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Tips & Measures Against Exam Anxiety

Who doesn’t know it: the fear of exams! The trembling knees on the way to the driver’s license test or the sweaty hands during the oral Abitur, almost everyone has experienced this feeling at some point. If you have very strong exam anxiety, which can manifest itself in sleep disorders or depression, for example, you should definitely seek help from a professional advisor such as a psychologist or psychotherapist. This can be done in individual talks or in a group.

Causes of test anxiety

This emotional-physical reaction can be caused, for example, by social pressure to perform, a strict upbringing by anxious or overly demanding parents, or negative experiences in previous exams. In order to properly deal with a stressful situation of this kind, the symptoms must first be interpreted and accepted as test anxiety. Only then can one begin to find out and apply the method that is most suitable for oneself against inner tension and nervousness.

1) Anchor positive feelings

With regard to the average level of nervousness before an exam, there are a number of ways to calm yourself down, such as this little trick: press the thumb and forefinger of one hand together and think for about 3 minutes about an experience that you personally found pleasant, e.g Walk on the beach with the warm sand on your feet and the smell of the sea in your nostrils. If you repeat this process frequently, after a while you will feel relaxed and positive just by pressing your thumb and forefinger together. In psychotherapy, this process is called “dropping the anchor”.

2) Attend anxiety courses at college

Courses are offered at various German universities in which you can learn to reduce or overcome your fears in relation to exams. They are led by professional advisors.
Talking to other participants in the course and the feeling that you are not alone in the face of the problem can also help. In these anti-stress and anti-anxiety seminars, oral or written exams are often re-enacted to familiarize course participants with the exam situation.

3) Use Bach flowers or relaxation exercises

For some, it is the Bach flowers, for others relaxation exercises such as autogenic training, yoga, or Thai Chi help. However, sports such as jogging and cycling or mental anticipation of the exam situation can also reduce stress. A certain fear of exams is normal. This well-known worry about the upcoming event, which manifests itself in the form of inner restlessness, tingling in the stomach, and sweaty hands, tends to have a performance-enhancing effect in the exam itself.

Professional help with severe test anxiety

On the other hand, very strong test anxiety with far more severe symptoms can also have a negative effect on concentration and memory. It is advisable to talk to a professional advisor here in order to track down the cause of test anxiety and tackle the problem personally.

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Tips to Overcome Fear and Relieve Anxiety Symptoms

Perceived fear puts the body in a state of stress. The body then reacts with increased blood pressure, accelerated breathing rate, and feelings of anxiety. Therefore, use tips to overcome anxiety disorders and fear. With targeted exercises and changes in everyday life, symptoms of anxiety can be alleviated.

Man’s Fear

Whether it’s nagging fear of exams, challenges at work, or social conflicts: there are plenty of fear triggers. The basic feeling of fear is based on the insecurity of the emotional life. Accordingly, it is always felt when situations are perceived as threatening. What happens in the body is enormous and can be traced back to evolution.

But if the man could not feel fear, he would certainly not have survived to this day. Because fear is survival or protective mechanism. As a result, it activates critical bodily functions and thus the fight-or-flight response (fight-or-flight), a term coined by the American physiologist Cannon. Among other things, muscles are tensed and the senses sharpened in order to be able to react appropriately to danger.

Tips to overcome fear

The problem is that while most stressful situations in modern life are not about survival, the physical reactions are equally intense. At least that applies to everyone who does not actively deal with anxiety symptoms and helps their organism to help itself. If you constantly suffer from anxiety and are stressed and rushed, you should first take a critical look at your personal lifestyle. Then you can possibly alleviate existing anxiety symptoms by changing your habits and diet in a positive way.

1) Sleep and relaxation

The human body is not a machine. This is clear to everyone, but many treat their organism as if it were one. In order to remain efficient, concentrated, and healthy, you need regular breaks and enough healthy sleep. When you lack rest periods, the immune and nervous systems become significantly weakened. How many hours of night rest is beneficial to health depends on several factors such as age, time of year, and gender. Bayerischer Rundfunk has compiled further information on the sleep rhythm online.

2) Exercise in the fresh air

Lack of oxygen and light has a negative effect on health. The same applies to too little exercise. Sport in everyday life and outdoors provides you with fresh air and sunlight (vitamin D). It also helps to improve stress resistance, which in turn counteracts strong anxiety triggers. Exercise also desensitizes stress receptors, improves the respiratory system, and promotes digestion. During physical activity, the stress hormone release is reduced, while the release of the anti-anxiety peptide ANP is boosted.

3) Diet and herbal remedies

A balanced diet also provides you with important nutrients. And that forms the basis in the fight against various complaints. Because a well-nourished organism is more resistant to pathogens and stress and can deal better with challenges. Consequently, he is more likely to handle frightening situations. Meanwhile, an improper diet can result in deficiencies in certain neurotransmitters. Accordingly, you can reinforce fears through a wrong diet.

4) Cannabidiol to overcome anxiety

In addition, you can use dietary supplements to relieve anxiety symptoms. It is worth taking a look at cannabidiol, CBD for short, and its effects. Because this substance from the female hemp plant has a medical anxiolytic effect and is offered in the form of various CBD products. Since the active ingredient interacts with the body’s endocannabinoid system, a part of the nervous system, it can affect bodily functions. The best-known dosage forms include oils, drops, and liquids. It is crucial when consuming that it is a high-quality product that is strictly controlled and complies with the legally prescribed THC limit.

5) Auxiliary valerian for calming

Valerian helps against restlessness, nervousness, and sleep disorders. Because essential oils from the root of the plant have a calming effect on the neurotransmitter gamma-aminobutyric acid or GABA for short. However, due to potential side effects such as headaches or dizziness, you should only take valerian preparations under medical supervision for a limited period of time. Prof. Dr. med. medical Volker Faust and the Psychosocial Health Working Group.

6) Relaxation techniques

Heart palpitations, sleep disorders, inner tension, dizziness, and many other ailments can be counteracted with relaxation techniques. Then you can specifically overcome your fear and alleviate anxiety symptoms. Whether you decide to meditate, autogenic training or simple breathing exercises is up to you.

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