Seven Ways to Cope Exam Anxiety !
 

By Dr.Panchajanya Paul, MD


Many students face severe, debilitating anxiety during the exams. As a psychiatrist, I have treated middle and high school students, as well as college students from various fields, including medicine, law, and business. No matter the level, exam-related stress and anxiety are faced by thousands of students, which impacts their scores and performance. Students may be able to study well and perform throughout the year, but just before the eve of the exam, they may experience paralyzing anxiety and stress. Despite their knowledge of the subject matter, they struggle in exams. Standardized exams have gained popularity in all spheres of education. The ability to remain calm and composed during exams has become a valuable asset for achieving academic success. Here, I will discuss seven ways students can reduce their anxiety and stress levels in the lead-up to exams.


1.Physical Exercise: As the process of studying for an exam is a mental task, it's crucial to balance it with physical activity, such as exercise and sports. Exercise is the antidote for stress, anxiety, and depression.. Morning exercise, such as jogging, swimming, walking, cycling, or weightlifting, will reduce stress and increase endorphins, boosting mood and happiness, and releasing adrenaline to improve focus. Overall, there is an increased blood flow to the brain, making one feel more refreshed. Additionally, exercise also releases brain-derived neurotrophic factor (BDNF), which plays a crucial role in learning and memory formation. If you play any sports like soccer, badminton, cricket, or pickleball, don't stop them before the exam, as they will help keep the stress and anxiety down, and help you study more.

2.Mindfulness: As exams approach, it's crucial to stay calm and focused. Many students become anxious as they dwell on past failures or fear bad outcomes in the future. Regretting the past or fearing the future will both distract from the present goal of exam preparation. Incorporating mindfulness exercises into your daily routine, such as Yoga, meditation, breathing exercises, and physical relaxation techniques, can help you stay in the present and reduce anxiety. These practices are proven to reduce stress and improve concentration.

3.Sleep: Many students sacrifice sleep to study all night before the exam. However, sleep is essential for maintaining focus, improving memory, and promoting calmness. Sleep deprivation can lead to feelings of crankiness, irritability, difficulty focusing, and impaired ability to retain information, ultimately impacting recall during exams. Students should aim to sleep at least 8 hours before the exam, as this will help them feel less stressed during the exam and improve their ability to recall the study material.

4.Nutrition: A healthy diet consists of a high intake of fat and protein, and a low intake of simple sugars, which helps maintain stable blood sugar levels throughout the day and keeps your mood stable. In addition, saturated fats like ghee, butter, whole milk, fatty fish with skin on, and grass-fed meat will provide the body with essential fatty acids, vitamin D, Vitamin A, and omega-3 fatty acids. The nerves, the brain, and neurotransmitters all require fat for optimal functioning. Students need good-quality fat in their bodies to boost their memory, focus, and self-confidence. Avoid alcohol, cigarettes, marijuana, and any other mind-altering drugs. Many students take stimulant pills like Adderall and Ritalin, which improve focus and allow them to study for long hours, but they also make anxiety and fear worse. Also, avoid excessive coffee and tea, and limit their intake after 4 PM, as that will impair sleep.


5.Over-Preparation: There is no magic pill to build self-esteem. Confidence is a byproduct of competence. If a student is underprepared, they will likely experience anxiety, as it is a realistic fear of failure. Research has shown that mastering a subject requires countless hours of deliberate practice. Always prepare thoroughly for the exam by repeating and revising key concepts and taking mock exams. Do not leave anything for the last minute. If you have an exam on Friday, consider that it is actually on Wednesday and prepare accordingly. That way, one can stay relaxed in the last few days before the exam, knowing that the subject matter is under control. Over-preparation can instill a sense of confidence and calm, helping students manage their anxiety effectively.


6.Psychotherapy: Over the years, many students develop maladaptive thoughts and belief patterns, making them more prone to catastrophizing and negative self-talk. In such cases, seeking professional counseling can be a source of relief. Cognitive behavioral therapy ( CBT ) is an effective way to treat anxiety. Typically involving 6-12 sessions over 2-3 months, CBT can help transform maladaptive thinking patterns into healthy, rational thinking, providing a reassuring path to managing anxiety.


7.Medications: Natural, holistic lifestyle methods are always superior to medications, but they take more time and practice to be effective. Consider seeing a psychiatrist and taking medications if all the above fail, or if one needs immediate relief. There are blood pressure medications, such as Propranolol, that can be taken as needed before the exam date to calm the nerves. Propranolol is not habit-forming and is also used by artists and performers who have stage fright. There are more potent medications like benzodiazepines for the most severe cases that can be habit forming, but are safe for short-term anxiety relief.


In summary, exam-related anxiety is unavoidable. Some anxiety before the exam is even healthy as it makes us more alert, focused, and motivated. But too much anxiety is paralyzing and must be avoided. It is essential to visualize the bigger picture. Exams involve competitions among thousands of students for the next academic opportunity or a higher-level job. There is a natural tendency to compare ourselves with others, especially those who are ahead of us, which can lead to feelings of jealousy, resentment, and inferiority. Competition during the preparation phase may be beneficial as it will enable us to push harder. However, all thoughts of comparison and competition before the exams are counterproductive. Instead, focus on the things that you can control, such as time management, sleep schedule, healthy eating, studying habits, and stress relief. Remember, the current exam is not the final exam of life. It is one step in the chain of events called life. Focus on building a strong academic foundation, acquiring a solid knowledge base and skills, and exam success will surely follow. Always remember, if one is talented, hardworking, and motivated, there will always be more opportunities for success in the future. There is a quote from the novel The Fountainhead, in which the college dean is about to expel the student, Howard Roark, for his unconventional architectural designs. The Dean says, "My dear fellow, who will let you?". Howard replied, "That's not the point. The point is, who will stop me?".