Few people go into exams calmly because exam situations can involve a risk of failure. Therefore, stage fright and nervousness before exams are normal. However, when those affected flee from this situation because of it, we are talking about serious exam anxiety.
What is test anxiety?
Test anxiety is a special type of fear that is linked to situations in which people have to prove their performance and professional knowledge. In this context, the more that depends on passing the exam, the higher the anxiety. Fear of possible failure can paralyze examinees in an examination situation to such an extent that the knowledge they have learned can no longer be recalled. This can lead to a blackout, in which tasks can no longer be mastered and mistakes are made out of sheer excitement, even though the test material has actually been mastered. It can be the exam itself that causes anxiety, the preparation for the exam, the exam situation itself, fear of failure, of the examiners or of being overwhelmed.
Causes
Exam anxiety is common and can have different causes. In most cases, it is an acquired fear due to previous bad experiences with exams or the examinee himself or his environment set higher expectations. Those who in the course of their lives have had the experience of not being able to please others and have been punished when the desired performance was not achieved may therefore, on the basis of these experiences, regard situations in which performance is required as threatening. Similarly, people whose parents worried about what neighbors and relatives might think of them may be affected. In this way, they learn to conform to the expectations of others and not to develop their own standards. Previous negative experiences weaken self-confidence, and test situations trigger anxiety from then on. A general negative expectation can also play a role (self-fulfilling prophecy).
Symptoms, complaints, and signs
Test anxiety is a mixture of physical and psychological complaints. Some people already react to the announcement of an exam with inner restlessness and feelings of anxiety, sometimes several weeks before the exam up to the day of the exam. A distinction must be made here between ordinary test anxiety and test anxiety that may require therapy. A normal test anxiety leads to prepare adequately for the exam. If the test anxiety is very strong, it can lead to a depressive mood and a strong feeling of insecurity. Concentration problems, a blocked memory and negative thinking loops can lead to an inability to recall what has been learned. In addition, there are often physical symptoms such as heavy sweating, shivering or trembling, headaches, increased blood pressure and sleep disturbances. Some even have to take sedative medications.
Diagnosis and course of the disease
Careful diagnosis is required to distinguish normal nervousness from severe test anxiety. Affected individuals usually suffer for a long time before seeking professional help. The symptoms of sleep disturbances, concentration problems and physical problems such as heavy sweating, trembling are not yet a sufficient indication of test anxiety, because these symptoms also occur in other anxiety disorders such as social phobia. Since test anxiety is usually caused by a combination of different factors, it is not easy to diagnose and requires detailed discussions and a narrowing down of what exactly triggers the anxiety during the test. The most important diagnostic tools are therefore questions to the affected person, and possibly also special diagnostic questionnaires. Only if the actual anxiety trigger can be narrowed down can the anxiety be treated sensibly.
Complications
While mild test anxiety usually does not necessarily have a negative effect, but can even help candidates prepare sufficiently thoroughly for an exam, severe test anxiety has exactly the opposite effect. In severe cases, those affected suffer from symptoms such as general malaise, loss of appetite, diffuse anxiety and insomnia months before the exam date. Those affected feel despondent and are convinced that they will not be able to cope with the exam material.In extreme cases, physical symptoms such as increased blood pressure, hot flashes and chronic headaches also occur. Concentration problems in conjunction with a blocked memory and negative thinking loops then ensure that what has been learned cannot be recalled and the negative expectations are fulfilled. Those affected are then no longer able to free themselves from this negative cycle and absolutely need professional help. Preferably from a psychotherapist who specializes in the disorder. A typical complication of test anxiety is depression, which usually requires both medication and therapy. Some sufferers develop burn-out syndrome, which is accompanied by complete physical and mental exhaustion. In these cases, the recovery process usually takes several months. Patients are almost always forced to interrupt their education.
When should you go to the doctor?
When symptoms such as rapid heartbeat, dry mouth, nausea, dizziness or tightness in the throat occur before an exam or public appearance, it is often test anxiety. A visit to the doctor is indicated if the symptoms repeatedly appear in similar situations. If the test anxiety has a negative effect on performance, medical advice is also required. People who suffer from an anxiety disorder or have physical illnesses that exacerbate the condition should talk to a professional about the symptoms. The right place to start is a psychologist or psychotherapist. A yoga course or physiotherapy can help to reduce the inner pressure. In the case of chronic test anxiety, there may be an underlying mental illness that needs to be treated. If a circulatory collapse occurs as a result of the test anxiety, the emergency doctor must be called in. The person affected should receive comprehensive medical treatment and be examined to rule out physical causes. A panic attack also requires therapeutic processing together with a psychologist or another trusted person.
Treatment and therapy
People with severe test anxiety can do a lot to relieve themselves of the greatest pressure. An important basic requirement for reducing anxiety is intensive study and practice before the exam. This gives inner security. Instead of permanently thinking about a possible failure and maneuvering themselves into hopelessness, they could encourage themselves that they can pass the exam. Since it is well known that a healthy mind resides in a healthy body, it is important to also take care of the body, eat well, and practice relaxation techniques for a longer period of time if needed. Last-minute studying is counterproductive and increases anxiety; it is more helpful to take it easy on exam day. In the exam itself, it helps to tackle the easier tasks first and solve the harder ones at the end. Very nervous people should be aware that an exam is not a matter of life and death, but at worst a bad grade or a repeat of the exam. Those with extreme distress can be prescribed herbal tranquilizers or seek therapeutic help. A certain amount of nervousness is part of the equation, however, or no one would probably take on studying.
Prevention
The most important prevention is sufficient preparation for the exam. Those who master the subject matter gain inner confidence and trust themselves to take the exam more easily. Another way to reduce anxiety is to learn relaxation techniques. If practiced regularly, they can effectively reduce anxiety. It is also helpful to let other people quiz you. In this way, it becomes clear what is already mastered and what still needs to be learned.
Aftercare
Even if test anxiety has been successfully treated, it may relapse at a later time. Therefore, after therapy has been completed, it makes sense to keep practicing the strategies learned. In therapy, the patient has usually also learned to recognize what reinforces his or her anxiety. These unfavorable anxiety amplifiers can often be specifically avoided. If avoidance is not possible or does not seem to make sense, the patient can confront the fear in a targeted manner. The exercises and ways of thinking learned during therapy help with this. If the anxiety worsens again over time, further therapy may be useful.Especially when exam situations arise again after a longer period without exams, a refresher course on the therapy content may be necessary. Even after successful therapy, some patients tend to avoid exams, for example by not advancing as far professionally as they actually could. The fact that this is an avoidance tactic is often denied. Here it is important that those affected are honest with themselves and always actively question whether test anxiety really no longer has a decisive influence on their lives.
This is what you can do yourself
Mild test anxiety can often be managed well through self-help. In doing so, it is important not to avoid the anxiety-causing situations, as avoidance reinforces the anxiety disorder. The first thing sufferers can do is analyze their anxiety hierarchy. This involves the question: which situations trigger the anxiety? Typical points are:
- Waiting just before the exam
- The evening or morning before the exam
- The exam itself
- The learning before the exam
- The registration for the exam
- Thinking about the exam
Other situations around the exam can be added. In the personal anxiety hierarchy, the anxiety triggers are sorted according to how strongly they cause anxiety. This order does not have to follow any logical criteria. There are two basic approaches to self-help for test anxiety. One is based on enduring the anxiety without tools. The other approach resorts to techniques that can reduce anxiety. Here, for example, a kneading ball or smelling oil can be useful. If possible, sufferers first expose themselves to the situation that causes the least anxiety. They can also just imagine the situation at first. The confrontation is not over until the fear has completely receded. This exercise should not be stopped prematurely, as stopping can worsen the anxiety disorder. In cases of severe test anxiety, it is therefore advisable not to carry out this confrontation yourself, but to seek therapeutic help. Behavioral therapists often work with the method described here, but can specifically support the patient and prepare him or her for the confrontation. Regular relaxation exercises can also reduce anxiety.
