Surely many of you know the excitement and palpitations before an exam. Not infrequently, the fear of failing also resonates. If this excitement remains with these mild symptoms, it can even have a positive effect. Fear activates the brain and ensures alertness and concentration.

However, if the anxiety intensifies so drastically that one is prevented from learning, postpones exams and one's quality of life decreases, one speaks of clinically relevant test anxiety. Symptoms are heart palpitations, sweating, trembling, sleep problems and concentration disorders. However, a distinction must be made between test anxiety as a psychological disorder and the fear of not being able to pass if one has actually not prepared. This fear would eventually be appropriate.

If one wants to define the clinically relevant anxiety disorder, one can say that it is a fear of failure in performance situations.

If you have determined that you do not suffer from clinically relevant test anxiety, but that stress still has a firm grip on you during the exam phase, then take a look at our next article "Fighting stress". There you will find a strategy to counter your stress.

For those who recognize some of the symptoms in themselves, the following tips may be helpful:

As already mentioned, anxiety manifests itself on a physical level, among other things. Here, one should build a general relaxation skill to lower the general level of tension until it reaches an appropriate (medium) level. This is achieved when mild symptoms of agitation remain, for example, to strengthen concentration.

Try your hand at the following techniques:

    Autogenic training (check it out here).
    Progressive muscle relaxation according to Jacobson (check here)
    Meditation (check here)
    Breathing exercises (check here)

On a mental level, it can be helpful to develop thoughts that are as appropriate and realistic as possible. By this is meant positive thinking. Moving away from frustration, a deficit, lack or risks to possibilities and opportunities. Thinking positively means having more confidence in yourself and looking ahead optimistically. You should first perceive or identify the thoughts. Then question them and reformulate them. You can do this in the form of a thought log.

You can use this as a guide:

On the emotional level, you should train yourself to accept the unpleasant feelings. Remember that this is only temporary and will pass. Through mindfulness training, you can succeed in improving your acceptance towards your negative feelings. Check here to learn more about it and take advantage of online offers, click here.

To lower your anxiety level on the behavioral level, getting enough sleep, eating healthy (check out our Instagram page for delicious meals in the next few days: www.instagram.com/campuspluskl/, drinking enough fluids, and exercising are essential. Refrain from or reduce stimulant and intoxicant use. It is also helpful to have a good study plan and schedule. You will soon find an article on this topic on our website.

Our last tip: Social support is always helpful. Tell friends or family about your worries and fears. Telling them can have a relieving effect

The term "blackout" originated in the theater. As soon as the spotlights went out at the end of a performance, it suddenly became dark for the audience. This was transferred to the brain. Experiencing a blackout is like flipping off a light switch. In this case, the information does not simply disappear, but one "only" cannot retrieve it. This can be observed, for example, when you leave a stressful situation and the answers are suddenly there again. Small pauses help to get the brain up to speed.