Learn how to control anxiety before exams

Kim Younger By Kim Younger, 11th Jun 2018 | Follow this author | RSS Feed
Posted in Wikinut>Writing>Tips

When you study to take an exam you need to prepare not only in relation to the content that will be charged in it, but also as to your emotional. After all, pre-test anxiety can become a major deterrent to getting a good result by undermining your performance, increasing your stress level and provoking the famous "whites."

Tips on how to control anxiety before exams

1. Build a study plan
To begin with, you need to put together a study plan that will help you take discipline and avoid procrastination. The reason for this is that one of the main reasons that incites anxiety before exam is related to the habit that many people have to leave to study just on the eve of the assessments.

With this, there is not enough time to absorb all the necessary contents, to practice exercises or even to doubt. Therefore, the concern with a short-term result becomes constant and affects his studies even more.

However, it is possible to avoid this. To do so, you must establish a schedule in which you will indicate the days and times you have to study. Having done this, he will plan the cycles in which he will study each subject, answer questions to fix the most important issues, and finally heal his main questions with teachers regarding each one.

2. Adopt an exercise resolution strategy
We have just quoted that one of your cycles of study should involve solving exercises and this is no coincidence. After all, even professional writers from Samedaypapers.com are convinced that being properly prepared for the exams will bring you more confidence and self-confidence - two key aspects to controlling anxiety and lessening its effects on your logical thinking and your learning ability.

Therefore, during this time in your studies, it will be very useful to outline a strategy that maximizes knowledge gain and understanding of key points in the test. You can, for example, run simulations or make previous evaluations to test your performance and monitor the time taken to solve each question.

So, in addition to identifying which subjects are going to need more attention from you - especially in the later phase - the one of doubts - you prepare to deal with the time limit pressure set for the exam day.

3. Learn to control your breathing
When you are anxious, there are a number of organic reactions in your body that promote the sudden rise in adrenaline. Because of this, you have, in parallel, other physical and psychological manifestations, such as nervousness, muscle tension, generalized irritation, and a decrease in reasoning ability and concentration.

However, it is possible to reverse this picture through breathing. To do so, you must learn to control it by using simple techniques of inspiration and expiration that will increase oxygenation in your organs, especially the lung and brain, and make your body function normally again.

An example is the rule of inhaling for 10 seconds and exhaling for another 10 seconds, repeating this cycle for 3 times - what is needed to allow you to calm down and get the most out of your brain functions.

4. Practice physical exercises
Another tip that will help you to control anxiety before testing is to practice physical exercises. But make no mistake: it's not about going to the gym every day religiously - especially if your routine does not allow you or the idea of ​​bodybuilding does not please you very much.

You can have other alternatives to exercise according to your free time and preferences, such as running, walking, pedaling, swimming or practicing some sport.

Regardless of your choice, what matters, in fact, is that you create the habit of practicing this activity regularly. That is, from 30 to 60 minutes, two or three times a week, for example.

That way, you bring a lot of benefits to your body and especially to your mind. One is that exercising stimulates the release of serotonin and endorphin, hormones that are responsible for reducing anxiety and stress, and inhibit insomnia.

But it does not stop there: these activities also increase the oxygen level in the blood circulation, being responsible for the strengthening of the respiratory, cardiovascular and immune systems. With this, you feel more willing and have more courage to devote to studying.

5. Have a proper sleep routine
In addition to practicing physical exercises, it is very important that you adopt an adequate sleep routine. This is necessary because it is becoming more and more common, especially on account of housework, work and children, that time becomes more and more scarce and a constant problem for many people.

That is, you feel that 24 hours is no longer enough to account for all the activities you do throughout the day. Soon, in order to be able to fulfill everything that is proposed, ends up sacrificing its hours of sleep.

With this, you are often fatigued, feel less disposed and more conducive to developing diseases, as your immune system is compromised by the absence of rest and recovery.


Education, Educational Tips, Exam, Exam Fear, Examination Tips, Student Life, Student Tips, Students

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