Exam anxiety and nervousness: What really helps

In short: Nervousness before exams is normal; good preparation, breathing and thinking techniques and a fixed routine on exam day reduce tension considerably.

In more detail: A little tension makes you alert and capable. Too much leads to blackouts, palpitations and brooding. Exam anxiety is widespread, also for final and journeyman exams. It can be reduced well with practice.

In Depth

Beforehand

• Plan realistically: study plan with buffer, start early.
• Practise the exam situation: mock exams under time pressure, speak oral answers aloud.
• Sleep and food: do not cram through the night before, sleep enough, light breakfast.
• Prepare everything: ID, admission, pens, permitted aids, plan the route, arrive early.

During the exam

• Breathe: inhale for 4 seconds, exhale for 6 to 8 seconds, repeat a few times.
• Skim the tasks, start with the sure ones, allocate time per task.
• Blackout: pause, drink, jump to the next task; knowledge often returns.
• Redirect thoughts: instead of “I can’t do this” rather “I’m now answering task 1”.
• Oral: repeat questions calmly, asking back is allowed, honestly say where you are unsure and explain your line of thought.

If the anxiety is too strong

If anxiety lasts long, causes physical complaints or prevents studying and sleep, help is sensible: a talk with trainer, teacher or school psychologist, advice centres of the chamber, family doctor or psychotherapy. For exam conditions (for example dyslexia, disability) there are accommodations that must be requested in time.

Afterwards

Even failing is not the end of the world: the exam can be repeated, and analysis leads to a better plan. Celebrate passed parts and plan recovery.

See also: Learning how to learn, Exam preparation, Repeating and failing