Nervous before exams? Simple ways to overcome anxiety

NAIROBI, KENYA: Form Four candidates began their exams last week, while Standard Eights begin theirs next week. All these candidates have participated in class throughout their learning years, studied hard and most have faithfully done their homework, believing they have a grip on the entire syllabus.

Despite this thorough preparation, some students find themselves suddenly getting nervous, and becoming unable to answer questions.

This is exam anxiety; a nervous feeling that some people get when they are about to sit an exam.

Feeling a little nervous before a test is normal. Some people however, become so nervous that it can interfere with their concentration, leading to poor performance. Exam anxiety gives people 'butterflies' in the stomach, headaches, cramps, makes them shake, sweat and sometimes, lose their breath.

There have been cases of students who passed out due to exam anxiety. This anxiety is a reaction to one anticipating a stressful situation and a fear of impending academic doom. The people most affected by exam anxiety are perfectionists, who hate failing, or those who feel they are not ready for the exams.

How then do you deal with it?

Get help from your teacher or guidance counsellor; share your concern with them.

Study well in advance. Be organised and prepared; no amount of cramming the night before an exam will kill the anxiety; a student ought to have stuck to good study habits throughout. This means studying better and regularly, because the more you know the material, the more confident you will feel.

Think positively; have the mind that you will do well and this will help you relax. Replace every negative thought with a positive one.

If you are a perfectionist, try and accept your mistakes.

Take good care of yourself. Calm yourself down by practicing some breathing exercises. Ensure you also get enough sleep and eat light and healthy to keep your mind working at its best.

On the exam day, keep yourself comfortable and stress-free by showing up for the exam on time, and ensuring you have all items you need like a calculator, math set and pencils. The person sitting next to you in the exam room may go for their forth foolscap while you are still on your first one; don't let this distract you; he is probably the one doing the wrong thing. Concentrate on your exam.

If you feel too stressed and can't think anymore, take a short break to reduce the tension. Close your eyes; breathe deeply, and do some head rolling exercises for a minute or so.