Examination anxiety is a common form of performance anxiety, which can create stress, fear, and a feeling of being overwhelmed. Discovering strategies to manage test anxiety can help you approach the situation with calmness and confidence. People of all ages can get anxious about taking a test. It’s natural and not uncommon. There are, however, several habits and strategies that can help you deal with test anxiety before and during an exam.

Avoid the use of alcohol, smoking and drugs to deal with examination anxiety. These may have a calming effect in the short term, however, they are not ideal solutions since it may cause one to feel worse afterward and thus impair the ability to think clearly.

Signs you might be experiencing exam anxiety include physical symptoms such as nausea or stomach pain, rapid heartbeat, trouble breathing, sweating, shaking, light-headedness, headaches and restlessness. Emotional and mental symptoms may include fear, racing thoughts, memory loss, low focus, mental confusion, self-doubt, stress, anger and irritability, frustration, hopelessness and feelings of inadequacy.

Tips for managing test/exam anxiety include the following:

·         Be prepared. If you need help setting up a study time table, speak to your teacher;

·         Get enough sleep. Sleeping for at least 7 – 9 hours can improve your concentration and memory, which is important for exam-taking;

·         Eat well. Eating well-balanced meals, drinking plenty of water, and avoiding (or reducing) caffeine can also help you manage and prevent exam-anxiety;

·         Say “No” to negative self-talk. Self-encouragement and support can lift your mood, lessen anxiety, and boost confidence in your test-taking abilities; and

·         Use relaxation techniques such as: breathing exercises, meditation, yoga, prayer and muscle relaxation.

Please reach out to your teacher, your parent or another adult in your life if anxiety is unmanageable. You can also contact the following numbers: Childline SA by dialling 116 or the South African Depression and Anxiety Group (SADAG) on 080 045 6789. Call the Social Development Command Centre (toll free) on 0800 428 428. Callers can also request a Social Worker from the Command Centre to contact them by dialling *120*7867# (free) from any cellphone.