{
    "id": 2311,
    "date": "2021-05-18T10:45:41",
    "date_gmt": "2021-05-18T05:15:41",
    "guid": {
        "rendered": "http:\/\/emindit.com\/?page_id=2311"
    },
    "modified": "2023-11-05T18:04:29",
    "modified_gmt": "2023-11-05T12:34:29",
    "slug": "examination-anxiety",
    "status": "publish",
    "type": "post",
    "link": "https:\/\/myemotionalfirstaid.org\/en\/examination-anxiety\/",
    "title": {
        "rendered": "Examination Anxiety"
    },
    "content": {
        "rendered": "<div data-elementor-type=\"wp-page\" data-elementor-id=\"2311\" class=\"elementor elementor-2311\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fab7b56 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fab7b56\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e112cca\" data-id=\"e112cca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b6d87b elementor-widget elementor-widget-text-editor\" data-id=\"5b6d87b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 15-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">An upcoming test or exam can be a stressful time for any student.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Many students experience some amount of stress and anxiety before and during exams. However, test anxiety is more severe, and can actually get in the way oflearning and affect test performance<\/span><\/p><p><span style=\"font-weight: 400;\">Exam anxiety includes excessive worry about upcoming exams, fear of being evaluated and apprehension about the consequences.<\/span><\/p><h4><b>1. The four main areas which can contribute to your exam anxiety:<\/b><\/h4><p><strong>1. Lifestyle issues- Lifestyle issues that can contribute to exam anxiety are:<\/strong><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">inadequate rest,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor nutrition,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">too many stimulants,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">insufficient exercise,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">not scheduling available time,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">not prioritizing commitments.<\/span><\/li><\/ul><p><strong>2. Information needs- Information needs that can contribute to exam anxiety are:<\/strong><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">exam-taking strategies,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">academic information such as course requirements, teachers&#8217; expectations, exam dates and location,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">knowledge of how to apply anxiety reduction techniques while studying, before an exam and during an exam<\/span><\/li><\/ul><p><strong>3. Studying styles- studying styles that are Inefficient include:<\/strong><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">inconsistent content coverage<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">trying to memorize the textbook<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Occasional and not regular studying<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">all-night studying before exams<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ineffective reading without understanding<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">can&#8217;t recall the material<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">not making review notes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">not reviewing<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">not studying<\/span><\/li><\/ul><p><strong>4. Psychological Factors-\u00a0\u00a0They include:<\/strong><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling of having no control over the exam situation (rather than knowing and applying exam strategies),<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">negative thinking and self-criticism irrational thinking about exams and outcomes,<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irrational beliefs &#8220;If I don&#8217;t pass my parents will kill me!&#8221;<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irrational demands like, &#8220;I have to get 100% or I am worthless.&#8221;<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catastrophic predictions &#8220;I&#8217;ll fail no matter what I do.&#8221;<\/span><\/li><\/ul><h4><strong>2. SIGNS OF\u00a0 ANXIETY<\/strong><\/h4><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Freezing or \u201cgoing blank\u201d during tests\/exam<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Even when you have prepared and studied the material, you are unable to recall information when it\u2019s time to take the test.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Worrying about forgetting\u00a0 while studying<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">.Feeling like you have never done enough to prepare<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spending excessive hours studying and worrying that you will fail no matter how much you have prepared.A feeling of doom or fear of failure during tests or exams<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your become stressed or upset talking about upcoming tests and\u00a0 and find it difficult to concentrate\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a\u00a0 hard time focusing when you sit down to study. Instead, you become frustrated or overwhelmed by the thought of the upcoming exam.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Putting off studying\u00a0 until the last minute<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">\u00a0<\/span><b>Ideas for exam day <\/b><\/p><p><b>Here are some tips to help exam day go smoothly:<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work out what you need to take with you on exam day and organise this the night before.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a good, light breakfast \u2013 this will help with energy and concentration.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go to the toilet before the exam starts.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you feel yourself getting worried before your exam &#8211; spend some time focusing on your breathing.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you sit down to do your exam, take time to slow your breathing and relax.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Read through the exam paper carefully. Underline key words and instructions.