Exam anxiety tips treatment by The Skill Collective in Subiaco Perth Counselling Psychology

Have you ever studied hard for an exam, only to find that your mind goes blank as soon as the exam begins? Or perhaps instead of thinking of the answer, your brain is busy with panicked thoughts about how you are going to fail. Or maybe you’ve noticed that your heart is racing uncontrollably and you’re beginning to feel faint. If this kind of scene is all too familiar, read on – you may be experiencing exam anxiety.

EXAM STRESS OR EXAM ANXIETY?

Most people experience stress when it comes to sitting exams. In fact, a small amount of stress can actually help you perform better! However, exam anxiety is somewhat different - it relates to having anxiety about exams that is so intense and distressing that it is debilitating and may even lead to interfering with your performance. Exam anxiety involves intense fear both before and during an exam.

Exam anxiety is a situation-specific form of anxiety. It has been described as having two main components [1]:

The cognitive component, typically referred to as excessive worry about exams and their consequences.
The physiological component, commonly referred to as emotionality that accompanies testing situations.

EXAM ANXIETY SYMPTOMS

Much like other forms of anxiety the symptoms of exam anxiety can be grouped in to cognitive, physical, and behavioural symptoms. Here’s how this looks for exam anxiety:

COGNITIVE SYMPTOMS OF EXAM ANXIETY

Excessive worry and unhelpful thinking styles are common in exam anxiety. This can include:

Catastrophic thoughts about your performance and the impact it will have on your life (e.g. “I am going to fail this exam, which means I will be kicked out of uni!”)
Unrealistic comparisons to your peers (e.g. “Everyone else in this exam is better prepared than I am!”)
Disregarding that you’ve adequately prepared for your exams, and instead focusing on your anxiety as a sign that you’re unprepared (i.e. relying on ‘emotional reasoning’)

(You can learn more about unhelpful thinking styles here).

Unfortunately, at its extreme, exam anxiety can interfere with your cognitive performance, including your concentration, processing speed, or your ability to recall information.

PHYSICAL SYMPTOMS OF EXAM ANXIETY

Exam anxiety can lead to a range of uncomfortable physical symptoms including increased heart rate, shortness of breath, and light-headedness. Certainly, these strong sensations can be distracting when you’re trying to focus on your exams.

In some cases, these physical symptoms can become so intense that they lead to a panic attack. If this sounds familiar, take a look at our blog post on What to do in case of a Panic Attack for tips to help you manage panic attacks.

BEHAVIOURAL SYMPTOMS OF EXAM ANXIETY

Research suggests that higher levels of exam anxiety are associated with lower levels of performance [2]. It is also common for people experiencing exam anxiety to try and avoid or delay testing situations where possible. When exam anxiety is more severe, this can lead to the person dropping out of university, just to avoid their feared situation.

TREATMENT FOR EXAM ANXIETY

When considering treatment for exam anxiety, the following options have been found to be beneficial [1]:

BEHAVIOURAL THERAPY: Behavioural therapy focuses on improving the physical symptoms of anxiety associated with exam anxiety. It typically involves teaching the person a range of relaxation techniques but may also include elements of exposure.

COGNITIVE BEHAVIOURAL THERAPY (CBT): CBT approaches are commonly used in treating exam anxiety. CBT focusses on helping the person identify and challenge unhelpful thoughts about exams that may be impacting performance. This is combined with the techniques of behavioural therapy to increase relaxation and address any problematic behaviours, such as avoidance.

STUDY SKILLS TRAINING (SST): SST interventions aim to help develop positive study habits and improve test-taking abilities by increasing the individual’s confidence. There are many helpful ways to prepare for exams. Check out our blog post for 6 sure-fire tips for Managing Exam Stress.

If you’re ready to work on Exam Anxiety, why not Contact Us for a tailored approach? Our team members have years of experience working with students and exam stress. Not able to make it to sunny Perth, Australia? Check out our NIMBLE NOODLE online study and exam preparation course (it also has a dedicated module on Exam Anxiety, and it outlines the exact steps we use when working with students). You can find a sneak peek below: