How to Manage Exam Anxiety

‘Tis the season! .. and no, I’m not talking about Christmas. It’s EXAM TIME!

But as exam period approaches, our anxiety is escalating. Right? We hear you and more than that, we understand you.

Over the past months, we’ve been in contact with many of you who haven’t been feeling too optimistic. That’s right, if you’re reading this, you are not alone! In fact, we’ve gathered 3 of the most common negative thought patterns experienced by students during exam period.

1. “If I don’t pass this exam, I’ll definitely feel like a failure”
In the therapy world, this is called a cognitive distortion. To put it simply, your mind is playing tricks on you and giving you an “all or nothing” perspective without leaving much room for a grey area allowing for the complexity of most people and most situations.

Our Suggestion? Take a breath, ground yourself and try to locate those shades of grey even if they seem overtaken by the black and white. Work on maintaining realistic expectations and remind yourself that there will always be room for improvement. Ask yourself if you remember that time when you failed an exam in high school. Did it suck back then? Sure. Did it keep you from being where you are today? Probably not. Think that in a few years from now, you’ll look back and this time in your life and realize that it probably wasn’t worth all the anxiety.

2. “If I get a grade lower than x%, then my GPA will be affected, which means that I may or may not graduate, which will  impact my chances to get good job, which will put me in a financial strain meaning that I won’t be able to pay my student loans, etc…”
The classic snowball effect. We’ve all been there. We imagine that our path will be drawn a certain way based on how this one event will go. Read this last sentence again. Doesn’t it sound a little irrational? To think that our whole life is defined by one outcome?

Our Suggestion? Stay specific and start small. Examine the things that you have control over at that moment and search for ways to improve them. Most of the time, the higher percentage of your anxiety is linked to irrational thoughts, aka things that you want to have control over but cannot (i.e. predicting every question in the exam or thinking that your whole life will be impacted if you don’t score a certain grade). In those situations, notice that a lot of your energy is wasted on things you can’t control- which may be why you’re left wondering why you’re feeling so exhausted at the end of the day when you haven’t really done much. Try to identity irrational thoughts so you are better equipped to handle them. Always look for the evidence and compare it to your negative thinking (i.e. what are the clear signs indicating that I will fail this exam?).

3. “School is not looking good for me anyway and my chances of graduating are low so what’s the point of studying?
This is one of the most common thought patterns experienced by all students. It’s easy to get unmotivated when there’s been a build-up of past events that have led to this moment.

Our Suggestion? Remember that it takes less effort to dwell in the negative patterns than to challenge them, so you will be tempted to just give up and you will find yourself in a negative spiral. Rather than just assume the worst, review your academic history and get a rational sense of where you stand today. You might be surprised that it’s not as bad as you had thought. If you’re still feeling pessimistic, reach out for support to get different opinions, whether that’s a therapist or an academic advisor. As hard as it can be, take that step and ask for help!

Building on that last piece of advice, no matter what you’re going through, you don’t have to go through it alone. Whether you’re having doubts about your future, or worried about your level of confidence or just concerned about your overall experience at school, there’s always someone you can reach out to. In fact, that’s what Real Campus is for. Real Campus offers you the chance to book a consult with an academic advisor or to speak to a clinical therapist for unlimited sessions, and all of that is free of cost!

Want support now or in the future? If you’re looking to gain new perspectives and improve your negative thought patterns but feel like you need support with that, we are here to help! There are different ways you can reach us: Chat with us using the chat bubble on the bottom right of this page, click on Get Support Now at the top right or simply call us at 1-877-390-REAL (7325).

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