Exams mean more than just a tool for evaluating our knowledge and skills for most of us, they are also an important process that shapes our career goals and contributes to determining our direction in life; however, this process often brings with it anxiety. Is this anxiety always a bad thing? Or can there be a force that leads us to success when managed correctly?

What is Exam Anxiety?

Exam anxiety is a state of intense fear and anxiety that an individual feels before or during an exam. It can manifest itself by physical symptoms such as an acceleration of the heartbeat, stomach cramps, tremors or a “feeling of emptiness”. But the real face of anxiety is hidden in our minds: thoughts of inadequacy, fear of failure, and even a feeling of worthlessness towards one's self from time to time…

When Does Anxiety Become Harmful?

Anxiety can make an individual more attentive and motivated when it is at a normal level. But when anxiety is too intense, it prevents focusing and working efficiently. For example, not being able to focus while studying for an exam, forgetting what you know during the exam despite knowing the subject well, is a signal that excessive anxiety gives to your brain.

Ways to Cope with Exam Anxiety

1. Realistic Expectations

Be kind and realistic with yourself when setting your goals. The exam is only a part of your life; it is not the only criterion of your success. Instead of putting too much pressure on yourself, strive to do your best, achieving success is a process, and every step you can take moves you forward.

2. Planned and Regular Work Habits

Starting studying earlier and working regularly within a daily plan ensures that you do not experience last-minute stress. Our mind likes order, and the persistence of learning increases with regular repetitions.

3. Focusing on the Motivation to Learn

Studying for an exam is not only about aiming for a result, it is also a learning process. Seeing studying as a way to learn can reduce your exam anxiety. Instead of just aiming for a high grade, focus on the pleasure of Junking new knowledge. Learning is a skill that you will need for a lifetime, not just for exams. Such an approach helps you study more efficiently and focused while relieving the pressure on you while studying for the exam.

4. Giving Importance to Your Physical Health

A healthy body supports mental endurance. Taking care of your sleep patterns, eating a balanced diet and exercising regularly can alleviate the physical symptoms of anxiety.

5. Moving Away from Negative Thought Patterns

Try to notice the thoughts passing through your mind. From time to time, the possibility of failure may create exaggerated or unrealistic scenarios in your mind. when you notice a thought that increases your anxiety, such as ‘if I fail, everything will be over’, instead remind yourself that ‘although this exam is important, my life is not just about this exam'. A more positive and balanced perspective helps you to pass the exam process in a more calm and controlled way.

6. Relaxation Techniques

Breathing exercises and relaxation exercises are very effective for controlling anxiety. You can use these techniques before and during the exam.

7. Getting Professional Help

If your anxiety is seriously affecting your daily life or performance, do not hesitate to get professional support.

Managing Anxiety Is a Learning Process

It may not be possible to completely eliminate anxiety; however, it is possible to manage it with the right approaches. Remember that anxiety is part of the learning process. Exams are not only a measure of success, but also a part of the learning process, an opportunity for self-improvement. When you focus on learning and value this process, you can manage exam anxiety more easily.