thinking. Do you have a positive or negative thought?
If you think you will fail the test you will most likely feel quite anxious and restless. If you think you will pass then you may feel calmer and more focused.
Helpful tips:
Think of some statements that can help you keep focused when you identify negative thoughts.
Be kind to yourself – self talk examples:
I can do this, I am not my anxiety and others have anxiety too.
How to respond to negative self-talk examples:
In this present moment I am safe, I have prepared and will try my best, Mindful breathing exercises can help me stay in control.
Replace negative self-talk statements with positive ones:
I will sit the test today and have a good chance to pass. If I do not pass, I know I have tried my best. It does not mean I won’t go to Uni ever. It just means there are still things to learn.
Physical symptoms can be reduced by practicing mindfulness.
Here are some links that may be helpful
Preparation is the key to reducing anxiety. Ensure you have plenty of time to study and review the class material. Don’t wait until the night before or cram into staying up all night.
Reviewing your notes and class materials can be very helpful.
Sleep is your best friend. Go to bed at a reasonable time, we perform better when we have had enough sleep.
Exercise is also important, if you do not go to the gym find something that you enjoy or simply just go for a walk.
Eating well, eating breakfast before you exam will give you energy and help you focus. Last thing you need in an exam is a growling stomach! Avoid heavy or sugary foods that can make you feel too full or tired.
Bring water not energy or sugary drinks to your exam. A lot of the energy or soft drinks have a high level of sugar which causes the blood sugar level to increase but after a short time it will wear off and your energy level will crash and you may feel very tired. Usually this happens after about an hour which is right in the middle of your exam!
Be prepared, know what you need to bring to the exam and if allowed have clear written notes.
Be on time on exam day and listen to instructions carefully.
Complete one question at a time, focus on the question at hand; don't let your mind wander on other things. If you are stressed about one question, skip it and make sure you go back to it later.
Don't rush but pace yourself, read the entire question and look for keywords.
If you are feeling overwhelmed, stop and take a few deep breaths and remember those positive statements!
Review your test paper prior to handing up if time permits.
Lastly, if you are unwell or have technical issues and cannot sit the exam let the staff know as soon as possible so interventions can be initiated. Note: You will need a medical certificate if you are sick to apply for a deferred exam. There may also be an application fee involved.
Further information about deferred exams has been emailed to you, and will be on the exam coversheet.
If you feel you could improve on preparation and time management please contact the academic team or counsellor for some tips at the start of the trimester so you can put some good habits in place to help you prepare for the end exam.
And don’t forget to check Moodle for useful resources – Counsellor details / Student guide / academic resources etc.
Sources 1/3/2020:
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