Ways to Cope with Exam Anxiety
Exam anxiety, stands out as a significant problem in the lives of many students. During critical periods such as the Higher Education Institutions Exam (YKS), the level of anxiety experienced by students increases and this can negatively affect their academic success. In this article, we will focus on the causes, effects and coping methods of exam anxiety.
Reasons of Examination Anxiety
There are many sources of test anxiety. These include: social pressures, family attitudes ve personal expectations Students may experience anxiety due to their families' expectations of success and their focus on exam results. This causes students to feel inadequate and increases their stress levels.
- Family Pressure: Excessive expectations from families can increase the pressure on students.
- Competition Environment: Comparing yourself with other students in order to do well on an exam can trigger anxiety.
- Diffidence: The weakening of the student's belief in his own competence increases anxiety.
Effects of Test Anxiety
Test anxiety can have an impact not only on mental health but also on physical health. Students who experience extreme anxiety, forgetfulness, distractibility They may experience problems such as. In addition, this level of anxiety can seriously reduce exam performance. Here are some of the effects of exam anxiety:
- Mental Effects: Negative thoughts, forgetfulness and distraction.
- Emotional Effects: Restlessness, pessimism and outbursts of anger.
- Physical Effects: Symptoms such as heart palpitations, nausea and sweating.
Methods for Dealing with Exam Anxiety
There are various strategies and techniques to deal with test anxiety. These methods help the student maintain both mental and physical health. Below, we will discuss these methods in detail:
Breathing Exercises
Breathing exercises are an effective way to reduce anxiety and provide mental relaxation. Especially 4-7-8 breathing technique Methods such as these help the individual feel better in times of anxiety by regulating the nervous system.
Positive Self-Talk
Replacing negative thoughts with positive statements can increase student motivation. For example, using statements like “I am doing my best” instead of “I will fail” will increase the individual’s self-confidence.
Physical Awareness
Students' sense of the physical environment they are in during the exam can reduce anxiety. For example, feeling your pen or pencil holding you or sitting in a chair can help you concentrate.
Rehearsing for an Exam
Practicing before an exam can reduce anxiety by removing uncertainty. This gives students an idea of what the exam will be like and reduces anxiety levels.
The Role of Parents
Parents play a critical role in helping students cope with test anxiety. Being supportive and understanding can help students feel more confident. For example:
- Unconditional Support: It is important to recognize the student's effort and offer unconditional support.
- Realistic Expectations: Parents need to help the student set realistic goals.
- Showing Empathy: Understanding the student's feelings and supporting him in this regard reduces anxiety.
Preparations for Exam Day
Exam day is the most critical moment in the student's entire process. Therefore, there are some preparations that need to be made on the morning of the exam:
- A Comfortable Breakfast: Eating a light breakfast provides mental relaxation.
- Staying Away From Social Media: It is important to stay away from distractions like social media.
- Arriving on Time: Being on time at the exam venue reduces stress levels.
Test anxiety is a process that has both individual and relational dimensions. Standing by the student, appreciating their efforts, and providing emotional security will build both their current success and their future resilience.
