Overcoming exam anxiety
Dr. Samant Darshi
It is common for most people to get confused between fear and anxiety fear. Fear is a basic human emotion and experienced in response to an immediate danger, it prepares the body for immediate escape from a threatening situation.
Anxiety on the contrary is a response to perceived threat; it is experienced in anticipation of a future danger.
So what is the difference between anxiety and anxiety disorders?
Anxiety: Anxiety is not always detrimental instead it facilitates human preparedness and adaption to stressful situations. Optimal anxiety is instrumental in enhancing motivation, learning and performance.
Anxiety disorders: Anxiety disorders on the contrary are marked by the experience of significant distress and impair the functioning of an individual.
Can exam anxiety be helpful?
A certain amount of exam anxiety keeps us energized, motivated, alert, and focused. But too much anxiety can interfere with exam performance by blocking our recall or thinking abilities, by fostering negative frames of mind, or even by promoting panic reactions.
Exam anxiety can result in? Physical Indicators:
• Perspiration, sweaty palms, feeling too hot or cold
• Headaches, upset stomach, nausea
• Rapid heartbeat, shallow/irregular breathing, dizziness
• Muscle tightness
Emotional Indicators:
• Feeling guilty, angry, depressed or unsure
• Procrastination and avoidance
Cognitive indicators:
• Negative or defeating self-talk
• Excessive worry
• Difficulty with concentration or focus
• Difficulty retrieving or selecting key terms or concepts.
5. What are some things that can reduce exam anxiety?
In weeks before the exam—Study habits:
• Studying in advance
• Organization of material
• Time management
Stress reduction:
• Practice methods of relaxation and stress reduction
• Listen to relaxing music
Healthy living:
• Balance sleeping and eating
• Create a balanced schedule that includes some breaks, exercise and social activity
• Setting realistic study goals
(Dr. Samant Darshi is a consultant – Psychiatrist, Psymate Noida)
