Exam nervousness
Exam nervousness
Work with your nervousness
On the day of the exam
It is important that you get a good start on the day of your exam. Through a few activities, you can reduce your nervousness and get a better exam experience:
- 1
Have plenty of time
Make sure you have plenty of time on the day of the exam to do all the things you need to. We suggest getting up at least 2-3 hours before the exam, so that you have time to prepare yourself.
- 2
Be active
If you are nervous, make sure you get going, whether that be for a run, a walk, a session in your local gym, or anything else to activate your body. For your brain to perform optimally, it is important that you exercise. In this way, you will not only reduce your nervousness, you will also feel more energised and clear-headed. Let your level of nervousness control how much you exercise.
- 3
Provide energy for your brain
After exercising (and a nice shower), it is important that you eat breakfast, so that your brain gets the energy it needs in order to perform well. After 7-9 hours of sleep, your blood sugar is low and your body a bit dehydrated. Therefore, it is important that you eat and drink well.
Did you know that....
One in five students experience nervousness before an exam. Exam nervousness is completely normal, and it may benefit you to talk about your nervousness with your fellow students or friends.
Just before the exam
Remember that the exam is about you. It is important that you are well and feel fit. Concentrate on yourself until you have performed your part, after which you can start thinking about your group members. In this way, you avoid losing focus.
Below, you can find three pieces of advice for managing the butterflies left in your stomach, after dealing with the worst of them at home.
- 1
Accept your nervousness
Accept the fact that you are nervous. Tell yourself that it is okay to be nervous. By accepting your nervousness, you minimise its effect.
- 2
Breathe deeply
Breathe deeply 10-20 times, and get rid of the tension and discomfort.
- 3
Jump in place
Perform small, springy jumps for 5-10 minutes shortly before the exam. Relax your arms as much as possible and jump. It sounds strange, but it helps! When you jump in this way, you will experience your muscles relaxing, your breath deepening, and the tensions in your neck and shoulders wear off.
Exam anxiety
If you experience not only nervousness before an exam, but also anxiety, you may benefit from the exercise "Write your anxieties away".
It is scientifically proven that one of the best ways to manage one's anxieties is by writing them away. Here is what you do:
- 1
At your leasure, sit comfortably and write down your anxieties exactly as you feel them.
- 2
Crumple the piece of paper, and throw it in the bin.
By writing your thoughts and feelings on paper, the theory is that you “offload” your working memory and free up mental resources for the exam.
Talk to a student counsellor
Do you have any questions on how to work with your exam nervousness or anxiety? Or do you simply want someone to talk to?