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How to Beat Exam Anxiety
Feb 20, 2019
Did you know that you can beat test anxiety which is considered a psychological condition? That’s right—test anxiety can cause stress related to preparing for an exam; it’s also a type of performance anxiety because you’re under pressure to do well on the exam in order to pass.
Different people may experience tension and stress before, during, and maybe even after a test, with symptoms such as butterflies in the stomach, stomachaches, nausea, vomiting, diarrhea, headaches, excessive sweating, rapid heart rate, and rapid breathing. But it’s important to know that feeling anxious before taking your exam is totally normal! A little anxiety helps us become alert and vigilant, but too much anxiety can wear you down both emotionally and physically.
If you feel you’re having overwhelming test anxiety, you should talk to a faculty member or health professional. However, there are calming methods you can practice yourself in an effort to control your anxiety. Take a look at our best tips for keeping cool before the exam!
General Tactics to Beat Exam Anxiety
Study to Stay Stress-Free
As the Exam Approaches
During the Exam
Resources to Beat Exam Anxiety
King, C. R., Gerard, S. O. (2016). Clinical Nurse Leader Certification Review, Second Edition. New York: Springer Publishing.
Wittmann-Price, R. A. Certified Nurse Educator (CNE) Review Manual, Third Edition. New York: Springer Publishing.
Leik, M. C. (2018). Family Nurse Practitioner Certification Intensive Review: Fast Facts and Practice Questions, Third Edition. New York: Springer Publishing.
Different people may experience tension and stress before, during, and maybe even after a test, with symptoms such as butterflies in the stomach, stomachaches, nausea, vomiting, diarrhea, headaches, excessive sweating, rapid heart rate, and rapid breathing. But it’s important to know that feeling anxious before taking your exam is totally normal! A little anxiety helps us become alert and vigilant, but too much anxiety can wear you down both emotionally and physically.
If you feel you’re having overwhelming test anxiety, you should talk to a faculty member or health professional. However, there are calming methods you can practice yourself in an effort to control your anxiety. Take a look at our best tips for keeping cool before the exam!
General Tactics to Beat Exam Anxiety
- Avoid negative “self-talk.” When you catch yourself doing it, silently tell yourself to “Stop it! Right now!”
- “Tapping” is another method used to counteract test anxiety (or increase self-confidence). The technique is demonstrated in videos posted to YouTube.
- Schedule the examination when you have a semester that is less stressful.
Study to Stay Stress-Free
- Prior to the exam, ask family and friends for help so that you can focus on managing your time, study plan, and anxiety.
- Devote plenty of time to studying. If you feel in your gut that you have not studied “enough” or that you are not ready, it will worsen anxiety.
- Start a study group with other educators and plan to meet once a week for 2 hours.
- After reviewing the content for the examination, complete as many test questions as possible.
- Self-evaluation will assist you in refocusing on specific content.
- Practice will increase your confidence.
As the Exam Approaches
- Hypnotherapy audio files are sold online for use in portable-player devices. For maximum effectiveness to beat exam anxiety, it is best to listen to them daily for 2 to 4 weeks.
- Improve the nutritional content of your diet, especially about 2 weeks before the exam. Vitamins and supplements that may be helpful to the brain are omega-3 capsules (fish oil); B-complex vitamins; vitamins C, D, and E; choline; and others.
- Engage in positive pampering—take care of yourself the day before with exercise, fun, relaxation, good nutrition, and massage.
- Engage in activities that you find relaxing on the evening prior to the examination, such as watching a movie or going to dinner with friends.
- Don’t cram the night before the exam—rest your body and mind instead if you want to beat exam anxiety.
- Get up 15 to 30 minutes early to be relaxed for the test.
During the Exam
- If you find yourself feeling panicky during the exam, try the following calming technique. Practice this exercise at home until you feel comfortable doing it:
- Close your eyes. During inhalation, tell yourself gently, “I am breathing in calmness and self-control.” Then hold your breath and count from 1 to 3.
- During exhalation, tell yourself gently, “I am breathing out fear” and then hold your breath while counting from 1 to 5 and exhale slowly.
- Exhale slowly and deeply through your mouth (count slowly from 1 to 5).
- Complete one cycle of three inhalations and three exhalations. Repeat as needed.
Resources to Beat Exam Anxiety
King, C. R., Gerard, S. O. (2016). Clinical Nurse Leader Certification Review, Second Edition. New York: Springer Publishing. Wittmann-Price, R. A. Certified Nurse Educator (CNE) Review Manual, Third Edition. New York: Springer Publishing.
Leik, M. C. (2018). Family Nurse Practitioner Certification Intensive Review: Fast Facts and Practice Questions, Third Edition. New York: Springer Publishing.