“I don’t know what’s happening. My stomach hurts badly. I can’t breath, I can’t stand. I am feeling very hot. Neither I want to do anything, nor go anywhere.”

“My hands are shaking, I can’t write anything, I don’t remember anything.”

The words of a high-achieving student from an English school paint a distressing picture: stomach pains, difficulty breathing, and overwhelming sensations of heat and helplessness. Just a week prior, this student had barricaded themselves in their room, exhibiting signs of extreme anxiety such as loud soliloquies, hair-pulling, and withdrawal from basic activities like eating and sleeping. This scenario is emblematic of a broader issue facing students as exams loom large. The pressure to excel weighs heavily on each child, while parents find themselves ill-equipped to navigate such turbulent emotional waters.

Experts classify this phenomenon as test anxiety, a condition characterized by tension that impairs a student’s ability to perform during exams. Symptoms range from nervousness and muscle tension to headaches and a pervasive sense of dread. Cognitive distortions exacerbate the problem, leading students to catastrophize outcomes and underestimate their abilities. Despite their diligence and intelligence, some students find themselves paralyzed by anxiety when faced with an exam, their minds inexplicably blank even after thorough preparation. Various factors contribute to the prevalence of test anxiety, including peer pressure, parental expectations, and the relentless pursuit of academic excellence. Physiological explanations suggest that emotional upheaval during exams interferes with the brain’s ability to retrieve information stored in short-term memory.

Addressing test anxiety requires a multifaceted approach:

1.General Study Techniques: Effective time management, understanding concepts instead of rote memorization, and regular revision are essential.

Following strategies yield better results.

• Proper scheduling over a period of time. Time management is the key point for studying effectively.
• Focus on understanding the material rather than memorizing
• Use of Visual aids (flashcards, charts, small notes)
• Daily revision.
• Write and learn more than read and learn.
• Short breaks in between to have some cognitive shift
• Take proper and enough rest especially a day before exam.

2. Test-Taking Techniques: Deep breathing exercises and careful pacing can help students approach exams with confidence.

• Take three to four deep breaths before starting the paper.
• Put down the pen and first go through the paper carefully
• Start at your own pace, slowly and carefully.
• Set a time frame according to questions

3. Relaxation Techniques: Incorporating relaxation exercises, breaks, and physical activity into study routines can alleviate anxiety.

• Practice deep breathing to reduce anxiety.
• Take proper breaks to do something else in order to relax(music, TV, talk to somebody)
• A little exercise or short walk always help to relax and have a change of mood.

4. Parental Support: Parents play a crucial role in providing encouragement, assistance with studying, and open communication about their child’s struggles.

• Active involvement and presence of parent is always helpful.
• Always be encouraging. If the child is avoiding help them to face the challenge.
• Help them in learning, joining them in studying, asking questions, review the material, guiding them through difficult parts.
• Often initiate a dialogue with them, discussing their problems and how they feel about them.

 5. Professional Help: In severe cases, seeking professional intervention such as biofeedback therapy or psychotherapy may be necessary to manage anxiety symptoms effectively. By addressing test anxiety through a combination of study strategies, emotional support, and professional guidance, students can cultivate a healthier approach to academic challenges and regain confidence in their abilities.