The Student Room Group

Exam anxiety

Hi,

I struggle quite badly with panic attacks, and my anxiety has been a lot worse lately as I am sitting A-levels this month.
I was wondering whether anyone had any tips for staying calm in the exam room?

Thanks

Reply 1

Teach yourself some quiet breathing/grounding techniques (blowing on your thumb, counting to 10 slowly and breathing, 54321 sensory grounding etc)
Hello there!

This is a common challenge for so many students. It is okay to feel the pressure. There are effective strategies to help you stay calm and focused in the exam room.

First of all, practice deep breathing techniques. - One effective method is the 4-7-8 technique:
1.Inhale slowly through your nose for 4 seconds.
2.Hold your breath for 7 seconds.
3.Exhale slowly through your mouth for 8 seconds.
Repeat this cycle a few times before and during the exam to help reduce anxiety.

Utilise Grounding Exercises
Grounding techniques can help divert your focus from anxious thoughts. Use the 5-4-3-2-1 method that involves:
-Naming 5 things you can see.
-Identifying 4 things you can touch.
-Acknowledging 3 things you can hear.
-Recognising 2 things you can smell.
-Noting 1 thing you can taste

Maintain a Healthy Routine. Prioritise adequate sleep, balanced nutrition, and regular physical activity. These factors significantly influence your ability to manage stress and perform well academically.

Challenge your Negative Thoughts. Monitor your internal dialogue and replace self-defeating thoughts with positive affirmations.
For example, remind yourself, "I have prepared to the best of my ability, and I can handle this."ű

Seek Support. - Don't hesitate to talk to someone you trust about your feelings. Sharing your concerns can provide relief and perspective.

Remember, experiencing anxiety during exams is common, and with these strategies, you can manage your symptoms effectively. If your anxiety persists or worsens, consider reaching out to a mental health professional for additional support.

I hope this helps!

Kind regards,
Reka - Coventry University Student Ambassador

Reply 3

Hi there, We can hear how impacting your anxiety is right now and how concerned you are that this will impact your A'Levels. The advice that has already been offered is really useful and can be implemented in an exam setting. without disturbing anyone else in the room. We also know that this service- https://nopanic.org.uk/ can be really useful for tips on how to manage anxiety too. Please reach out to their service if you need further support.

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