Why does the preparation make me nervous

Keep a cool head before exams

Skills, behavior and acquired knowledge are assessed and evaluated in the school, university, professional and private context in the course of life. These achievements decide on good or bad grades at school, a degree, the acquisition of a driving license, the apprenticeship certificate or the sailing license. The more important such a test is in everyone's life, the higher are their own demands. The goal is to perform well and avoid failures and negative judgments. Exam situations provoke stress reactions. Strong test anxiety manifests itself through mental blocks, blackouts, strong tension, nervousness, palpitations, insomnia, difficulty concentrating and repeated postponement of exams.

Stage fright welcome

The degree of activation of the nervous system (release of stress hormones) during an exam is decisive for good or bad performance. At lower activation results in poorer performancebecause the exam situation is not a challenge. The optimum performance is achieved with a medium activation; hence is a some degree of nervousness makes sense. Stage fright, for example, is an enormous boost to performance among actors; they even enjoy this thrill before a gig. If tension and stress predominate, the result is reduced performance. This is where the so-called blackoutIn this state, what has been learned cannot be optimally accessed.

What can be done against exam anxiety?

In the preparation phase, special learning techniques and the creation of realistic learning plans with sufficient breaks, as well as regular relaxation training can be used Reduction of states of tension (Progressive muscle relaxation, autogenic training, breathing exercises), but also sport can be helpful. Furthermore, it is important to reflect on the inner attitude in the preparation phase. Negative attitudes such as: "I will fail the exam!" "I have to prepare myself perfectly." "I mustn't be nervous." Create stress, fear and tension even before the exam. Positive attitudes such as: “I'll do my best to pass the exam.” “I'm well prepared.” “If I'm nervous, I don't let it irritate me.” Counteract fear. By the exact pictorial presentation of the exam situation this can be more easily dealt with in reality. Ski racers visualize the downhill route in detail before they start.

In the exam situation itself, hiding the physical symptomshow to refrain from trembling, nervousness and tension; this makes the symptoms worse and focuses attention on the body instead of the exam questions. An exam situation offers the opportunity to reveal knowledge.

A good exam preparation reduces fear in advance and strengthens trust. If you manage to reduce the stress before an exam, use fear as a clue, start learning in good time, assess your own demands realistically and concentrate on your own strengths and abilities, nothing stands in the way of passing an exam.