¹û¶³Ó°Ôº

Anxiety is normal.

We need a certain amount with which to meet the challenges that day-to-day life presents; experiencing a new situation, completing a task under pressure. But when our anxiety does not subside after an event, our system adapts and we feel chronically anxious all the time. There are many ways to counteract this.

Here are some ideas to enable you to approach your exams in a less anxious way. You can also use these ideas when preparing for an assignment or presentation.

1. Before the exam: take control

• Ensure you balance psychological, physical and social health; work, rest and play - developing a sense of wellbeing is important. "Learning is an emotional business" (Antonio Damasio).
• Actively prepare ahead of time; like an athlete running a marathon, it is important to practice beforehand. Make a realistic revision timetable. Keep revision focused and for brief periods.
• Challenge negative thoughts about failing and create a positive narrative/metaphor to think about the exam.
• Practice mindfulness; breathing and body relaxation, to ensure the para-sympathetic nervous system is in play encouraging a relaxed approach.
• Use visualisation of a positive exam experience, e.g. imagine calmly walking into the exam room and turning over the paper, preparing and beginning to write.
• Be active and creative about study/revision. Use a variety of modes to engage with your studies, e.g. record a section of your notes, play them back and think about them. Make a 'mind map' of key points you want to include. Find an exam 'buddy' to meet with and talk over ideas.

2. During the exam: assume ownership

• Enter the exam room calmly.
• Take a few seconds before turning over the exam paper to let the initial feelings of anxiety subside.
• Plan your answers briefly to ensure adequate time for each question.
• If you freeze, pause, take a few deep breaths, and consider the question and how to continue. Proceed with the exam.
• Hydration is crucial.

3. After: reflect on the experience

• Consider what went well.
• What did you learn from the exam?
• What were your initial goals: what is the exam for, what is it leading to?
• Congratulate yourself for taking the exam.

Sue Beecraft,Ìý¹û¶³Ó°Ôº Student Support and Wellbeing