{"id":19417,"date":"2022-11-01T19:00:41","date_gmt":"2022-11-01T18:00:41","guid":{"rendered":"https:\/\/www.sciencefocus.com\/?p=128648"},"modified":"2022-11-01T19:17:09","modified_gmt":"2022-11-01T18:17:09","slug":"how-do-i-stop-turning-into-a-bundle-of-nerves-when-im-taking-exams","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/rss_feed\/how-do-i-stop-turning-into-a-bundle-of-nerves-when-im-taking-exams\/","title":{"rendered":"How do I stop turning into a bundle of nerves when I\u2019m taking exams?"},"content":{"rendered":"

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By Christian Jarrett\n \t\t<\/p>

Published: Tuesday, 01 November 2022 at 12:00 am<\/p>

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Few people like formal tests, but for people with \u2018test anxiety\u2019 the fear and stress become especially problematic \u2013 they dread exams in advance, experience unpleasant symptoms during the test and fret intensively afterwards.<\/p>\n

Psychologists say there are two main components to test anxiety \u2013 a cognitive element that involves worrying about the consequences of poor performance (for example, \u2018I\u2019ll never get a place at a good university\u2019) and an emotional element related to the physical effects of stress during the test, such as a racing heart and sweaty palms. In worst-case scenarios, people with test anxiety will avoid evaluations and procrastinate over their studies, ultimately harming their education and career prospects.<\/p>\n

The good news is that there is a significant amount of research<\/a> on ways to deal with\u00a0test anxiety. Many of these interventions are unsurprising and involve using\u00a0cognitive behavioural therapy\u00a0techniques to deal with anxious thoughts and feelings,\u00a0combined with building test-taking and study skills.<\/p>\n

More creative approaches include colouring mandalas<\/a> (geometric shapes) or doing physical exercises<\/a> to calm your nerves. Other anxiety-busting approaches with some support include\u00a0taking\u00a0time at the start of a test to skim through the questions<\/a>, and spending\u00a010\u00a0minutes before\u00a0an exam\u00a0writing about your values<\/a> and what matters to you \u2013 a stress-busting\u00a0strategy\u00a0known as\u00a0\u2018self-affirmation\u2019.<\/p>\n

For more resources, visit this site from Ofqual:\u00a0bit.ly\/test-anxiety-1\u00a0<\/a><\/p>\n

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