We all know that feeling. You’re tense and anxious all day long, and it only worsens as the night wears on and you realize just how much is at stake tomorrow. You have a big exam to take, and you’re terrified that you’re going to blank out when it comes time to answer the questions.
If this sounds familiar, don’t worry – you’re not alone. A lot of people experience extreme anxiety during exams. But there are ways to beat panic attacks during exams, and psychologists have some great advice for how to do it!
Read this blog post and find out how to beat your panic attack during exams!
Why Do You Panic During Exams?
There are a few reasons why you might feel panicked during exams. Dave Putwain, Senior Lecturer in Psychology at Edge Hill, writes that exams are usually high-stakes situations. It means that there is a lot riding on your performance, and if you don’t do well, you could face some serious consequences.
Psychologists from the Brown University argue that it can be especially true if you’re taking an exam that will determine your future, like a college entrance exam or a professional licensing exam. The pressure to do well can be enormous, and it’s only natural to feel some anxiety in such a situation.
In addition, exams often involve time pressure. You’re usually given a limited amount of time to complete the exam, which can add to your sense of anxiety.
And finally, Kendra Cherry, educational consultant focused on helping students learn about psychology, thinks that exams can be unpredictable. You never know exactly what will be on the exam, so you have to be prepared for anything. It can make it difficult to relax and feel confident about your chances of doing well.
All of these factors can contribute to feeling panicked during exams.
How to Cope with Panic Attack the Night Before Exam?
1. Understand What’s Going On
First, it’s important to understand what’s happening when you’re experiencing a panic attack. Scientists argue, when you’re under stress, your body releases a hormone called cortisol. This hormone is designed to help you deal with stressful situations by making you more alert and focused.
However, in some people, cortisol can have the opposite effect. It can make you feel more anxious and stressed, leading to a panic attack.
2. Identify Your Triggers
Once you understand what’s going on, it’s time to start identifying your triggers. What are the things that make you feel more anxious and stressed? Is it studying for long periods? Is it being in a room full of people?
Fritz and colleagues in their article argue that identifying your triggers is the first step to avoiding them.
3. Take Breaks
If you find that studying for long periods is one of your triggers, take breaks more frequently. Get up and walk around every 20 minutes or so. Take a few deep breaths and stretch your body.
4. Avoid Caffeine
One study shows that caffeine is a stimulant, and it can make you feel more anxious and stressed. If you’re trying to avoid panic attacks during exams, it’s best to avoid caffeine altogether.
5. Get Some Exercise
Exercise is a great way to relieve stress and anxiety. It can also help you sleep better, which is important because getting enough sleep is crucial for reducing exam anxiety.
6. Talk to Someone
If you’re feeling anxious and stressed, psychologists advise you to talk to someone about it. Sometimes, just talking about what’s going on can help you feel better.
7. Seek Professional Help
If you’re finding that you can’t manage your anxiety alone, seek professional help. A therapist can teach you coping mechanisms and give you tools to deal with your anxiety.
How to Cope with Panic Attack During Exam?
Here are some important tips that you should take into account if you want to cope with panic attack during your exam:
1. Take Some Deep Breaths
If you start to feel panicked during the exam, take some deep breaths. Inhale slowly and deeply through your nose, and exhale slowly through your mouth.
Psychologists argue, once you start taking deep breaths, focus on your breathing. Pay attention to how your chest and stomach rise and fall with each breath.
2. Repeat a Mantra
Another way to focus on your breathing is to repeat a mantra with each inhale and exhale. For example, you could say “I am calm” on the inhale and “I am relaxed” on the exhale.
3. Visualize Yourself Doing Well
Close your eyes and visualize yourself doing well on the exam. Then, see yourself finishing the exam feeling confident and proud of your performance.
4. Take Breaks
If you start to feel overwhelmed, take a break from the exam. Get up and walk around for a few minutes. Experts at the Young Minds advice to take some deep breaths and stretch your body.
If you feel unwell, ask the professor if you can step out for a few minutes and drink some water!
5. Focus On the Present Moment
One of the most important things to do during a panic attack is to focus on the present moment. Don’t think about what will happen in the future, and don’t dwell on what’s happened in the past. Just focus on the here and now.
6. Avoid Perfectionism
Experts believe that one of the biggest causes of exam anxiety is perfectionism. If you’re trying to be perfect, then you’re setting yourself up for failure. So accept that you’re not going to be perfect, and do your best.
7. Manage Your Time
If you find that you’re running out of time, don’t freak out. Instead, take a few deep breaths and focus on finishing the exam.
8. Look After Yourself
You are the one who knows your body and minds the best, so listen to what they are telling you. If you need to take a break, then do so. And make sure to get enough sleep and exercise in the lead-up to the exam.
Bottom Line
Although it may not be possible to eliminate the fear of exams completely, there are ways to manage and cope with panic attacks. Following the advice of psychologists can help you feel more in control during this time of stress.
Remember that you are not alone in your struggle, and plenty of support is available to help you get through this difficult period. How have you coped with panic attacks in the past? What techniques worked best for you? Share your tips and advice in the comments below!
