The sensations we call “anxiety”, such as trembling, pounding heart, dry mouth, dizziness or nausea, are due to the release of adrenalin when you are under threat. Strangely enough, it is the same adrenalin that helps you enjoy a movie, a holiday, or feel attracted to someone. So it’s not all bad!
Anxiety about exams can help boost your performance and motivate you to study. But when the day arrives, how can you avoid becoming too anxious to think clearly, or even hold a pen?
Breathing is the key!
Under pressure, your breathing may become shallow, or you may hyperventilate or “gasp”. When your adrenal glands (which sit just above each kidney) detect a change in the gases in your blood, they assume you are in trouble, and pump out extra adrenalin to help you fight or flee! So it won’t surprise you to learn that the key to controlling those anxiety symptoms, is to control your breathing!
Here’s how to do it
Lie or sit comfortably. Place your hands over your lower abdomen, and take a slow breath in, so that you see your hands rise. Help your diaphragm draw the breath down, by pushing your tummy out as you breathe in. Now, slowly breathe out in a natural, easy fashion. Try not to use your chest muscles. Practise this every day while you feel calm and relaxed. Start practising today!
You can use breathing skills to settle those anxiety symptoms and improve sleep. With daily practice, it can become automatic!
Be prepared!
Feeling well-prepared and confident in your exam and study preparation will lead to positive thoughts such as “I know the material and I know how to answer exam questions.”
Maintain a healthy lifestyle, and try to balance study with exercise, rest, and relaxation. On the day of the exam, get to the venue early. Set the alarm if you need to.
Make sure you read the exam paper carefully! You would be surprised how often students don't read instructions, or forget to read the back page of the paper!
Good luck with your exams!
Helen Reeves
Counsellor
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