How to deal with panic attack during Exams?

Exams are often considered a ‘panic’ factor among children. Students, irrespective of age groups, undergo exam anxiety and have ‘exam phobia’ when it’s round the corner. The best way is to try recognizing what is happening and explain it to yourself in a more realistic way.

In exams, panic strikes because students tell themselves that they do not have time to complete the exam. However, think other way around, it is much better to spend five minutes calming down than 25 minutes fighting yourself and working ineffectively. Always with anxiety there is a trigger, like, the thought I am going to fail the exam. Panic attacks can be terrifying as you may feel a complete loss of control and wonder what’s happening to you.  Some students experience panic attacks before or even during exams.

There are few symptoms of a panic attack :-

  • Feeling dizzy
  • Fast and shallow breathing
  • Trembling
  • Chest pain
  • Feeling as if you are about to faint
  • Rapid heartbeat
  • Feeling or being sick
  • Dry mouth or throat
  • Breathlessness
  • Sweating profusely
  • Ringing in the ears
  • Feeling too hot or too cold
  • Stomach Upset

So, Educolada will be sharing how to deal with such panic attacks before or during the Board exams:

  • Give a reminder to yourself that this state of panic will stop.
  • Do breathing exercises. It is preferable to practice breathing beforehand.
  • Force negative thoughts out of your head. Surround yourself with positive vibes and tell yourself positive things.
  • Divert your mind by thinking neutral things like what dress the invigilator is wearing or what would be a better color for the wall.
  • Visualize a calm place or scene and stay in that memory for a few minutes. Don’t worry about the time. It is always better to take five minutes to recover rather than write the exam for 25 minutes through this panic.
  • Stretch your arms and legs. This will give a momentum to your body and will help you to get out of the panic.
  • Tell yourself that this is just another exam, not a life or death situation. (Indeed it is not).
  • Take one question at a time during the exam. If you don’t know an answer, don’t dwell on it. Move on to the next question.
How to prevent a panic attack for future:
  • The basic thing is to study well. Prepare well in advance. This will give you a lot of confidence. One of the best ways to avoid exam related stress is to be prepared. You will avoid high levels of anxiety if you can go into the exam feeling confident that you know your stuff.  This means that you should think about how much time you have before your exams and plan very carefully how you will spend that time.
  • Talk to people who can help you like your parents, teachers, mentors, friends, etc. You must not let negative thoughts get the better of you as they will only lead to anxiety. Replace any negative thoughts e.g. I don’t have what it takes to pass this exam with positive ones e.g. Of course I can do this, I wouldn’t have been accepted on the course if I couldn’t and I am going to give it my best shot.
  • Meditate regularly.  It is a simple technique and if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.
  • Eat healthy food. You don’t want to be lacking energy during the exam so have a good breakfast or lunch, even if you feel nauseous and would prefer not to eat. Avoid caffeine before the exam as it increases anxiety.

Dear Stress,

Let’s break up!

One thought on “How to deal with panic attack during Exams?

  • 18th May 2017 at 9:23 pm
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    Reply

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