EXAM 101 – What to do during your exam

There’s often a lot of discussion surrounding how to control anxiety and stress. Personally I find that the best way to control my emotions and focus my thoughts during an exam is to set up an ‘exam routine’. These routines are small actions that you complete in a certain order throughout the exam to create a sense of surety and certainty throughout the exam.

Current studies (6 April 2017) reveal that 35% of university students experience self harm or suicidal thoughts in the past 12 months. Headspace representative, Jason Trethowan revealed that the rates are only increasing – and one in three students will experience thoughts of suicide in the space of a year. If you struggle with significant exam anxiety – or generalized anxiety creating an exam routine can help to get through some of the peak anxiety moments of the year.

Even more significant is the 65% of students are reporting high to very high levels of psychological stress- with more than half suffering from panic attacks. While you’re not alone, don’t allow yourself to fall victim to these fears. Instead try instituting some practices that will help you to continue to move forward, even when you’re frightened.

Below is the routine that I generally follow through the exam process from beginning to finish. My program isn’t a fail-safe method to pass your exams. It works best when you’ve prepared well before hand and you’re now trying to make sure that you can remain focused.

NIGHT BEFORE	Before bed Ø  Prep exam bag Ø  Ensure have water, snacks, textbooks, reference notes Ø  Check alarms are set Ø  Check exam venue and travel route
BEFORE LEAVING HOME	Ø  Check Exam Venue Ø  Last check of bag Ø  Take phone Ø  Decent lunch/breakfast
ARRIVAL	15 Minutes Prior Ø  Hot drink/ Cool drink Ø  Flip through flash cards Ø  Read some news
ENTERING ROOM	Ø  Take out pens Ø  Place drink on floor Ø  Deep breaths Ø  Look for a lecturer/someone you know
DURING PREP TIME	Ø  Write out anything I’m worried I’ll forget Ø  Read the questions three times over Ø  Plan out the long question Ø  Answer the multiple choice questions Ø  Have a little nap if time is left 😊
DURING EXAM	Ø  Answer questions you are most confident about Ø  Answer questions with highest marks Ø  Answer the rest of the questions
MID WAY	Ø  Have a snack Ø  Rest your eyes for five minutes

And then you can leave your exam and continue your day! The creation of a routine may seem crazy – as if you have that much time in the first place right? Well the routine helps you to ‘slow’ time by creating a sense of calm. This calm allows you to remember that there is enough time to take a short break and focus your mind.

The key thing to remember about exams is that 800 words of well structured, legible and poignant writing is far more effective than 1500 words of a rambling point about something akin to what you were asked.

This method is a simple way to spot reduce anxiety. Try not to rely entirely on this method and instead try using some other techniques. I would recommend simulating an exam situation several times throughout the term to make sure that you have some good methods that will help you be effective. To simulate the anxiety that can be felt during an exam go somewhere loud and distracting like a café, noisy public place or other area that you find distracting. That distraction can be equated to the distraction that anxiety creates.

Some good methods to try using throughout an exam are;

-        Repeating positive mantras such as ‘I can do this, I will do this – I’ve worked hard, I can do this’. These positive affirmations are simple, unobtrusive ways to develop your self confidence and continue through with the exam.

-        Subtle and quiet fidgeting, spinning a pen, playing with the edge of the paper or twirling an eraser can make a good way to calm your mind without distracting anyone around you.

-        Visualizing what you’ll do after the exam – while you should be careful after this to ensure that you won’t end up day dreaming your time away, envisioning the resulting reward after your exam can be a good way to spur on your confidence and finish that exam.

-        Set yourself a minimum. As crazy as this maysound, there are times when your panic is so overwhelming that even picking up the pen is a success. When this challenge arises set yourself a minimum standard. For example, you must write two paragraphs and then you can finish – or four lines! It can be just enough to pass the question. This may sound bad, but often this can be a major relief for yourself and can help break down those perfectionist barriers – leaving you feeling free to perform the best that you can on the exam.

Best of  luck with your exams!

Lulu Hensman