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For high school students .. How to overcome the phobia of exams?


Many students face the problem of anxiety about exams, which may reach the point of phobia or phobia, and exam phobia is a psychological disorder that affects some students to varying degrees, and although anxiety is natural and has benefits, including that it pushes the student to study before the exam, but severe anxiety may become a disease Its result is counterproductive to the student, and in this report we learn about exam phobia, its symptoms and ways to overcome it, according to the “lybrate” website.


Anxiety is a normal feeling and is part of life, as it leads to an increase in the hormone adrenaline that we need in a certain percentage. However, in a small number of people, the adrenaline rush exceeds normal limits and may lead to some negative results, and in extreme cases, “exam phobia” may lead to injury Some physical and psychological symptoms such as: sweating, heart palpitations, nausea, and all these symptoms may make the student unable to perform the exam.



What is exam phobia?

Exam anxiety is:


1. Excessive worry about upcoming exams


2. Fear of evaluation


3. Fear of consequences



Exam phobia symptoms

Symptoms can range from minor nervousness to a panic attack, which can make a student unable to take the exam, but whatever your anxiety level, learning to keep calm and manage exam fear is what it takes to achieve positive results.


Physical symptoms The student may have headache, nausea, diarrhea, excessive sweating, shortness of breath, rapid heartbeat, dizziness, and feeling faint.


Exam anxiety can lead to a panic attack, which is the sudden onset of intense fear or discomfort in which individuals may feel unable to breathe or have a heart attack.


2. Psychological symptoms such as: feelings of anger, fear, helplessness and disappointment are common psychological reactions to testing anxiety.


3. Behavioral/Cognitive Symptoms Difficulty concentrating, negative thinking, and comparing yourself to others are common symptoms of test anxiety.


10 ways to beat exam phobia

There are many ways you can take to reduce exam stress, which will not only help you get higher grades but also improve your overall mental health.


1- Develop good study habits - Complete all tasks on time, take notes correctly, and allow plenty of time for revision Giving yourself enough time will help boost your confidence and reduce any stress before the exam.


2. Regular exercise helps you relax and relieve stress.


3. Pay attention to good nutrition, be careful about your diet during the tests, a diet lacking in essential nutrients can greatly affect your preparations for the test; It makes you feel nauseous, drowsy, or overly tired.


4. Sleep well, because sleeping too little or too much can also affect your ability to focus.


5. Take short breaks in the middle of studying and spend some quality time with your family.


6. Develop a schedule that helps to make the most of the study time.


7. Stay focused: Avoid talking to other students about the topic before the exam.


8. Using mind maps in studying, which is one of the techniques of memorization and study. You can make a chart or phrase to memorize your lessons.


9. Regularly practicing deep breathing for at least 10 minutes a day reduces stress and increases the power of your focus.


10. Consult a psychiatrist if your anxiety becomes out of control, as cognitive behavioral therapy (CBT) is very effective in treating anxiety disorders.

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