Effective advice on exam anxiety

Exam anxiety affects almost half of students, according to the SHoT-survey (students’ health and wellbeing survey, 2018). The survey shows that 44 percent of students have experienced a lot, or some, exam anxiety.Exam anxiety can seem like it would help you to perform well. But if the anxiety takes over, it can become difficult both to prepare yourself, and to show up and complete the exam. In this case, it’s important to address these difficulties well before the exam.

Get help to tackle exam anxiety

We are all different and we all tackle stress in different ways, and likewise, there are many different strategies for preparing yourself and tackling exam anxiety. It’s a great idea to get into contact with a counselor in SiO. We can help you, or possibly refer you if you wish to speak to a psychologist.Regardless, if your exam date is approaching and you feel your stress increasing, here are some good tips on what you should do before the exam:

Don’t push the exam away. Prepare yourself mentally for taking it. Anxiety increases if you don’t deal with what you’re afraid of
Talk to somebody you trust about how you feel
Begin studying well before the exam
Get an overview of the curriculum and make a realistic working plan
Plan to do something fun when you have a break, something you can look forward to
Dare to believe that it can go well. Imagine completing the exam with ease and concentration
Become familiar with the exam location, this can help you to feel safe in your surroundings

Tips for the exam day

If you’re well-prepared before the exam date, you will probably be calmer on the day itself. Tension levels are high regardless, so take a couple of minutes and think through what you’re going to do. Here are some good tips:

Decide beforehand if you want to talk to others or be alone right before the exam begins. Some people become more stressed by seeing others who are stressed. Maybe you would do better if you listened to some music instead?
Read the task thoroughly when you first get it, and make an outline where you write down in key words how your answer will look
Begin with the task you know the most about
Take breaks. Move a bit, get some fresh air and eat something that gives you good energy

And finally - breathe deeply. If you become overwhelmed by fear, breathe deeply into your abdomen and breathe out slowly. Repeat this a few times while you say to yourself - I am trying to be calm.

Get help to tackle exam anxiety

Don’t push the exam away. Prepare yourself mentally for taking it. Anxiety increases if you don’t deal with what you’re afraid of

Talk to somebody you trust about how you feel

Begin studying well before the exam

Get an overview of the curriculum and make a realistic working plan

Plan to do something fun when you have a break, something you can look forward to

Dare to believe that it can go well. Imagine completing the exam with ease and concentration

Become familiar with the exam location, this can help you to feel safe in your surroundings

Tips for the exam day

Decide beforehand if you want to talk to others or be alone right before the exam begins. Some people become more stressed by seeing others who are stressed. Maybe you would do better if you listened to some music instead?

Read the task thoroughly when you first get it, and make an outline where you write down in key words how your answer will look

Begin with the task you know the most about

Take breaks. Move a bit, get some fresh air and eat something that gives you good energy

And finally - breathe deeply. If you become overwhelmed by fear, breathe deeply into your abdomen and breathe out slowly. Repeat this a few times while you say to yourself - I am trying to be calm.