With GCSE’S looming I thought now would be an ideal time to write a blog on exam nerves.
Feeling nervous prior to an exam is quite normal for most people , and can even help to keep you alert and focused. However, when these exam nerves become overwhelming , it can affect your performance to such a degree that you can end up failing an exam that you have spent months preparing for. No matter how well you know your material, if you are in a high state of anxiety and as a result unable to remember anything, all those months of hard work can end up being thrown away needlessly. For some people the psychological pressure that they put themselves under can be overwhelming, and indeed , there is also sometimes pressure or expectations from others (such as parents) that can cause enormous anxiety.
The key to being successful when writing an exam is not just about how much you know , but more about how much you can remember on the day you write the exam. And the key to how much you remember of your material, is YOUR STATE OF MIND. It is very important when you are writing an exam to be feeling calm, confident and focused. Easier said than done I hear you say!
How am I supposed to do that when I am having anxiety attacks just at the thought of the exam ?
or ….
I am having sleepless nights in the run up to the exam and on the day I feel exhausted…my memory just goes blank and I don’t know why?
What I can tell you is , it takes a bit of effort to get into the correct state of mind,especially if you are prone to panic attacks etc. But this state of mind can be achieved if you work at it and practice it .
Exam nerves prior to the exam
It is important to take regular breaks from your studying. At least every 45 minutes you should be taking a break. Take a look at this link which cites research on the benefits of taking a break when you are studying.
http://www.onlineschools.org/science-of-study-breaks/
This article also talks about the importance of exercising, sleeping properly and meditation to calm your mind.
Here are a few simple measures that can help reduce exam nerves on the actual day of the exam:
BREATHE …The fundamentals when dealing with any kind of anxiety is to breathe. Any kind of anxiety means that you breathe too fast and this aggravates panic attacks. Breathe in for four , hold your breath for four, breathe out for four.
or
take a deep breath in , imagine the word C A L M in front of your forehead, and breath out. Do this as many times as is needed to calm your nerves.
By concentrating on the word C A L M you are taking the focus to your breathing and away from your exam nerves.
To help you remember material think back to what room you were studying that particular piece of material in. Try to remember the sensory aspects of that day. Were you wearing a certain perfume when you studied that particular piece of material? Can you smell that perfume now? Think of what you were wearing , what the weather was like the day that you studied that material. Remembering these sensory cues can help you recall the material you are trying to access.
But I have so much to do already I hear you say, now you want me to start learning how to change my state of mind and control my own anxiety… I just don’t have the time !
If all this is too much and you need extra help, this is where hypnotherapy can help you. Hypnotherapy has been proven to be a very effective therapy to reduce anxiety and fears.*
When you come to me for exam stress I will conduct an initial consultation with you to establish your particular fears and triggers concerning your exams . I will then tailor calming suggestions specifically for your situation .*
For example if you struggle to sleep the night before, I will deliver direct suggestion to calm you and help you sleep.* If you suffer panic attacks as you walk into the exam room, I will tailor direct suggestion to calm you at this point. *If your mind goes blank I will deliver suggestions that you are in control and you can remember everything you learnt .* I will work on your confidence and self esteem so that you have greater belief in your own abilities. I will teach you self hypnosis so that you are able to calm yourself even when you are not with me .*
How many sessions you need is dependent on you, but generally a minimum of two will always be needed , as there is always an initial information gathering consultation required . You may need only one further session to help give you the tools you need to cope with your exams, but if more sessions are needed this is usually established in the initial consultation.
That extra bit of help may be all you need to pass that exam . This could be as little as two sessions of hypnotherapy . Do you want to throw away that great result for what it may cost for two hypnosis sessions ?
Call me now on 01634307030 or email me on enquiries@dohypnosiskent.co.uk for help with exam nerves in Kent.
Please note results may vary from person to person. There are never guarantees when undergoing any form of therapy and for this reason we do not offer any guarantees for any of our hypnotherapy services. *
