What are tips to manage post-test anxiety?

This blog answers: What are tips to manage post-test anxiety? What are the signs and symptoms of post-test anxiety? What are the main triggers of post-test anxiety? What are the therapy options for post-test anxiety?

What are tips to manage post-test anxiety?

Some tips to manage post-test anxiety are:

Be Positive and hopeful

One way to manage the anxiety after the examination is to understand that you cannot alter any responses. All you can do is wait and hope for the best as the teacher marks your paper. 

Therefore, being hopeful and positive can always help and not hurt your chances. Award yourself for the hard work you put and; keep in mind that being positive will always help you step further from post-exam stress.

Hear your favorite songs 

Music is one of the numerous suggestions to heal internal health issues, especially when you’re falling into anxiety or depression. The sound of the music directly affects your intelligence. 

According to the exploration of the National Alliance on Mental Illness “ The Impact of Music Remedy”, music remedy benefits several internal health conditions, including depression, trauma, and schizophrenia, Music can also calm down stress or anxiety. Choosing your favorite songs to heal your anxiety after the examinations can help you get down from the stress.

Binge on your favorite movies or television shows

One way to help is to enjoy watching different and intriguing movies and Television shows. The movie that you always wanted to watch or the series you have been wanting to binge on would be a great choice to flush down your stress. 

When you’re bedazzled by the intriguing plot of the movie, you would ultimately forget about the stress test.

Eat your favorite food 

Eat your favorite food to keep away the stress but be sure not to stress eat. After all the hard work that goes into preparing for the exam, you deserve to eat that meal and ease your worries away.

Travel 

Traveling is like stepping away from your prior status in order to learn and experience something new, particularly on a post-exam journey. 

It is critical that you take time to see different locations because it will help you avoid post-exam worry. The locations may or may not be appealing or surrounded by a large number of people, but they can be tranquil and calm. 

It is up to you to decide what is most convenient for you and what are your favorite foods.

Engage in a hobby 

Your hobby appears to be one of the most effective methods for removing anxiety from your head. Everyone has a different set of interests. 

Some of you are drawn to art, while others are drawn to singing or music, while still others are drawn to exercise. It’s easier to forget about the post-exam anxiety while we’re enjoying our hobbies.

Painting, for example, is one of your favorite pastimes. In lieu of the post-exam worry, you are more focused on your image when painting. 

Furthermore, it significantly contributes to the improvement of your proficient skills. You can carry out your hobbies until you are completely comfortable.

Catch up with a friend 

When you’re feeling down, it’s natural to want some of your wonderful buddies to stick by your side. They can provide you with advice or express their gratitude. 

If you have any worries after taking the exam, your friends will always be there to support you. When you’re nervous about a previous examination, for example, you talk to your best friend.

He or she will undoubtedly provide you with advice, encouragement, and support.

What are the signs and symptoms of post-test anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:

 

• Sweating
• Difficulty in breathing
• Shortness of breath
• Sense of choking
• Complaints of chest pain
• Shaking or trembling
• Nausea or vomiting
• Dizziness or Lightheadedness
• Fear of losing control over oneself and their environment
• Fear of impending doom
• Hot or cold flashes
• Tingling or numbness
• Increased heart rate

What are the main triggers of post-test anxiety?

Even though anxiety is seen among many individuals, certain triggers make some people more vulnerable to anxiety than others after a test. Some contributing triggers of anxiety are:

Medications

It is believed that many over-the-counter medications may contribute to the symptoms of anxiety in some individuals. This is certainly because of the ingredients in this medication that makes an individual feel uneasy.

Use of caffeine

Even though it is said that the use of caffeine helps to activate an individual’s system, studies show that over-usage of caffeine might lead to adverse effects such as anxiety or even depression.

Apart from the overuse withdrawal from caffeine may also lead to anxiety. hence it is suggested that individuals take conscious amounts of caffeine per day.

Skipping meals

Apart from environmental factors one’s eating habits might also contribute to an individual’s anxiety directly or indirectly. When an individual fails to maintain their food timings it might lead to fluctuations in their blood sugar levels.

These fluctuations might make an individual feel jittery which in turn triggers anxiety.

Hence maintaining a proper schedule and diet is important for various reasons not just for energy but also for maintaining one’s mood.

Negative thinking

An individual’s behavior and emotions are certainly controlled by one’s thoughts. When an individual is upset and dwells on negative thoughts it further leads to discomforting emotions and detrimental thoughts causing a vicious cycle.

These negative thoughts are then projected to various areas of an individual’s life creating an overall sense of lack of control over oneself and the environment which triggers anxiety.

Stress

Daily stressors as simple as traffic jams to major ones such as strained relationships might contribute to one’s intensity and frequency of anxiety and anxiety attacks.

However long term or chronic stress leads to long term anxiety and a build-up of negative taught processes and emotions that impact an individual’s mental health

What are the therapy options for post-test anxiety?

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

 

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.

Medication

Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time

Conclusion

Students who confront various difficulties and stress are bound to have post-exam worry and tension. The most crucial factor, however, is how we handle stress or anxiety after taking an exam. Everybody has a different set of options. Choose the finest option for you and have fun with it. 

Frequently asked questions: What are tips to manage post-test anxiety?

Is post-exam anxiety normal?

It’s normal to have some anxiety and stress after finishing an exam the trick is to control your nervousness and focus on the present rather than worrying about the future.

How can I get rid of my post-test anxiety?

Some ways to get rid of your post-test anxiety are: 

• Don’t think negatively about yourself or the test.
• Don’t stay up late the night before studying. 
• Don’t waste the final few minutes before the test 
• After the test, treat yourself to some meal, a movie, or something else.

Is there a method to get rid of test anxiety?

Experiencing test anxiety is normal and experienced by many individuals. There are many self-help strategies like meditation, deep breathing, and counting backward to distract oneself to overcome test anxiety. 

Citations 

https://www.theteenmagazine.com/here-s-how-to-cope-with-post-exam-anxiety-stress-effectively