CBT and Exam Anxiety

We will learn how to turn negative thoughts into positive thoughts with exam anxiety test, symptoms, causes and cbt techniques.

What is Exam Anxiety?

Exam anxiety; It is defined as the intense anxiety that prevents the effective use of the information learned prior to the exam and leads to a decrease in success.

What are the symptoms of exam anxiety?

Restlessness, anxiety, anxiety, distress, fear of failure, unwillingness to work, nausea, tachycardia, tremor, dry mouth, internal distress, sweating, sleep disorders, abdominal pain, etc. physical complaints, deterioration in attention and concentration, decreased self-confidence, insufficient and worthless vision are common symptoms.

Having exam anxiety?

If you have this anxiety disorder;
A significant decrease in student achievement is observed. The student wants to postpone the study, does not want to talk about the exam and exam preparation. They feel uncomfortable asking questions. Distraction, inability to focus, There is a remarkable increase in physical complaints.

Abdominal pain
Sleep disorders
Anorexia or reverse eating
General unhappy mood

What are the negative effects of Exam Anxiety?

The student cannot transfer the learned information, cannot understand what he reads, the student has difficulty in organizing his thoughts, his attention is reduced, his mental skills are weakened, his physical energy decreases. Physical disturbances are the main effects of test anxiety. The test anxiety is misleading because it contains unrealistic expectations and comments. It makes the student inadvertently unable to control his / her behavior…

Why does Exam Anxiety occur?

Having unrealistic ways of thinking is the most important process in the formation of anxiety. It is more common in people with depression-prone personality structure (perfectionist, competitive). Expectations and pressure of the social environment is also an important factor.

What are the negative automatic thoughts that have an impact on exam anxiety?

I’m not ready for the exam.
This information is unnecessary and ridiculous. Where and when should I use it?
Why are the exams held?
This information is of no use to me in the future.
I don’t have time to prepare for the exam!
I can’t understand these things, I must be stupid
I don’t understand these issues anyway.
I know I’m not gonna make this test.
The exam will be bad.
There are too many topics, which one should I prepare for?

Frequently observed are negative automatic thoughts.

What are alternative considerations?

What am I supposed to do?
Can I do the best I can?
What’s the worst thing that can happen
It’s not the end of the world, it’s compensated.
Doesn’t mean I’m always gonna fail.
It’s true that I don’t have enough time, but how can I use my time most effectively?
Even if I cannot study all the resources, I can prepare for the exam by giving priority to important sections, at least I earn points from these sections.
If I succeed, I will surpass an important turning point in my life. Failure doesn’t mean I’m lazy and incompetent. It means I have to work harder.
It’s in my hands to use time for my own benefit

Such sentences are alternative considerations that can be developed to deal with anxiety.

What are the ways to deal with exam anxiety?

Questioning thoughts and beliefs (re-evaluating unrealistic thinking habits with a different eye)
Breathing exercises
Relaxation exercises
Not trying to suppress anxiety, but to accept and recognize it. The technique of stopping thoughts.
The technique of focusing attention to other points.

What beliefs are intended to change?

There is no other way than to pass the exam to be successful and happy in life.
If I don’t, I can’t look at anyone’s face. The test shows who I am, I’m inadequate, I can’t do anything.

These negative thoughts need to change.

What is Anxiety Management?

First of all, it is an approach that focuses on the exam and focuses on questions, helps in organizing thoughts, gathering attention, preventing negative thinking and frustration, helps success by developing a sense of control, and plays an important role in performing real performance.

 What should be done before the exam?

It is necessary to try to create a new mental structure by reviewing the working habits and attitudes towards the exam. Time should be used well. Nutrition and sleep should be paid attention. It is important not to leave the studies for the exam to the last day / night. it is necessary to ensure that anxiety is reduced by appropriate methods.

What can be done during the exam?

You can bring alternative explanations against negative automatic thoughts.
You should remember that you are in control.
You should start with the questions he can answer.
You can use techniques to reduce anxiety.
   Fast relaxation
   Attention-raising techniques
   Controlled breathing exercise

What can be done after the exam?

Rewarding yourself
You can participate in enjoyable activities. (There may be a party)
Deficiencies can be considered and evaluated in the future.

What should be offered to families?

Families should be aware of their limits. They should give their children confidence and responsibility, care about their children and give positive feedback to their children. Families should be attentive in the speeches about the exam, be realistic and avoid comparing their children with their peers.

Sharing emotions and thoughts, empathy is important. It is recommended not to exalt the exam, not to make a life or death problem, and to be encouraging. Children must be loved unconditionally. Family members should be appropriate role models, provide appropriate family environment and appropriate problem-solving behaviors should be developed.

When is psychiatric support needed?

If a mental disorder occurs;

  • Depression
  • Anxiety disorder
  • Sleeping disorder

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