Exam Anxiety and Studying
Many people feel naturally nervous before an exam or a job interview. The hormones adrenaline and cortisol are released in greater amounts causing us to experience stress. Nevertheless, most people can still accomplish the required task. In many cases, a mild to moderate amount of stress helps people to concentrate and can result in improved performance: they can recall exactly what they have learned.
For some people, however, such situations are not positive challenges, but very stressful. They suffer from performance or exam anxiety.
What is exam anxiety?
Exam anxiety is a type of anxiety that affects not only school and university students but also professionals. Before and during an exam, those who suffer from it often feel excessively worried and nervous—typically because their performance is being evaluated by others. Despite usually preparing thoroughly, they remain deeply concerned about failing. In the worst-case scenario, their anxiety can become so overwhelming that it leads to a mental blackout.
Studies assume that around 15 to 30 percent of students in school and university are affected by exam anxiety.
How does exam anxiety manifest itself?
In the acute phase, people experiencing exam anxiety often develop symptoms such as
- increased heart rate, elevated pulse,
- trembling, circulatory problems
- sweating, sudden outbreaks of sweat,
- difficulty concentrating, memory problems,
- inner restlessness,
- racing mind,
- gastrointestinal complaints.
The body of a person experiencing exam anxiety responds to an upcoming written exam, oral assessment, or presentation as if faced with a real threat or danger. It shifts into fight-or-flight mode.
Individuals with performance anxiety often feel emotionally overwhelmed—largely due to the intense physical symptoms they experience. At times, they may even react with aggression or sink into depression. In some cases, the pressure becomes so intense that it triggers panic attacks.
Physicians refer to it as clinical exam anxiety when the fear is clearly pronounced and has a lasting impact on daily life, such as hindering academic progress at school or university.
In the case of severe exam anxiety, it is recommended to seek medical advice or support in the form of group training or psychotherapy. A common approach to treating exam anxiety is cognitive behavioral therapy. Other forms of therapy include depth psychology or dynamic psychotherapy.
Overview of forms of psychotherapeutic therapy (recognized by statutory health insurance providers)
Causes of exam anxiety
Causes for exam anxiety vary from person to person. However, individuals experiencing exam anxiety often face extremely high expectations of success—either self-imposed or stemming from their environment. Many affected feel overwhelmed and insecure in light of the demands placed upon them. They tend to judge both the exam situation and their own abilities far more negatively than others would. In some cases, a single negative exam experience can trigger long-lasting exam anxiety.
Tips for successful exam preparation
Like any other anxiety disorder, exam anxiety does not disappear from one day to another, even if we deal with our own feelings and possible coping strategies. If the anxiety persists over a longer period of time, it is advisable to seek medical and/
Nevertheless, there are a few recommendations and tips that can help you reduce exam anxiety and better regulate your own nervousness.
- Start preparing early on
If you know what is required for the exam early on, you know what and how to prepare and have enough time to clear up any uncertainties at the beginning of your exam preparation. For some people, it is easier to learn in groups or in a tandem team. These should also be organized early on. The University of Mannheim helps you find the right learning group. - Setting up a learning plan
Structuring learning material and dividing it into sections helps you keep an overview. If needed, you can also adapt individual learning objectives. Successfully prepared learning sections can be ticked off when completed, which can have an additional motivating effect. - Establishing daily and weekly routines
Learning for hours on end without breaks and without creating a balance is not recommended. Taking breaks is very important for your physical and mental well-being. They help you refuel energy. Doing sports or going for a walk can help you take your mind off things. Meeting up with friends is another wy to create balance. - Use relaxation techniques
People who struggle with exam anxiety should try to avoid additional tension and stress in their everyday life. This can be achieved, for example, through relaxation techniques such as mindfulness training, progressive muscle relaxation, breathing techniques or meditation.
- Positive thoughts
Getting lost in a downward spiral of negative thoughts is never beneficial for your mood and mind. How about telling yourself one positive thought that motivates you each day (no matter if out loud or in silence). For example: I am well-prepared and I can do it! - Simulating the exam
Simulating the exam in advance has a calming effect on many people. They then know what to expect. Sometimes it can also help to come up with an emergency plan. “Setting an anchor” is a popular strategy, too. To do this, choose an object that you will carry with you to the exam, for example a stone or ring. If anxiety overwhelms you, you can activate your anchor by touching and moving it. This can help you in overcoming the blackout and start again. - Accept the anxiety
People who understand the source of their anxiety and how their body responds to it are already progressing toward a solution. Accepting the anxiety as a part of yourself without letting it define you is a healing process. Sometimes, it is sufficient to work through your own story without professional help. However, in most cases it is better to seek therapeutic support in order to overcome your anxiety.
Counseling services and support
Disclaimer: We would like to use these pages to shed light on the topic of mental health and studying. Our staff members in the various departments and institutions of the university are committed to ensuring that you remain physically and mentally healthythroughout your studies. To help you achieve this, we provide some helpful ideas and recommendations on the following pages. We also list contact persons and counseling services offered by the university or external organizations. Please note, however, that the information, tips, and recommendations provided are not a substitute for psychotherapy or medical treatment. For this reason, you will also find information and links to therapeutic services and emergency assistance outside the University of Mannheim.
We would also appreciate any comments and feedback on the pages at onlineredaktionuni-mannheim.de.
