Top Tips to Overcome Exam Anxiety

Anxiety is defined as an emotion characterised by feelings of tension, worry, and agitation. Exam anxiety is a specific type of anxiety that occurs in response to upcoming exams. Exam anxiety is a very real and debilitating condition that can affect students of all ages. While it is perfectly normal to feel some degree of anxiety before an exam, for some people this anxiety can be so severe that it interferes with their ability to study and perform to the best of their abilities. If you suffer from exam anxiety, there are a few things you can do to try and ease your symptoms.

To help you out, we've prepared a quick guide with some tips and tricks you can use to slowly but surely overcome your exam anxiety.

Start by identifying the source of your anxiety

One of the first steps to overcoming anxiety is to identify the source of it. For some people, anxiety may be caused by a fear of failure. Maybe you failed an exam when you were younger and it left a bad memory in your mind. Others may feel anxious due to the pressure to perform well or meet certain expectations. Many children grow up feeling extreme pressure to live up to the expectations of their parents which can sometimes lead to anxiety and other forms of trauma building up.

Regardless of how your anxiety started, you shouldn't worry, there's a way to fix it, but in order to do that, it's important to identify the source as early as possible.

Get plenty of sleep and exercise

One of the best ways to combat anxiety is to get plenty of rest and exercise. When you're well-rested, your body is better able to handle stress and anxiety. Although we do understand that getting a good night's sleep can be difficult if you're anxious, there are a few things you can try:

• Stop using phones and other electronics at least half an hour before going to bed.
• Create a sleeping schedule and try to stick to it. Go to bed at approximately the same time every day.
• Try to avoid eating right before going to bed.

Exercise on the other hand releases endorphins, which have mood-boosting effects. Endorphins are also known as "happy hormones" because they can improve your mood and act as a natural pain reliever. So even though you might feel tired and drained after a good workout, your anxiety levels will likely drop. A combination of rest and exercise will help to ease your anxiety and make you feel better overall.

Limit your caffeine intake

Many students tend to increase their caffeine intake during exam periods. Although this can lead to short term increases in energy, it can also negatively affect your sleep schedule and anxiety levels.

Caffeine is a stimulant that can increase anxiety and make it harder to concentrate. If you're someone who is prone to anxiety, it's best to avoid caffeine or at least limit your intake. There are plenty of other drinks that can give you the energy you need without the anxiety-producing side effects. Try swapping out your morning coffee for some herbal tea or decaf coffee. You'll still get the boost you need without the anxiousness.

Don't be afraid to talk to someone or seek help

Sometimes anxiety can be an issue that you can't deal with yourself and that's completely fine. If your anxiety is starting to feel overwhelming, it may be helpful to talk to somebody about it. Talking openly about how you're feeling can help ease some of the burden and make anxiety feel more manageable. Find somebody you trust such as a friend, family member, therapist, or counsellor to confide in. Just the act of talking openly about anxiety can help lessen its effects.

There are also many hotlines available if you don't feel comfortable talking to somebody you know. Sometimes it can be helpful to talk to a complete stranger who will listen without judgement.

We hope these tips were helpful and that you'll be able to overcome your exam anxiety with ease! Remember, you're not alone in this and there are people who want to help. If you ever feel like you need someone to talk to, don't hesitate to reach out for help.