It is normal to be somewhat nervous and stressed before an exam, it is something that happens to almost everyone. In fact, a certain amount of anxiety can even help you perform well while taking the exam.

There are many students who experience added pressure or have a bad time, and that test anxiety manifests itself so intensely before taking the test that it interferes with their concentration and performance.

Anxiety before an exam can manifest itself in the form of worries (attention and concentration problems, negative thoughts, …), physical symptoms (nausea, difficulty sleeping, stomach discomfort, …) or avoidance behaviors (not showing up for the exam) .

HOW TO CONTROL ANXIETY BEFORE THE EXAMS?

To control and avoid anxiety before an exam :

  • One of the most important things is to prepare for the exam using effective study techniques . If you learn something correctly, it will be more difficult to forget it, and the day before the exam you will only have to review it.
  • Study early and rest the night before the exam. A study session that is too intense the day before can leave you tired and stressed so that the next day you will not perform as well.
  • You must believe in yourself and think positively . Change negative thoughts into rational thoughts, instead of “I won’t have time” think “If I take advantage of the time, I will make it.”
  • Avoid hanging out with people who make you lose study time or make you doubt your preparation .
  • The food also plays an important role in the performance and memory so you should not neglect it .

Ż C OW control anxiety during exams?

Some good tips to control and avoid anxiety during an exam  would be:

  • Before starting relax and breathe deeply , if necessary take a couple of minutes even during the exam to rest.
  • Listen carefully to the examiner’s instructions in case any are not included in the exam.
  • Read carefully each question on the exam and be clear about what is asked of you before answering, if something is not clear to you, ask.
  • Answer the easiest questions first.
  • If you have a slip or go blank, go to the next question.
  • Even if your classmates are finishing and delivering the exam, you should not rush to do the same, work at your own pace calmly .
  • At the end, review the exam , this will help you not to make a high number of spelling mistakes and you will be able to change or write down details that you forgot.
  • Once finished, do not torture yourself if you have done something wrong, congratulate yourself for what you have done well and learn from mistakes.
We recommend that even if you think that you are not prepared, you show up to take the exam, because no matter how bad it turns out, you will become familiar with it.
If after putting these tips into practice, when the exam is handed out to you, you get so nervous that your mind is blank, you forget things you knew, or if you do not feel capable of controlling your anxiety level before the exams, It is best to ask your teacher, your tutor or the Psychologist for help , as they can help you in the process of facing the exams.

At Centro Integra  our Psychologists can help you  control and overcome test anxiety   through therapy both in person and online .

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Alexa Clark specializes in Cognitive Behavioral Therapy. She has experience in listening and welcoming in Individual Therapy and Couples Therapy. It meets demands such as generalized anxiety, professional, love and family conflicts, stress, depression, sexual dysfunction, grief, and adolescents from 15 years of age. Over the years, She felt the need to conduct the psychotherapy sessions with subtlety since She understands that the psychologist acts as a facilitator of self-understanding and self-acceptance, valuing each person's respect, uniqueness, and acceptance.

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