With final preparations for the HSC exams underway, students could be experiencing heightened stress or anxiety. We all know that this has been a particularly tough year for Year 12 students (and their parents!) with navigating lockdown and its challenges, so as exam time approaches, it’s important that students have strategies in place to overcome exam anxiety.

What is exam anxiety?

Although most people are likely to feel nervous before an exam, some students experience a debilitating amount of anxiety that involves feelings of dread, racing thoughts and an inability to concentrate. This is commonly referred to as exam anxiety. The symptoms of exam anxiety vary from person to person but can generally be divided into four categories: physical, emotional,  behavioural and cognitive.

PHYSICAL SYMPTOMS have to do with anxiety triggering the body’s fight or flight response and can include:

• Rapid heartbeat

• Stomach aches

• Nausea or even diarrhoea

• Excessive sweating

• Shortness of breath

• Lightheadedness, feeling dizzy or fainting

• Difficulty swallowing or dry mouth

EMOTIONAL SYMPTOMS are the feelings you can experience in relation to exam anxiety and can include:

• Excessive worrying and fear

• Feelings of helplessness

• Panic

• Uncontrollable crying or laughing

• Anger

• Depression

• Disappointment

COGNITIVE SYMPTOMS can include:

• Racing thoughts

• ‘Going blank’

• Difficulty concentrating

• Negative self-talk

• Comparing one’s self to peers

• Disorganised thinking

BEHAVIOURAL SYMPTOMS - all of these feelings, thoughts and sensations often manifest themselves as behaviours such as:

• Fidgeting

• Pacing

• Avoidance

The stressful experience of exam anxiety can make the days, weeks or even months of studying, feel pointless but fortunately, there are ways to manage this…here are our Nine Strategies to Overcome HSC Exam Anxiety.

1. Preparation is Key

You’re less likely to experience exam anxiety if you feel prepared. Create a study schedule to prevent any last-minute panic and cramming that can get in the way of getting enough rest leading up to your exams.

2. Sleep Well

Pulling an all-nighter can make anxiety much worse so getting enough rest prior to an exam is likely to be more beneficial than staying up late cramming.

3. Eat Well and Hydrate

Having a nutritious breakfast, lunch or snack prior to an exam ensures that you have the energy you need to concentrate and not become distracted by your own hunger. Choosing healthy foods and drinks that are not too high in sugar can minimise anxiety and prevent a sugar crash. 

4. Arrive Early

Leaving early for school ensures that you don’t have to worry about being late on top of worrying about the exam itself. It also allows you more time to prepare for the exam and collect your thoughts before entering the exam room. 

5. Set the Pace

Assess the scope of the exam before getting started so you can prioritise your time and focus on your strengths. Rushing through an exam can lead to mistakes such as not reading instructions carefully. 

6. Breathe

Breathing exercises are especially helpful for students experiencing the physical symptoms of exam anxiety. Breathing can slow a rapid pulse and stop racing thoughts, bringing us back to the present moment. Practice breathing and mindfulness exercises as part of your exam preparation so you become comfortable with them ahead of the exam. 

7. Positive Self-Talk

We are often unaware of our thoughts, despite how much they impact how we feel. It’s important to pay attention to your thinking and any negative self-talk, such as thinking ‘I won’t do well on this exam!’ By identifying which thoughts lead to anxiety you can dismiss them and replace them with positive self-talk. 

8. Stay Self-Focused

Seeing that other students are finishing their exam early may make you more conscious of the clock ticking or you could experience feelings of inferiority. Focus on your own exam and performance rather than comparing yourself to others.

9. Relax After the Exam

Taking an exam can be intense both the time leading up to the exam and during the examination period. After the exam, do something that helps you to relax or have fun as a reward for your hard work and to release any tension that may have built up during the exam. 

With proper preparation, self-awareness, and support you can overcome exam anxiety and reach your full potential.

On behalf of all the team at The Anxiety Clinic I’d like to wish all of the Year 12 students in NSW the very best for your exams!! We are sending lots of calm vibes your way and we will be breathing with you!