Exam anxiety? Check out these tips to overcome it

‘How did Divya score so well?’

‘Is she studying day and night?’

‘What can I do?’

‘Will my scores get better this year?’

Exam fever is common among students. The phenomenon includes difficulty in studying, fear of certain subjects, expectations of parents and teachers, lack of confidence, and the inability to concentrate. All of this, if not checked timely, can lead to the incidence of anxiety and depression in students.

But don’t fret. With hard work, determination and courage, you will be able to surf through this difficult period. Ms Bhavya Arora, School Counsellor and Psychology Facilitator (Diploma Programme) at Apeejay School International (ASI) – South Delhi has some advice for you. To begin with, she says, “This 20-25 day exam period is surely challenging. But what will help you is to get your mind in order prior to the exams. So, brace yourself mentally first.”

Rightly so, all of us have tons of things going on in our minds regularly. What exams ask us is to shun distractions and focus on academics. Is it difficult? Maybe not so much. Nonetheless, anxiety, mental tension, peer pressure and daily exam-related conversations are quite bothersome. “All of this is a constant reminder that one has to do well. It adds to the already existing anxiety. And often, students feel demotivated and even guilty during this time. With this, not eating proper meals and overthinking amplifies their worries.“

In the following interview, Ms Arora discusses more. Read on, edited excerpts.

How can parents help their children during the exam time?

They must understand that stress for anyone may look the same but the cause behind it will be different for everyone. So, students can have a variety of thoughts during the exam time which may lead to stress and mental pressure. Therefore, my suggestion to all parents is to be mindful.

Moreover, parents may or may not understand how a certain instruction is received by their child. And this is the time when your child needs you the most. More importantly, the child’s self-esteem and confidence depends on how much support you are able to offer to them. Hence, allow them the space to be. Remember to tell your child that scoring in exams is not the end-goal. It is simply a test of one’s understanding, nothing more than that. It does not define their self-worth.

Are educators at ASI set to help students deal with performance pressure?

With the examinations approaching, all educators in the school are constantly encouraging each and every student. Besides, through regular feedback, practice worksheets, block periods, fruitful interactions and personal attention, all students are able to feel connected. They also know that their teachers are available for them at all times. Further, in the institution, we advocate a balanced mindset and conduct regular workshops for children’s mental well-being.

To combat exam anxiety, your tips?  

Exam anxiety cannot be mitigated overnight and not every coping mechanism will work for everyone. It is a constant hit and trial method. So, try these:

· Have a robust plan: Managing distractions, devoting a certain number of hours and understanding the topics well is quite crucial. So, have it all sorted. You should not feel that the syllabus is piling up just a week before the exam.

· Identify black and white thinking: Students tend to think it is either this or that, meaning I might get this much or nothing at all. So, make it a point to keep a check on this self-talk and the way you think. Make a conscious effort to eliminate the negative voices to keep yourself centred.

· Surf your urge: I often tell students to imagine they are on a beach. If the wave is coming to hit them, do not try to run away or stop it. Just let it happen. Similarly, if different kinds of thoughts cross your mind, let them come and go. Explore the urges and let it pass.

· Is it urgent v/s important? For instance, one has to choose between studying and attending a family event. Ask yourself,what is urgent and what is important between the two. Are you prepared for it?

· Don’t bottle up your feelings: No matter how you feel about exams, always share and talk it out with your parents, teachers or peers. If your thoughts are not communicated properly, it can create more anxiety or stress. You might even find some perspective in sharing them with others.  

· Engage in any physical activity: No positive affirmation will work if you are not physically calm. Some kind of activity, a run or walk is definitely needed to have a healthy body during exams.

· Don’t get stuck in a rut: Take breaks. It is also okay to keep changing your pattern of study, so you stay focused. All these small breaks can bring the much-needed mental refreshment.

A concluding message for students?

Be smart to work harder. I hope that everyone realises that they have so much to offer to the world. All the best!