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