Exam Anxiety
What are the symptoms of test anxiety?
The main symptom is ‘anxiety’, which is experienced so intensely that it affects success. To be successful in exams, a certain level of anxiety is required. This necessary level of anxiety pushes the person to work, to make plans, and is beneficial. However, when this level of anxiety gets too high and starts to ‘suffocate’ the young, so to speak, the anxiety experienced begins to decrease the exam scores and written grades, and the study process begins to be negatively affected.
The main factor triggering the anxiety process is negative and unrealistic thoughts. Thoughts such as ‘I will fail, I will be disgraced, I will not be able to do’ may cause the young person to experience forgetfulness and not be able to remember what they have studied, not be able to focus on the exam, and not be able to understand what they have read. Physiological symptoms such as heart palpitations, sweating, trembling, rapid breathing, flushing of the face, muscle tension, headache, dizziness and nausea can be seen. Emotional symptoms such as nervousness, crying, irritability are often accompanied. However, it should not be forgotten that the number and severity of these symptoms vary from child to child.
So what are the causes of test anxiety?
As with all psychiatric diseases, exam stress can be caused by one or more different reasons. The personality structure and way of thinking of the young person, the attitude of the family, the exam system of our country, the preparation process for the exam, school and classroom life and friendships are the main factors.
People with test anxiety often generalize the ‘academic’ failure they fear to experience in the exam and perceive it as their ‘personality failure’. These people are focused on ‘FAILURE’ during the working process. After this process, which starts with unrealistic thoughts and beliefs, it reflects on emotions and behaviors and gradually worsens. For this reason, especially negative thoughts about the exam are at the root of the problem.
Families who try to motivate their children properly, unfortunately, often unknowingly make mistakes that will worsen this process. Talks such as “We spent so much for you, if you don’t win, the money will go to waste”, comparisons with friends, and approaches such as “You study less, everyone will win, you will not win” are often experienced regarding the deficiencies in the study program. Rigid attitudes such as excessive control and expecting their children to follow the rules they set unconditionally are also quite common. In this way, the family reflects its anxiety to the child.
Ways to reduce test anxiety
What can young people do to cope with test anxiety?
First of all, the point that most of us will accept is that we have an education system where the exam marathon is very intense and tiring. Until the examination system or the education conditions of the country change, the duty of the youth and their families is to do the ‘necessary’ even if they do not like this examination process. In the conditions of our country, if an examination system were not implemented, the picture that would emerge would have been much more complex and unfair than the current picture. “Do I have to study on your best days?” Thoughts like this can alienate the person from the working process. For this reason, we must start with ‘accepting’ a happier, freer and more dignified future examination process. Unfortunately, the rules of life sometimes make it necessary for both young people and adults to postpone some delays.
Another important step is to plan the work process. Unfortunately, most students do not know the correct study methods and the importance of planned study. A correct and flexible work schedule is the key to ‘productive’ work in a short time. Social activities must be included in this program. Young people and families should definitely receive the right support in guidance services in this regard.
Replacing the negative thoughts we mentioned before with positive ones will work. Instead of ‘I will fail’, positive thoughts such as ‘I will do my best’, ‘I believe I will get what I deserve’ instead of ‘Everyone will get worse than me’ can prevent the process from getting worse.
What can be offered to families?
It is often necessary to change families’ perspectives and reduce expectations for their children to ‘realistic’ limits. Families should be aware of their limits. They should give confidence and responsibility, give importance, and emphasize the positive aspects of the child when criticizing. It is very important to try to understand the situation they are in and how they feel, that is, to empathize.
They should not make the exam a matter of life and death, make them feel ‘unique and valuable’ regardless of the exam result, and give them love regardless of the result. While giving this support, it is important to have a sincere message that is supported by appropriate behaviors such as ‘even if you can’t win, good health’. They should keep in mind that our children feel what we really expect and mean. They should also never make comparisons. In this way, they can slightly reduce the burden on their children’s shoulders.
Best regards
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