Ways to Cope with Exam Anxiety

Sema Sözer Dabanlıoğlu, Clinical Psychologist at Acıbadem Kadıköy Hospital, provided important information this weekend to university exam candidates on how to manage their anxiety before the entrance examination. Dabanlıoğlu noted that increased anxiety can have the opposite effect, and emphasized that when it comes to an exam, a controlled level of anxiety actually has a positive impact on better studying, focus, rapid and effective thinking during preparation, thereby providing significant advantages to the individual.

Do Not Avoid Seeking Expert Support

Beyond restless and fragmented sleep, experiencing nightmares and having sleep interrupted by these nightmares indicates increased anxiety levels. Clinical Psychologist Sema Sözer Dabanlıoğlu noted that restlessness and unease, decreased appetite or intense increase in the desire to eat, increased desire and behavior toward consuming more alcohol, caffeine or cigarettes can be added to these, and emphasized that professional help should not be avoided in such situations. Dabanlığlu stated that it is normal for anxiety to rise above normal before the university exam that will take place in a few days, saying "What matters is how you will cope with it" and summarized both pre-exam and during-exam recommendations.

Points to Pay Attention To

• Find a method that relaxes you. This could be a breathing exercise, or thinking methods that make you feel good and safe mentally.
• Humor is quite an effective method for dealing with negative thoughts! Try to have fun with your own negative thoughts and turn them into humor.
• Try to stay away from activities and people that make you feel bad. Try to spend time with people who make you feel good, read, watch or do things that entertain you.
• Make sure you know what time and where you need to be for the exam.
• Plan the exam day in your mind, complete necessary preparations in advance to prevent last-minute complications. This will help you feel more prepared and comfortable.
• Shortly before the exam, the night before or exam morning, stop studying, especially trying to learn new things.
• Instead, try to do something that will relax you. Taking a shower, going for a walk, getting fresh air and other activities that will relax your body can be helpful.
• It is very important to eat well and get the sleep you need in the days before the exam. Prefer eating and drinking things you are familiar with and can consume confidently rather than trying new tastes.
• On such days, avoiding activities that would tire you more than you are used to should also be considered as part of physical preparation for the exam.

  Things to Pay Attention to During the Exam

Exam day has arrived! So what will you do now? Clinical Psychologist Sema Sözer Dabanlıoğlu listed what can be done in this situation as follows:

• Try to ensure you are comfortable. If you have bodily needs before the exam such as using the restroom, complete these first.
• Try to choose clothing according to the weather and the building where you will take the exam so that you neither sweat excessively nor feel cold.
• Taking several deep and calm breaths will relax you. If necessary, you can close your eyes briefly while doing this.
• Remember that many people taking the exam feel tense and excited like you – it is natural to feel this way!
• No matter how much you have studied, doing your best at that moment is the best thing you can do.
• Give yourself time to read all instructions and questions. Reading hastily and anxiously enough to cause you to make mistakes will not save you time.
• Prioritize questions that best fit your studies and preparation. If you cannot decide which questions to answer, start with any one and look at the others in order.
• Plan how you will find the answer to the questions. Understanding the question fully and having a brief planning period before immediately starting to solve it will make your work easier.
• Do not forget to manage time. Checking your watch periodically out of the corner of your eye will protect you from feeling rushed at the last minute.
• If you feel panicked during the exam, stop, put down your pen and everything else and try to relax. Try to take slow and calm breaths. If needed, you can rest by resting your head on your desk and closing your eyes for a while. Move your arms and hands. Try to reduce tension by gently turning your head side to side. Repeat some sentences that make you feel good and give you courage. Or imagine yourself in a place where you feel comfortable and safe. When your breathing calms down and you feel ready again, you can return to the exam.
• Despite all this, if you continue to feel bad, do not hesitate to ask the exam proctors for help.
• And remember, what matters is you!