Techniques to Reduce Exam Anxiety

Exam anxiety is our complex psychological and physiological reactions caused by the stress resulting from expected exams. In this process of preparing for the exam, test anxiety may prevent you from adequately preparing for the exam and being successful. That's why we shouldn't determine ways to deal with anxiety.

Psychological symptoms; extreme sensitivity, irritability, feeling of constant crying, irritability, tension, forgetfulness, etc. Physiological symptoms may manifest themselves as increased heartbeat, stomach upset, headache, and excessive sweating. In order to cope with all this, we first need to find the sources that cause anxiety and then eliminate them. One of the main reasons for exam anxiety is the feeling of not being adequately prepared for the exam. To cope with this feeling, it is necessary to get rid of negative sentences. Like, 'I won't be successful anyway.' 'No one trusts me.' It is important that we feel mentally and physically ready before the exam. Before the exam, we need to review the information and do it again without studying too intensively. In this way, we help you relax mentally. When we are and feel physically tired, our anxiety and tension increases. Relaxation techniques are an effective method to relax our body.

RELAXATION EXERCISES

• Now, settle down well and comfortably and leave aside any feelings of uneasiness. As you gain the ability to relax yourself, your anxiety will decrease and be replaced by relaxation.
• Close your eyes and turn your attention first to your arms, especially your hands. Now make fists with your hands and pay attention to the tension in your hands and arms as you do this.
• Now bend both hands at the wrists with the fingertips pointing towards the ceiling.
• Stretch thoroughly by contracting the upper muscles of your hands and upper arm.
• And now relax and return your arms to the previous position. Feel the difference between tension and relaxation.

Let's continue;

• Wrinkle your forehead.
• Close your eyes tightly.
• Open your mouth wide. Push your tongue towards your palate.
• Tighten your jaw firmly.
• Push your head back.
• Lean your head forward as if it is touching your chest.
• Turn your head towards your right shoulder.
• Turn your head towards your left shoulder.
• Pull your shoulders up as if you were going to pull them towards your head.
• Pull your right shoulder up as if it is touching your ear.
• Pull your left shoulder up as if it is touching your ear.

After these exercises, take a deep breath and relax. We can get help from our family, teachers and close friends to cope with exam anxiety. If we are unable to cope with our anxiety, we can get expert help.

Suggestions for families of students experiencing exam anxiety;

Make your child feel and express that you are with him/her under all circumstances.

• Never compare your child with others.
• Explain that your love for him/her does not depend on the exam.
• Appreciate your child's positive behavior and instill self-confidence.