EXAM ANXIETY
FORMS OF THOUGHT
WRONG THOUGHTS
“I’m not good, I’m incompetent, I’m an idiot”
“I will not be successful in this exam”
“This exam is the only way to succeed in life”
“I must succeed”
TRUE THOUGHTS
“I am not perfect, but if I have read this far and reached this point, it shows my hard work and success”.
“I will do my best to succeed in this exam”
“This exam is only one of the ways to success in life”,
“I want to start”
BEFORE THE EXAM
Adequate sleep (8 hours is sufficient, but should not go out of routine).
Write down all the negative thoughts, anxieties, and fears that come to your mind and write positive, feel-good thoughts next to them with colored pencils.
Instead of setting point targets, range targets should be set. “I aim to get a score between 85 and 95” instead of “I must get 90”
EXAM MOMENT
Read the question carefully and try to understand it. If you rush it, you’ll have to read it again because you don’t understand it.
Do not look to your left or right during the exam.
Don’t worry about how fast/slow other people are turning pages.
If you are experiencing intense stress during the exam, close your eyes and count backwards from 10 and try to focus on the exam paper again.
Don’t panic when others hand over the exam paper, try to use your remaining time.
AFTER EXAM
Don’t worry about the mistakes you made in the exam. Worrying about it won’t change anything.
Reward yourself if you are well prepared for the exam. Build a habit of doing positive things while you wait for results.
Rest after the exam, don’t get stressed about the exam result right away.
Do not talk to your friends and family about the exam.
