How to deal with exam anxiety and panic
We live in a world where academic success is measured by the results of formal testing. So, it's normal for students to feel some anxiety and panic before an exam. However, if your child's panic gets out of control, it can negatively affect their performance, no matter how hard they have revised. With that in mind, here's how to help them deal with exam fears.
Numerous studies show that high exam anxiety interferes with the skills required to perform well in exams, such as memory recall, concentration, and the ability to problem-solve effectively.
The anxiety experienced in response to exams, if repeatedly triggered, can gradually develop into more severe forms of anxiety, which is why it's essential to tackle your child's test fears as soon as possible.
One solution, says Ofqual is to ensure students have the right psychological support for exam stress and anxiety.There are three main areas in which schools and parents can support students to manage exam anxiety. These are:
1. Teaching students specific examination and revision techniques to increase their sense of competence.
2. Helping students identify, share and challenge negative thoughts about their exams, which may otherwise become overwhelming.
3. Providing support for managing the physical symptoms of exam stress before, during and after exams.
Teaching specific examination techniques
This tactic is about familiarising students with what to expect. Past papers can help in various ways, from assisting students to understand how exam questions are phrased to making the most of the marking system to gain optimum marks to specific techniques that help anxious students to work on questions they know the answer to first.
Use past papers to show your child how to pace themselves, suggesting if they find themselves rushing through the questions, slowing down, and purposefully avoiding skim-reading or scrolling too quickly can help their anxiety.
Working with past exam papers is also key to conquering exam time management issues. The more papers students undertake in a timed environment, the more they understand how to manage their time in a real exam.
Share and challenge negative thoughts
The starting point here is to figure out whether a student's negative thoughts about exams are just habitual things they say or if some actual problems there need to be dealt with. Are their fears related to fear of failing or fear of exams in general, or is there a problem that needs addressing, such as lack of understanding or revision?
If it's the latter, tutors and teachers can help. If negative thoughts revolve around a fear of failure and a fear of what to expect, ask how you can help. Do they want to be reassured, or do they need tactics to cope?
You can suggest they start using positive self-statements rather than being overly self-critical to change their perspective of themselves. For example:
"I know I can do this."
"I can handle this."
"It's only an exam. I can cope."
Manage physical symptoms
Research suggests that teaching students relaxation techniques can also help alleviate test anxiety, especially physical ones such as feelings of nausea, cold sweats, headaches, breathing problems and feeling emotional.
Diaphragmatic breathing (also called "abdominal breathing" or "belly breathing") is deep breathing that engages the diaphragm. During times of stress, we often breathe from our upper chests, which can create feelings of anxiety. By engaging the diaphragm, we can reduce these feelings.
To check, have students place a hand on the abdomen just below the ribcage and a hand on their upper chest. During diaphragmatic breathing, the hand on the abdomen should move out as they breathe in and move in as they breathe out.
Mindfulness is about paying attention to the present moment to avoid spiralling into what-ifs. By simply focusing on nothing but breathing in and out for one minute, anyone can slow down their heart rate, calming their nerves and overworked mind.
Students can practice this sitting or standing, eyes open or closed or even as you're walking into the exam hall.
1. Inhale through your nose gently for two seconds.
2. Hold your breath for one second.
3. Breathe out through your mouth slowly for four seconds.
4. Repeat for one minute (or longer if you like), and you should feel a difference in your mood!
Finally, whether revising in class or sitting an exam, get your child to get used to checking in with how their body is feeling. Are you breathing - it's normal to hold your breath when stressed? Are you tense? If so, adjust your posture, relax your shoulder and jaw and stretch if possible. If not, at least roll your shoulders back and loosen your neck.
Further reading