How to Deal With Exam Anxiety

Life

Part 2 Reducing Anxiety Physically

1.Look for physical symptoms of anxiety. Anxiety is not only an emotional state; it produces physical symptoms that you can identify if you know what to look for. If you experience any of the following symptoms when studying or thinking about a test, this would be a tell tale sign that you're feeling anxiety. You can then take steps to alleviate symptoms.[5]

Headaches.
Dry mouth.
Rapid heartbeat. Usually a heart rate above 100 beats per minute characterizes a rapid heartbeat.
Sweating.
Shortness of breath.
Light-headedness.
Extreme body temperature, either excessively hot or cold.
Gastrointestinal discomfort. This can be characterized by nausea, diarrhea, bloating, and abdominal pain.

2.Stay active. Exercise and physical activity are great ways to reduce anxiety. Physical activity releases endorphins that will elevate your mood. It will also distract your mind from the test and studying, so your brain will have a chance to relax and refresh itself. Any number of physical activities will have a beneficial affect on your anxiety. They include, but certainly aren't limited to:[6]

Going to the gym.
Taking a walk.
Doing housework.
Riding your bike.
Working outside.
Playing sports.

3.Eat proper meals regularly. Oftentimes people suffering from anxiety have trouble eating and skip meals. This is a mistake. Hunger can make your anxiety worse. It will also starve your brain of nutrients and you won't be able to focus very well. Eat at least three balanced meals every day to keep your strength up.
Make sure your meals are nutritious. Whole grain products, fruits, vegetables, and lean proteins are best because they will provide you with a sustained release of energy that will carry you through your study session.
Avoid sugary foods and drinks. Not only are these bad for your health, but the spike in your blood sugar will make you jittery, which could increase your anxiety. Also, the energy high will come with a crash before too long, and you won't be able to study effectively anymore.

4.Get plenty of sleep. Sleep deprivation is another cause of anxiety. Commit to getting a full 8 hours of sleep or more every night. This will ensure that your brain has been properly rested and you can start studying with a fresh mind.

5.Stretch your muscles. Anxiety often causes muscles to tense up, particularly those in the upper back and neck. This will cause pain and discomfort, inhibiting your ability to concentrate.
During your breaks, make sure you stretch and massage any muscles that feel tight. Not only will this give you physical relief, but the action of stretching will help reduce your anxiety.

6.Try meditation. Meditation is designed to relax your body and mind, so it is great for people suffering from anxiety. If you're feeling anxious preparing for a test, schedule in some meditation time. Read Meditate for a detailed guide on meditation.

7.Avoid people who generate anxiety when studying. You might have certain friends or acquaintances who also suffer from test anxiety and always vocalize their fears. This doesn't mean you can't be friends with them, but it might be best to take some space from them while you're trying to study. You might be making a good effort to curb your own anxiety, and allowing their negative thoughts to overcome you could set you back.

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