Exam anxiety
Exam anxiety is a form of performance anxiety. It involves a strong fear of failing, being judged negatively, or in other ways not living up to your own or others’ expectations. The anxiety can affect you before, during, and after an exam. It can be intense and interfere with your studies. But there are strategies that can help.
Depending on what you have studied before and what types of exams and assignments you are used to, it can be difficult to adapt to the type of examination that is common at Swedish institutions of higher education.
Exam anxiety can affect you in several ways
- Physical symptoms: heart palpitations, a knot in the stomach, tense shoulders or back.
- Emotional reactions: worry, fear, shame, or low mood.
- Thoughts: self‑criticism, catastrophic thinking, or difficulty feeling satisfied.
- Behavior: trouble concentrating, difficulty sleeping, or spending an unreasonable amount of time studying without feeling it’s enough.
During the exam itself, some people experience a blackout. Memory locks up and it becomes hard to access what you’ve learned. The anxiety does not need to be connected to your actual performance. It often has more to do with undervaluing your work and struggling to feel satisfied with what you do.
Try this to ease exam anxiety
The more you learn and understand about anxiety in general and how you function, the easier it becomes to manage your thoughts, feelings and reactions.
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Clarify what is importantWork out what you want to get out of your education and what truly matters to you. Failing one or more exams may feel like a disaster but is completely normal. Talk to a student counselor for help planning resits and developing sustainable study strategies.
- Focus on what you can control
Such as preparing yourself as best you can and getting study help when needed. Try to steer your thoughts away from things you cannot influence, such as worrying thoughts like “What if I fail the exam?”. They are outside your control and tend to increase stress. Try to redirect your attention back to what you can actually influence. Let the thoughts be, as best you can. - Schedule recovery time
Anxiety can give you tunnel vision and lead you to opting out of important things like social interaction, physical activity and having fun and instead spending all your awake time on your studies. It can lead to you missing out on things that can make you feel better. Plan for breaks and fun activities even when you feel like you don’t have time. - Try guided exercises in mindfulness
Guided meditation or mindfulness exercises can help you gather yourself, reduce rumination, and focus on what is happening in the present moment. It can counteract spiraling thoughts about future catastrophes and help you choose wise actions. - Stick to your routines
Think of it like preparing for an athletic event the week before the exam. Stick to your basic routines for food, sleep, and physical activity to give yourself the best conditions for concentration and resilience to stress. Minimize alcohol consumption - it can worsen both sleep and anxiety.
When to seek help
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