The truth about exam nerves? Almost everyone experiences them.
Exams often go hand in hand with frantic late night cramming sessions, endless cups of coffee and a general sense of panic.
What's more, in addition to their capacity for nerve shredding, our recent survey on exam nerves also revealed that they can actually stop people from studying the subject of their choice – or even put them off their chosen career altogether.
But exams remain an important part of education and developing strategies to deal with pressure can prove hugely beneficial in life.
So, what are some of the best ways of dealing with exam nerves?
More than nine out of ten people in the UK have experienced exam nerves
91% of respondents to our survey said they had experienced exam nerves in the following scenarios:
76% at school/university
61% when applying for a job
24% during vocational training
4% in other situations
9% have never had exam nerves
The importance of exams
Exams can reveal what we really know about a subject and test our ability to recall important information. Studying for exams also requires hard work, discipline, and good time management skills – all of which are attributes highly sought after by employers.
In fact, exam nerves could be compared to job interview nerves.
There is a correlation – if you're nervous for exams, you're likely to be nervous for job interviews. And job interviews are probably one of the most stressful things that people can undertake.
LIBF Careers Team
Strategies for overcoming nerves
It's expected in our society that you just have to 'deal' with exam nerves. But no one really teaches us how to deal with them. So, what are some techniques for dealing with nerves ahead of a big exam or job interview?
Get a good night's sleep
If you're sleeping less than seven hours a day, it can affect the way stress impacts your body. So having a good night's sleep before an exam or job interview is definitely recommended. We would also suggest avoiding caffeine. People often thing that they need caffeine before a job interview, for example, but it can make some people a little jittery – which is particularly unwelcome before an interview.
Deep breathing
One of the best things you can do before an examination, test, or interview is to practice deep breathing. This might sound like a basic thing to do, but taking four or five really big belly breaths can actually bring your nervous system down to such an extent that you will feel in control again. So practising breath work before examinations is really, really helpful. And everyone can do it.
Practice mindfulness
Practising some mindfulness is also a really good idea. For example, doing visualisations – imagining yourself in the interview or exam scenario before it starts, perhaps the night before, making sure that you plan your journey ahead and imagine it. This process may help to alleviate your stress symptoms.
Use available support services
Degree providers often offer huge amounts of support for students, as well as wellbeing resources. But don't leave it to the last minute. Seek out the advice of your student support teams, your tutors, anyone who can help. Sometimes just talking about your issues is a great reliever of stress.
There is support available, and self-help measures that people can take. Preparation, structured study plans and mindfulness tools like deep breathing and hypnotherapy are powerful tools to help people overcome nerves and anxiety.
LIBF Careers Team
Longer term strategies to help with exam nerves
Use a learning strategy
A learning strategy is a structured and intentional way of acquiring and retaining new information. Having a strategy enhances your understanding of your topics, which in turn can help deal with exam nerves. It involves methods such as effective notetaking, active engagement with the material, setting goals, and employing mnemonic devices.
Hypnotherapy
By fostering relaxation and enhancing confidence through guided imagery and positive suggestions, hypnotherapy can mitigate anxiety and improve focus. Incorporating hypnotic techniques into pre-exam routines may empower you to manage stress, fostering a conducive mindset for optimal performance.
If you know you suffer from exam nerves, the most important thing to do is understand it and then be able to seek out support to help you deal with those nerves before the actual exam or interview takes place.
LIBF Careers Team
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