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work out how long you have for each question or section.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to have time to re-read answers through and to make any changes.<\/span><\/li><\/ul><p><b>Remember passing an exam is only part of the story. There\u2019s always a second chance or another way to reach your goals&#8221;<\/b><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1c476a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1c476a6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-0b529c4\" data-id=\"0b529c4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-902592d elementor-widget elementor-widget-text-editor\" data-id=\"902592d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><b>3. Do I have exam anxiety<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Most students experience some nervousness . Mild nervousness can motivate you to do your best. However, exam anxiety is different from typical nervousness:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is more intense.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is more potentially overwhelming.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is more disruptive and disturbing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is not helpful or motivating.<\/span><\/li>\n<\/ul>\n<h4><b>How can exam anxiety affect me?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Exam anxiety can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">disturb my studying and exam preparation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">paralyze my decision-making<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">make my mind go blank on an exam<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">undermine my academic confidence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">prevent me from showing how much I know<\/span><\/li>\n<\/ul>\n<p><b>Exam anxiety affects different students in different ways:<\/b><\/p>\n<p><strong>1 Physical symptoms include-<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tight muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">headache<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">insomnia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">upset stomach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">appetite changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unable to eat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">constant snacking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">binge eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">shortness of breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increased perspiration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sweaty palms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increased heart rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dry mouth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">diarrhea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">more frequent urination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Behavioural changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tense movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">losing focus of actions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">less coordinated movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fidgeting, nail biting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">moving or walking faster than normal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increased smoking, drinking, and\/or eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#8220;escaping&#8221; behaviours, e.g. partying the night before an exam<\/span><\/li>\n<\/ul>\n<p><strong>2. Emotionally include-<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">atypical mood swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">emotions related to the examination, presentation or paper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">worry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">frustration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fear<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">anger<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">discouragement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">panic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hopelessness<\/span><\/li>\n<\/ul>\n<p><strong>3. Thinking and Cognition-<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">scattered attention<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">irrational thoughts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">difficulty concentrating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">negative, self-defeating thoughts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">task-disruptive daydreaming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">self-abusing thoughts<\/span><\/li>\n<\/ul>\n<p><strong>4. Socially<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">social withdrawal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avoidance of friends and family<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unusual irritability with others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">procrastination through increased socializing<\/span><\/li>\n<\/ul>\n<p><b>How exam anxiety affects my studying?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exam Anxiety can cause:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">disorganized time management<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor study habits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">procrastination on papers, presentations and studying<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">obsession with fearful thoughts about the consequences of failing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unable to concentrate on reading and understanding study material<\/span><\/li>\n<\/ul>\n<p><b>4. How exam anxiety affects my exams?