The day has finally arrived. The last semester, no, the whole enterprise was leading to this moment; this sweaty, palpating, nauseating moment. Name some of those constant worries. You were always more of an essay writer; you missed two lectures and wondered if you ever got the full picture without them.
All these thoughts simmer themselves down to the succinct idea that life is over if you fail this exam. Feeling nervous before an exam is something that’ll happen to everyone at one point or another. Crucially these nerves are not a bad thing. The endorphins and hormones which cause this feeling are prepping you to work harder and faster in that two-hour test than ever before.
In reality, asking how to stop feeling nervous before an exam is a fool’s errand. Embrace those nerves and spine tingles. Another way to phrase this internal concern is to ask yourself how to relax before exam or assessment periods. Extend the timeframe back a few weeks. The exam season is a length of time. To answer the question of ‘how to overcome exam anxiety,’ the work is best started in the months before the door opens and you enter the hall.
Good sleep hygiene, a regular meditation practice, sticking to your revision timetable, and not blaming yourself too much if you don’t keep your revision structure the whole time. These are slow-burning ways in which we prepare ourselves for an arduous set of trials like exams.
Waiting in the hallway
Ok, so it may be a little too late for you to practice sleep hygiene, and the revision may be non-existent. For those in this situation, acknowledging this fact means your mind has become aware. You’re mindful of the fact that now is the present and the time, simply, to try your best.
Practically speaking, if you are experiencing symptoms of a panic attack, anxiety attack, or another form of extreme stress, do talk to a member of staff or a trusted friend. Lots may ride on your exam, though remind yourself that in the long run, things will change, and we are powerless to stop many of these changes from happening.
Breathing exercises are a fantastic thing to learn. They get better and better with repeated use. Emergency triage breath control still affects our calmness. If you want to understand how to perform them, read on.
Cardiac Coherence
Search your favourite streaming site or app these words, cardiac coherence. They’re part of a breathing practice that seeks to align your body’s autonomic functions – breathing, heart rate, and brainwaves. These sessions take five minutes and can have an immediate impact.
Other useful breathing methods include Wim Hof, although this requires a little privacy and space, whereas cardiac coherence can work very discreetly. It’ll only look like you’re taking five minutes to meditate, which is precisely what you are doing.
Utilize your revision and past experience
Those last hours or minutes before an exam really should not be spent cramming in new information. They are the perfect time for your mind to take a relaxed stroll around the knowledge you’ve accumulated that you’re about to use.
If you’re overly nervous, try and frame the fears – that you don’t know anything – in a new light. Frame them on your own or with a close friend. Replay the narrative of your academic year, recall the successes you’ve had in previous exams, or positive feedback from essays.
Be realistic
In a few hours, all of the stress will be over. Think positively about what will happen after the exam; it could be a drink with fellow students, a session in the gym, or a phone call to your family. Regardless of what happens in the exam hall, remember things will keep going. In no time at all, you’ll be doing your ablutions and heading to bed.
The daunting nature of exams is no match for the ever-recurring cycles of the day. Be aware of these patterns, be realistic about the fears you are facing, and all will go well.
