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It’s Exam Time – Why is My Teen So Anxious and What Can I Do About It?

Anxiety before exams, often referred to as test anxiety, is a common experience for many students. Anxiety is a normal response to the unknown. It signals that the student cares about the result and serves as a reminder to prepare as best as possible. It also stems from various factors, including fear of failure, pressure to perform well, and uncertainty about the exam content. Here are some key reasons behind pre-exam anxiety:

1. Fear of Failure:
   Many students worry they won’t perform well, which can lead to feelings of inadequacy or fear of disappointing others, such as parents or teachers.
2. High Expectations:
   Pressure to meet academic standards or achieve certain grades can create significant stress. This pressure can come from parents, teachers, or the internal expectations that the student sets for themselves.
3. Uncertainty and Lack of Preparation:
   Not knowing what to expect on the exam or feeling underprepared can trigger anxiety. Students often worry about unexpected questions or whether they studied the correct material.
4. Perfectionism:
   Students who set excessively high standards for themselves may feel overwhelmed by the desire to achieve perfection, leading to stress about making mistakes or not performing as well as they hoped.
5. Past Experiences:
   Negative past experiences, such as failing an exam or underperforming, can lead to a cycle of anxiety. Fear of repeating those outcomes contributes to increased nervousness before tests.
6. Physical Reactions:
   Anxiety can cause physical symptoms, such as headaches, stomach aches, a racing heart, or difficulty sleeping, which exacerbate the stress before an exam.
7. Peer Pressure:
   Comparing themselves to classmates or feeling judged by peers can increase anxiety, especially when students are surrounded by high achievers or in competitive environments.
8. Future Implications:
   Many students link exam results to important future outcomes, such as university admissions, scholarships, or job prospects. This raises the stakes, and caring about their future amplifies the stress.

Managing Test Anxiety

There are many ways to manage test anxiety. Here are four practical strategies to help:

1. Mindfulness and Relaxation Techniques:
   Teaching students mindfulness, meditation, and breathing exercises can help reduce stress. Deep, diaphragmatic breathing calms the nerves, which is helpful both during study sessions and in the exam room.
2. Taking Breaks and Staying Active:
   Encourage regular, short breaks during study sessions to refresh the brain and body. Physical activity, such as going for a walk, jumping on the trampoline, or having a quick dance session, increases oxygen flow to the brain and improves concentration.
3. Practice Old Exam Papers:
   Practising old exam papers helps students familiarise themselves with the format and structure of the exam, reducing anxiety. It also reveals common question patterns, allowing students to prepare more effectively.
4. Prioritise Sleep and Nutrition:
   Proper rest is critical for memory and focus. Encourage students to aim for 8-10 hours of sleep and to eat brain-boosting foods, such as fruits, nuts, vegetables, and whole grains, to fuel their concentration and stamina during exam time.

Study Tips

Another challenge for students is not knowing how to study effectively. Many students tend to review what they already know rather than focusing on areas they struggle with. Here are some strategies to improve study sessions:

1. Use a Variety of Learning Techniques:
   Techniques like mnemonics, chunking information, and active recall using flashcards can boost retention. Watching videos and reading from different sources, such as textbooks or websites, provides multiple perspectives and reinforces key concepts.
2. Spacing and Repetition:
   Rather than cramming, space out study sessions. This “spaced repetition” approach helps with long-term retention. Flashcards are highly effective for this, and focusing on challenging material first maximises learning.
3. Teaching Others:
   One of the best ways to solidify knowledge is by teaching it to someone else. Encourage students to explain concepts aloud or take turns teaching in study groups. This helps deepen understanding.
4. Plan and Manage Time:
   Help students plan their study time effectively by breaking large tasks into smaller, manageable chunks. A clear study schedule leading up to the exam can make preparation feel less overwhelming.
5. Active Recall:
   Practising past exam questions or quizzes without looking at notes is a proven method to prepare. Students should also simulate exam conditions to build familiarity and confidence.

In the Exam

Anxiety triggers the body’s fight-or-flight response, which can divert blood flow from areas of the brain responsible for reasoning and problem-solving to survival functions. This hampers memory retrieval and concentration during exams. Here’s what to do in the exam:

1. If You Experience a Mind Blank:
   Anxiety can cause students to “blank out” during the exam, even if they’ve studied well. If this happens, it’s important for students to take a deep breath and relax. Here’s what to do:
   a. Move On: If the information isn’t coming to mind after a short pause, move on to the next question. This prevents wasting too much time on one question and allows the brain a chance to reset.
   b. Return Later: Often, after tackling other questions, the mind will naturally recall the information when the student returns to the tricky one.
2. Dealing with Negative Thoughts:
   Self-doubt (e.g., “I’m going to fail” or “I didn’t study enough”) can disrupt focus and performance. Before the exam, students should practice positive affirmations to stay calm and maintain a more optimistic outlook.

Exams are a stressful time for many students, and with the right strategies, students, parents and teachers can help manage anxiety and improve performance. Encourage your child to stay positive, take breaks, and use proven study techniques like active recall and spaced repetition. Remember, exams are just one part of their learning journey. With proper preparation and support, students can approach exams with greater confidence and resilience.

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Tags: Anxiety, Exam tips, Karen Tui Boyes, study tips, Test anxiety

Published on Friday, October 25th, 2024, under Parenting, Study Skills