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you have exam anxiety you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">can&#8217;t focus or organize thoughts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor recall of important concepts, keywords, acronyms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">can&#8217;t understand exam questions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">going blank on familiar questions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor scores on known material<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">correct recall after the exam<\/span><\/li>\n<\/ul>\n<h4><b> How to reduce exam anxiety<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Steps to reducing exam anxiety include:<\/span><\/p>\n<p><b>1. Effective studying-<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&nbsp;Don&#8217;t try to study the whole syllabus the night before the exam: (too much material) + (too little time) = ANXIETY<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan your studying with regularly scheduled study sessions about 50 minutes long separated by 5-10 minute breaks.<\/span><\/li>\n<\/ul>\n<p><b>2. Healthy lifestyle-<\/b><span style=\"font-weight: 400;\"> Anxiety increases when one feels run down and overwhelmed. Overall resilience depends on one&#8217;s physical and mental health, which can be strengthened by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">enough movement and exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">balanced life between study and other activities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">positive thoughts\/beliefs (vs. self-defeating thoughts\/cynicism)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">movement and exercise&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">health focus&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">healthy nutrition (vs. junk food)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">regular sleep pattern<\/span><\/li>\n<\/ul>\n<p><b>3. Accurate information-<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&nbsp;Check the course materials.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check the course syllabus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before the exam, make sure you know- where will the exam be held, time and duration and whether extra time is allowed.<\/span><\/li>\n<\/ul>\n<p><b>4. Exam-taking preparation-&nbsp;<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice&nbsp; past and&nbsp; sample papers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ask for suggestions from yourteacher: What to expect on the exam, What topics are important and&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a&nbsp; time table for study and revision.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan to rest well the night before the exam<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan to monitor the time during the exam so wear a watch or sit where you can see the clock.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid Drinking coffee the night before the exam and other people or things that may disturb your self-confidence, focus and relaxation<\/span><\/li>\n<\/ul>\n<p><b>5. Attitude upgrading-<\/b><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;Plan to reward yourself for your hard work after all&nbsp; the exams and do something you enjoy&nbsp;<\/span><\/p>\n<p><b>6. Rational (instead of irrational) thinking-<\/b><span style=\"font-weight: 400;\"> Exam anxiety can be set off by- Thoughts that are negative, irrational, intrusive and persistent can lead to feelings that include&nbsp; Fear and worry about failure\/less marks,tension in the body&nbsp; and mind or Autonomic arousal (stress response) also occurs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can actively change your negative thoughts to positive ones and can Interrupt negative thoughts with THOUGHT REPLACEMENT. Practice THOUGHT REPLACEMENT frequently to build new thought habits and new beliefs about yourself- While studying, before, during and after the exam, anytime you notice negative, self-defeating thoughts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For Example- I can do this! I will do my best! I can pass this test! I will focus only on the question in front of me.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Irrational thoughts arise from linking one&#8217;s self-worth to the test outcome and expecting terrible consequences of anticipated failure<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some Irrational themes can include:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rigid insistence- &#8220;I must pass this exam or my life won&#8217;t be worth living.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Faulty logic -&#8220;If I fail this exam then I am a failure as a person.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perfectionism- &#8220;If I make a mistake on this exam then I am a worthless person.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Acceptance by others- &#8220;My parents will approve of me only if I pass this exam.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Self-judgement- &#8220;I can&#8217;t think of this answer immediately and that just shows how worthless a student I am.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Comparisons- &#8220;Others are probably finding this exam easy. Everyone is better than I am and that is awful.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anticipation- &#8220;If I get nervous at all I just know I will go blank and totally fail this exam.&#8221;<\/span><\/p>\n<p><b>Interrupt irrational thinking by actively challenging your irrational thoughts.<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">Life will always be worth living regardless of this exam.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">The test score is about this exam, not about me as a person.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">I would like to pass this exam but life will go on either way.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">How others do on this exam is irrelevant to me as a student and as a person.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">As long as I give my best effort it doesn&#8217;t matter if my exam score is less than perfect.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Even if I am nervous I will do my very best.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">What others think of me is none of my business.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Whatever my test score, I intend to learn from my mistakes and do better next time.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">I respect myself for taking this course, regardless of the outcome.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">I would like a perfect score but I&#8217;ll be OK with a pass.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">I would prefer a pass to a fail but I will continue on regardless of my score.