"Anxiety happens when you think you have to figure out everything at once. Breathe. You're strong. You got this. Take it day by day."
-Karen Salmansohn

Anxiety is one of the most paralysing feelings in the world. No matter what you are going through, big or small, it grabs hold of you and makes you think that you are not strong enough or competent enough to continue doing something. It's an irrational feeling that may appear when alone, with another person, or, for many, when surrounded by a large group of people.

As someone who has occasionally dealt with extremely anxious moments, I can only sympathise with those who have to cope with it every single day of their life. However, remember, you are not alone. According to recent estimates from psychologists, there are more than 8 million people across the United Kingdom who have cases of anxiety.

And while we could go on and on about the causes of anxious thoughts and remedies to deal with chronic anxiety in today's increasingly stressful world, let us turn our attention to a type of anxiety that stops Uni students in their tracks: test anxiety!

Scary and 100% real, exam anxiety is prevalent in dorms all across the nation. And, honestly, who can blame the students, exams really suck sometimes!

However, there is no need to fear the worst and approach exam rooms sobbing since there are brilliant solutions and strategies to deal with exam anxiety. Such as? Keep on reading to discover Superprof's top 10 strategies for coping with exam stress; we got you covered dear students!

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Turn Off Your Phone While Studying

Did you know that everyday items such as your phone can be your worst enemy when studying for exams? We're sure that you probably did, but it's sometimes fun to reiterate to cause a little drama!

While a cell phone serves many purposes that we cannot live without, they are extremely distracting when studying for exams and cause us to lose valuable time which later makes us anxious since we realise how far behind we are in reviewing valuable information.

So, to feel like you're not missing out on fun events around campus which will get you distracted, turn off your phone and put it away. You won't regret it when you are ahead of your study schedule and feeling as fresh as a daisy!

Have a Study Schedule

Time management makes all the difference when trying to study and reduce anxiety efficiently. By planning and creating a schedule with your classes, social activities, and work periods, you will fill all the extra spots with study sessions that cannot be replaced with less important leisure activities.

Also, by seeing your study schedule on a piece of paper, you know what needs to be done and will feel bad if you don't fully commit. 

Make a priority list of topics that need to be studied and for how long each week. The importance of a study schedule cannot be stressed enough since you will feel in control of your life and less stressed about future examinations.

partner in crime
Having a study partner to ask questions to and bounce ideas off of is essential when studying for huge exams. (Source: Unsplash)

Make time to socialise

Exam season can see stress levels rise amongst all the students in your year rise. We understand that this can be a challenging time for everyone and is probably the most pressure any student will have ever felt.

There are ways you can help to manage exam stress and anxiety so that it doesn’t become overwhelming. While feeling some stress is normal as it can kick start the ‘fight or flight’ response and help both yourself and your friends to perform at their best, unrelenting stress can see their health and well-being deteriorate.

Start a conversation with a friend when you are both free from distractions. Check in and ask each other how they feel. If they say they are angry, sad, worried or anxious, explain that it is normal to occasionally have such strong emotions, but that they shouldn’t have to deal with these feelings all the time.  Let them know that they can always turn to you for support.

If they feel that they are going to fail their exams or perform terribly, challenge these irrational thoughts and help them to recognise all the hard work they have put in so far. They should do the same with you and you will notice that weight will be lifted off your shoulders.

You can also help to problem-solve their concerns. For example, if they are worried that they won’t get their expected grade, identify the options that are available following on from this so that they are aware that they have alternatives and a future.

Many students are quick to cut out the nights and time spent with their friends in order to fit in more study. Sometimes it is important that we avoid doing so and maintain a healthy social life to alleviate some of this stress.

The truth is socialising can also double up as a study!

When I asked one of my best friends who is currently studying at Uni what he does to reduce stress, the first thing that came to his mind was a study buddy. Is he wrong? Definitely not! The idea of a partner in crime from your program where there is mutual support is brilliant since you can help them with your strong points, and they can help you with your weak points.

Having a study partner can be likened to a lifeline that keeps you afloat during stressful periods. 

It is important to mention that a study buddy is much better than a study group since a group can quickly get out of hand and contribute to causing more anxiety than previously anticipated.

Revise Only the Important Points

For every Uni class, there is unique information, a lot of study notes, and plenty of textbooks; all of this makes the review process very stressful and overwhelming. How can a downward spiral of anxious thoughts be avoided? By only focusing on the main points, the important stuff.

It doesn't take long to recognise during lectures and by studying textbooks which points are more important than others; your professor might even tell your specific things to study! Therefore, pay attention to what is important, don't sweat the small stuff and focus on the big picture. By doing this, you will avoid the possibility of being overwhelmed, which causes a lot of anxiety.

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Take Breaks

We aren't robots created with a purpose or programmed to complete specific tasks; therefore, we need to have fun to let loose and not get so worked up about upcoming exams.

