Coping with panic during exams

It is normal to feel panic just before an exam. But allowing this feeling to take over will only hinder the student from thinking clearly during an exam.

While some are lucky to be immune from exam panic attacks, those that aren't may be relieved to find out that there are ways of getting rid of exam nerves. The UK's International Stress Management Association (ISMA) suggests that one of the most effective ways is for the student to practice breathing techniques and to mentally repeat phrases like "I know I can do well in this exam". Breathing slowly is said to calm the whole nervous system.

Some students are afraid of "blanking" during an exam. "If your mind goes blank, don't panic! Panicking will just make it harder to recall information. Instead, focus on slow, deep breathing for about one minute. If you still can't remember the information, then move on to another question and return to this question later," the guidelines issued by the association suggest.

Once the exam is over, many students re-work the exam paper and spend endless time criticising themselves, which is harmful if there are other exams they would still have to sit for during the same session, because this builds a negative attitude for subsequent exams. The guidelines suggest that students should congratulate themselves for the things they did right, learn from the bits where they know they could have done better, and move on.

The Counselling Service of the University of Cambridge suggests that students should start preparing for their exam by sleeping well the night before. Students who are upset about not being able to sleep well should know that even if one is not sleeping well, he/she may still be able to function well, think logically and do difficult mental tasks.

Although this does not mean that students should cut out on the hours needed to make a good night's sleep, the guidelines encourage students not to "catastrophise" about not being able to sleep well: "It is mundane, vigilance-type tasks and mood (that is, irritability) which are mainly affected by lack of sleep. Most people manage to sustain sleep deficit over a few days (but not weeks!) before needing to 'catch up'."

Getting enough rest - without getting up too early as this only makes one more tired - and eating reasonably is more important than trying to do some last minute cramming. Therefore, on the day of the exam, one should eat a healthy breakfast and take things slowly to conserve the energy for the exam.

The student should arrive at the examination centre comfortably in time but not too early, since the waiting time before an exam starts is when panic attacks are most likely to trigger. Keeping away from those whose stress levels are contagious, or mentally detach from those who are panicking is equally important.

Panic attacks are most likely to strike the moment one's brain goes blank for some time, or upon reading a confusing question.

"First, pause for a few moments: put your pen down and sit back... relaxation and breathing exercises will help to reduce these symptoms. Reassure yourself that you are not going to collapse or lose control... these things never happen because of anxiety. Push upsetting thoughts to the back of your mind and re-focus your attention on relaxing, then go back on the exam itself. No matter how bad the anxiety feels, do not leave the exam as the anxiety level will fall within a short space of time. Panic is always limited and the symptoms will reduce in a short while. When you are able, get back to work - remember that it is better to put something down rather than nothing," the guidelines suggest.

Once the exams are over, eat or sleep if you feel exhausted, or do physical exercise if you are still wound up. If you are meeting up with someone, it would be helpful if you could agree that you will only talk for a few minutes about the exams - or even not at all!