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">It would be nice to have no anxiety, but I will put forth my best effort even if I am nervous.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>7. Interrupt intrusive thoughts with these six techniques:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Re-focus your attention: Deliberately and strongly re-focus your attention away from the inner thought back to the external exam task in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reassuring the thought: Affirm strongly that you will be fine or assert that you will take care of things.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attending to the thought: Focus your attention on the thought as though listening to a person speaking but allow no response and notice how the thought fades away in the light of your conscious focus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing &#8220;Thought-Stopping&#8221;: Before the exam (if you are alone), say or shout &#8220;STOP!&#8221; at the thought and intend for it to go away. Otherwise, shout &#8220;STOP!&#8221; internally to yourself.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visualization: Visualize a bubble around the thought and then shrink the bubble as small as you can. With your breath, imagine blowing the bubble into the furthest end of the universe. See and feel it disappearing and then re-focus externally on the exam task in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deliberate distraction: Distract your attention from the thought by practicing relaxation and breathing techniques.&nbsp;<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 1.3em;\">8. Exam-taking strategies include:<\/span><\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Survey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Read the instructions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly survey every page of the test<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">See what will be expected of you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Re-read the instructions a second time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When surveying the test, place a mark beside all questions you know you can answer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Answer the easiest questions first to guarantee marks in the least amount of time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not rush through the test<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regularly check time left for the rest of the questions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pace yourself<\/span><\/li>\n<\/ul>\n<p><b>9. Anxiety reduction techniques- <\/b><span style=\"font-weight: 400;\">You have to practice interrupting exam-anxious feelings.Reducing exam anxiety is a learned skill. Daily practice can lead to mastery andthe more often you practice, the more responsive your body-mind will become and the more likely you will remember to use them in the exam<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use your study sessions to practice the techniques. Use the techniques just prior to the exam. Deliberately take short time-out breaks during the exam and use the techniques to reduce your stress. Apply the techniques just after the exam is over. Use the techniques before you go to sleep, especially the night before the exam<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24e0b9e elementor-widget elementor-widget-text-editor\" data-id=\"24e0b9e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><strong>WHO IS LIKELY TO HAVE TEST ANXIETY?<\/strong><\/h4>\n<p><span style=\"font-weight: 400;\">There are typically two types of students who are likely to have trouble with test anxiety:&nbsp;<\/span><\/p>\n<p><b>Th<\/b><b>e High Achieving Student<\/b><span style=\"font-weight: 400;\">&#8211; <\/span><span style=\"font-weight: 400;\">Students who have high expectations of themselves or who are perfectionists are likely to struggle with test anxiety. These students tend to put a lot of pressure on themselves and have a hard time dealing with mistakes. This can easily lead to these students becoming overwhelmed during the test, resulting in their mind freezing or going blank.<\/span><\/p>\n<p><b>Th<\/b><b>e Underprepared Student<\/b>&#8211; &#8211; Students who haven\u2019t properly prepared for a test are also likely to deal with test anxiety. This usually happens because the student put off studying too long or simply does not understand the material. This can lead to low confidence when it\u2019s time to take the test. And when students go into a test thinking they\u2019re going to fail, it can lead to it actually happening.<\/p>\n<p><br><\/p>\n<h5>COPING WITH EXAM ANXIETY ON THE DAY OF EXAM:<\/h5><p><ul><li><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">Close your eyes and take a few deep breaths. Repeat this whenever you begin to feel anxious.<\/span><br><\/li><li><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">Read through the instructions and questions slowly and carefully, highlighting key points.<\/span><br><\/li><li><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">Plan your answers. This is important as it helps your writing flow and means you don\u2019t end up panicking and going off on tangents.<\/span><br><\/li><\/ul><\/p><h5>Answer the easiest question first if you feel like this will relax you.<\/h5><p><ul><li><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">If you start to feel unwell, have a drink and close your eyes for a few seconds. Shake your arms and move your head from side to side to release the tension.<\/span><br><\/li><li><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">If you need to, let an invigilator know how you\u2019re feeling and ask to step outside for a minute. Fresh air may be just what you need to calm down.<\/span><br><\/li><\/ul><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>",
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        "rendered": "<p>An upcoming test or exam can be a stressful time for any student.\u00a0 Many students experience some amount of stress and anxiety before and during exams. However, test anxiety is more severe, and can actually get in the way oflearning and affect test performance Exam anxiety includes excessive worry about upcoming exams, fear of being [&hellip;]<\/p>",
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