How can I deal with test anxiety?

Anxiety is one of the basic human emotions. Every person experiences some anxiety and it is quite natural to experience it. Being anxious and stressed on the night of the exam or 10 minutes before the start of the exam is something everyone experiences.

Anxiety is one of the basic human emotions. Every person experiences some anxiety and it is quite natural to experience it. Being anxious and stressed on the night of the exam or 10 minutes before the start of the exam is something everyone experiences.

Fear and anxiety are two emotions that are confused with each other. Fear,It is the emotional reaction we show in the face of a situation that poses a physical threat, the cause and source of which are known. AnxietyOn the other hand, it is the type of emotion we experience in situations whose cause and source are unknown.

exam anxiety It is an intense feeling that prevents the effective use of the learned information during the exam and leads to a decrease in success. Intense anxiety can strain us cognitively and physiologically.

Another reason for test anxiety can be what others think of you, not being prepared enough for the exam, and giving too much meaning to the exam.

Research shows that a certain level of anxiety is motivating and healthy. This certain level of anxiety forces us to study, so this level of anxiety does not bother us, on the contrary, it benefits us. Low anxiety is also a problem. A person who has no anxiety does not prepare for the exam, does not develop a sense of responsibility, and as a result, cannot achieve success.

In short, anxiety is beneficial. The situation that makes anxiety a problem is the intensity and level of anxiety.

Symptoms of Anxiety

Physiological symptoms

Sweating

acceleration in heartbeat

Nausea

excessive sleep or insomnia

Anorexia

Bowel movements (diarrhea, constipation)

Shortness of breath

concentration disorder

psychological symptoms

Feeling of losing control

Anxiety

Unrest

introversion

Anger

Fear

Hopelessness

Disappointment

Guilt

Unhappiness

Behavioral symptoms

Excessive activity or slowness of movement

Avoidance (not taking the exam, failing to hand over the optic even if it has been taken)

Withdrawal from daily activities

inability to use time

It can be defined as an increase in risky behaviors.

What can be done during the exam?

Remember that you are in control. Start with questions that you can answer, and remind yourself that the negative words that appear in your mind when you encounter a question that you cannot answer are not true. Just remind yourself that you can’t do that question NOW, there are many questions you can do. Get help with techniques to reduce anxiety (rapid relaxation, mindfulness techniques, controlled breathing practice).

MANAGING EXAM ANXIETY AND WHAT FAMILY CAN DO

children;

  • Do not forget to meet your physiological needs (nutrition, sleep, etc.),
  • Accept your feelings and share your feelings with people you think understand,
  • Don’t compare yourself to others,
  • Set aside time for rest and other activities (cinema, sports, theatre, etc.),
  • Do not attach too much meaning to practice exams. Making mistakes in these exams is not the end of the world, on the contrary, it allows you to make fewer mistakes in the real exam.
  • Issues that the family should pay attention to;
  • Make sure that Exam is not the only agenda spoken at home,
  • You can get support by noticing your own concerns (don’t live your own concerns over your child)
  • Show your children love not only when they achieve success, but always, your words and actions should be consistent.
  • Do not talk negatively about their future,
  • Do not try to force your child to live the dreams that you cannot realize,
  • Do not resort to intimidation, threats and punishments if their wishes are not fulfilled,
  • Recognize and appreciate your child’s effort.

REMEMBER, THE EXAM IS NOT THE END OF THE WORLD. IT DOES NOT MEASURE YOUR VALUE AND INTELLIGENCE.