Exam Phobia is a psychological condition in which pupils experience extreme stress, anxiety, discomfort and irrational fear during or before examination. A little nervousness or tension is healthy because it can help you perform better. But when excessive tension or stress actually hampers performance on an exam and then it is called exam phobia.

To understand phobia one must know the difference between fear and phobia. Fear is normal and helpful to experience in dangerous situation, in comparison, phobia is excessive fear that is not helpful. What is more, fear makes uneasiness at times, but still you can go on with the situation.

On the other hand, in phobia, the fear and anxiety is so extreme that you cannot even think of being through that particular situation.

Causes of Exam Phobia

There are various reasons of exam phobia. In most cases parental expectation is a significant source that generates stress; parents have unrealistic expectations from their child to get extra-ordinary result. Sometimes parents are of the view that, they should create pressure on the children so that they study hard. But this strategy cause greater worry and fear of failure. Sometimes teachers also put excessive pressure on the students to make them do well. Likewise, inadequate study and procrastination are common reasons of phobia. Undoubtedly, obsession about result, low self-esteem and unhealthy lifestyle also produce a ground for exam phobia.

Symptoms of Exam Phobia

Managing Exam Phobia

There are several ways to overcome exam phobia. The following are some strategies that can help:

Taking an effective study plan

First of all, students need to practice good time management. To do this they can plan their study with regularly scheduled study sessions about 50 minutes long separated by 5-10 minutes breaks. Because our attention span allow us to keep focus up to 40-50 minutes at a time, after that fatigue comes and we lose the temperament of study. At this moment 5-10 minutes break helps us to revive and go back to study with new courage.

Secondly, Procrastination is a vital reason for a student that cause phobia, so at any cost avoid procrastination.

One more thing is, do not cram the night before the exam: (too much material) + (too little time) = ANXIETY OR PHOBIA

Adopt a healthy lifestyle

Anxiety or Phobia increases when one feels run down and overwhelmed. Overall flexibility of our personality depends on one’s physical and mental health, which can be strengthened by:

a. enough movement and exercise
b. balanced life (vs. over-stress)
c. positive thoughts/beliefs (vs. self-defeating thoughts)
e. self-care (vs. self-neglect)
f. replenishing nutrition (vs. junk food)
g. regular sleep (vs. late night lifestyle)

Do

► Plan to rest well the night before exam
► Plan to arrive at the test location early
► Plan to monitor the time during the exam, so wear a watch or sit where you can see the clock

Avoid

► Drinking coffee the night before the exam
► Anxious or talkative students
► Other people or things that may disturb your self-confidence, focus and relaxation

Upgrading your attitude

► Plan to reward yourself for your hard work
► After the exam do something you enjoy that makes you feel special:

a. Take a relaxing walk
b. Have coffee with a friend
c. Buy yourself a present
d. Exercise
e. Have dinner at a favourite restaurant
f. Take a luxury bath, listen music, read a favourite book

Accustom with rational thinking - instead of irrational

Irrational thoughts arises from -

a. Linking one’s self-worth to the test outcome
b. Catastrophizing the consequences of anticipated failure
c. Repeating and strengthening the irrational belief before, during and after the exam

Students have some commonirrational thoughts regarding exam, such as - “I must pass this exam or my life won’t be worth living” or “If I fail this exam then I am a failure as a person.” Try to acquaint a rational thought to interrupt the irrational thought using active challenge by saying “Life will always be worth living regardless of this exam” or “the test score is about this exam, not about me as a person”.
Test-taking strategies

Survey

► Read the instructions
► Quickly survey every page of the test
► See what will be expected of you
► Re-read the instructions a second time

Pace

► Do not rush through the test
► Regularly check time left for the rest of the questions
► Pace yourself

Prioritise

► When surveying the test, place a mark beside all questions you know you can answer
► Answer the easiest questions first to guarantee marks in the least amount of time

This is very much important for always to remember not to lose your confidence and develop good self-esteem. Prepare a list of your strengths and concentrate on your strong areas. Don’t entertain the horrible fear of ‘I can’t’; rather, develop positive attitude ‘I can’ and ‘I will’. Start learning, build confidence, and destroy fear.

The writer is a Psycho-social Counselor at EWU ESC MINDGYM, East West University