Test anxiety affects most of us, and can be a pretty uncomfortable feeling. But, did you know that anxiety can also be a good thing? It keeps our focus sharpened and on task if it is at a manageable level. However, it can also become too high and cloud our thinking. Anxiety is a natural human response. Remember this when studying for this exam. It's okay and even a good thing to be anxious. It means it's important to you!
If a client with anxiety came to you as their therapist with help to manage anxiety, what would you tell them? I’m guessing that you would give them some strategies to practice in times to help them cope. Do you practice that same advice? I admit that I sometimes don’t. I can feel helpless when it comes time to work on myself with similar issues that I feel confident with in helping others. Sometimes, we as therapists can be the worst clients! Not taking care of ourselves, or listening to our own advice, but we are human too! Try these strategies below to see what works for you. Try them as you take your next practice exam. Don’t wait until exam day but start practicing now to where it feels like part of your routine.
What are you telling yourself? Are you saying “I can do this!” “I’m going to pass my exam!” “I am studying hard and I know this!” or are you saying “I’m going to fail.” “I’m not smart enough for this.” “I don’t know any of this!” or “I have failed before and I’m never going to pass.”
How we talk to ourselves is so important. It can be encouraging and uplifting or it can be hindering and harmful depending on what we are saying. Our self talk can go up and down like a roller coaster at times depending on when we get questions correct or incorrect. It is important to recognize this because we all will inevitably get questions wrong. We might not know how to answer the very first question when we are taking our exams. Our thinking can go to “Oh no! I didn’t know the first question! I’m going to fail this exam.” or “I am not going to know everything but I studied hard and I do know a lot.” Pay attention to this and see what messages you are saying to yourself. Then ask yourself, “What are my goals?” Write them down! Talk to yourself in the same way that aligns with what you want. Check your thoughts and feelings each and every day! You can do this!!
So what are common symptoms that you have when you are anxious? Heart beating faster? Breathing feels difficult? Chest feels heavy or tight? These are your warning signs that let you know that your anxiety is reaching a level for intervention. Deep breathing can help! I always recommend starting deep breathing before you even have these symptoms. That way, you feel in control and stay in charge of how you feel, rather than working hard to get back to feeling calm or comfortable. When you sit down at your computer to start your practice exams, take a deep breath. Inhale through your nose for five seconds, then exhale through your mouth for five seconds. Continue this between questions. As an added benefit, deep breathing and positive self talk between questions can help you let go of the previous question, allowing you to focus on one question at a time.
There are times when our anxiety becomes out of control and these strategies won’t help. Sometimes we need extra support for when our symptoms are severe. Therapy can help identify the root causes of our anxiety, our thoughts and feelings, and help us to manage our emotions. Many people go to therapy for help while studying for an exam, and that is okay! Now is the time to play around with different strategies to see what works for you so that you know how to take charge of your anxiety and pass this exam!