And, although the material to review on your desk seems endless, you should not push yourself beyond your limits to achieve the impossible since exhaustion will only cause more frustration and prevent you from retaining key concepts. So, when feeling slightly anxious, take a break and do something that you actually enjoy, such as listening to music, taking a walk, calling a friend, etc.

It's proven that breaks don't have to be too long to reset the brain and reduce anxiety, a short ten minutes usually suffices.

Hit the Gym

The benefits and positive advantages of exercise cannot be stressed enough, and it doesn't matter if you're a senior or a teenager. It's a simple, straightforward, and irrefutable fact that those who enjoy an active lifestyle will live longer and be happier.

Therefore, to reduce the anxiety of impending exams, and look fab during the summer months at the beach, hit the gym a couple of times a week.

You'll feel a lot less anxious, and since you'll be in tip-top shape, your body will not feel the aching pains of sitting down for most of the day studying, and you'll have stronger defences for flu season; nothing provokes more stress than feeling unwell during exam periods.

Go to Bed and Get Some Sleep

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To be successful, your brain needs to work correctly, and that can only be achieved by getting a decent amount of sleep. (Source: Unsplash)

Although it seems unreasonable to suggest that an insanely busy student with a full course load should chill and get some sleep, a good night's sleep is essential for surviving Uni or college.

Students, please listen to this next part: it's illogical to expect to be in good shape the next day for classes and upcoming exams if you pulled an all-nighter studying.

Just one sleepless night during the week can drastically affect your sleep schedule, mood, and stress levels for the next few days. So, listen to the experts and try to get at least seven hours of sleep per night. You'll thank us come examination time when you feel well-rested and stress-free!

Help others manage the symptoms of stress

It can also be quite therapeutic to help others. Helping a classmate to manage their stress might just give you that peace of mind so you can get on with your own studies too.

It is equally important that you can help the other students around you that are likely going through the same thing. First of all, you will need to explain to your peer what the symptoms of stress they should look out for.

Do they have trouble falling asleep and do they have fatigued all the time? Are they struggling to finish their meals or do they not have a hunger? Do they experience a rapid heart rate all the time? Have they grown bored with their former hobbies?

It's crucial that your classmate monitor their body throughout the day to see if they are exhibiting any signs of stress whether they are busy studying or getting ready for tests.

Even if you advise them to buy a phone alarm or set aside some time before meals to check. Has their leg moved at all? Has their heart been pumping more quickly than normal? Are their thoughts rushing?

Let them know that it is not okay to feel like this constantly and that there are ways that they can reduce their exam stress symptoms, which you can teach them.

When your peer feels that their stress is escalating and becoming distracting, get them to visualise their worries. Then get them to build a metaphorical wall between themselves and these concerns.

You can also teach them to put an expiration time on their stresses, where they can only worry for 10 minutes once or twice a day to prevent their anxiousness from becoming overwhelming.

You can also get them to sit with you and think of a relaxing place. Ask them to tell you what they see, smell, hear and feel. Encourage them to go back to this place once or twice a day, so that they can practice removing themselves from moments when they begin to feel too stressed.

Have a Dedicated Study Area

work zone
Find a workplace or study area that suits your unique needs. And, it doesn't hurt to make it look pretty! (Source: Unsplash)

Whether it's your favourite table at the campus library, a secret nook at a local cafe, or your dorm room desk, having a dedicated study space dramatically increases productivity which reduces stress at the same time; win-win!

Also, it's important to mention that having a repeat study area that suits your unique needs is a huge plus. So, try to find out what you like and determine if you need a little background music, the sound of others speaking near you, or a quiet room with absolutely no noise. We're all different so the choice is up to you and there is no wrong answer!

It has been proven that when studying in the same space, you will more easily remember the last information acquired in your review zone.

Talk to a Tutor or a Trusted Teacher

Although Uni professors and teaching aids are notoriously busy with barely any space in their schedule to meet with students, be adaptable and try to get at least a few minutes before an important exam to ask the teacher and make sure that you understand the material that will be covered.

How does that help? Well, it greatly reduces anxious thoughts since you will know what strategy to adopt and how to prepare effectively. Also, by letting your teacher know that you are feeling anxious, they might have sympathy for you and suggest some tips and tricks to cope with stress and ensure success.

But, what if none of your professors has the time to meet with you? Well, hire a private tutor! Personal tutors are qualified individuals who well know the stresses and anxieties faced before an examination. The expertise that tutors possess and the advice they provide to stressed-out Uni students equip all with review techniques and unique study methods.

Hire a Superprof tutor today for an affordable price and at a time and place most convenient for you to talk about solutions to reducing stress and getting fantastic marks on final exams. 

In conclusion, it is important to keep in mind that feeling a little bit of nervousness before an exam is normal and actually improves concentration and attentiveness. Nevertheless, we sincerely hope that the advice provided in today's article will help reduce the majority of significant disquieting thoughts that are experienced before assessments. Stay strong; you've got this!

What about using flashcards? Does that help one study? Click this link to find out more!

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Brentyn

Avid movie-goer, reader, skier and language learner. Passionate about life, food and travelling.