Crippling exam anxiety,please help

sael92

Hi there,

I am 21 years old and have just finished my third year of college. I had to defer my recent exams until the repeat session in August due to really really severe exam anxiety.

I had a panic attack two weeks before my exams were due to start and with that followed severe anxiety that just will not go away. I have a phobia of exams I think -the thought of them makes me so anxious and I literally cannot study. I decided it would be best to defer and to focus on getting better. Started medication, citalopram 20mg, and its helping a tiny it but I know that, ultimately, the only thing that can fix this problem is myself. I started sessions with a therapist in college which have been useful. In our sessions we do breathing techniques, exam visualisations, challenging negative thinking techniques etc. I have only had two sessions so far and my therapist told me I have a long way to go in terms of therapy and study but she thinks it is manageable and that I can get through it and so did I.

Foe the last 24 hours though I have just seemed to forget everything I have worked on in my sessions. The though of study is absolutely terrifying me and right now in my head I am saying ''oh god there is now way I can sit these exams in August'' . I am experiencing really really severe anxiety right now and I just dont know how to get rid of it. I dont even know why I am posting this, I guess all I want is someone out there to tell me its okay and these feelings are normal or somebody else out there has been in a similar position to me before. Any advice anyone> Am currently in bed crying my eyes out wanting the ground to swallow me up

Rubberchikken

Sorry to read that you're upset.
While the exams are important your mental health is much more important and you're doing the right thing in talking with someone to help deal with the anxiety.

Teagwee

I really sympathise, OP - I had absolutely dreadful exam anxiety when I returned to education as a mature student. Like you, I tried everything available. It didn't prevent me studying - which I did obsessively - but it was crippling for a few days before and during the exams. Stuff I knew well just vanished from my brain as I was so stressed.

For my finals, the things that helped me most were Emotional Freedom Technique (EFT tapping) and reminding myself repeatedly that no one was forcing me to do this or any exam - I was free to walk out at any time I liked. This 'permission' allowed me to take one minute at a time and deal with the papers piecemeal. An understanding of stress and the fight or flight response will help too.

After I graduated, a fellow sufferer mentioned that they'd obtained a prescription for beta blockers from their doctor and that this had been the only thing that got them through in the end. I don't know if this is possible or suitable for you but maybe you could go back to your GP and ask them for something short term that will get you through?

InReality

I have quite a lot of anxiety all the time.
It might help if your try and write out what your bottom line worry about the exams is.

It could be about getting a job if you get a "bad" result , your parents reaction , lots of things.

Then you can tease the worry out a bit and try and see how likely it is to happen and maybe come up with a plan to handle it if it does.

Hope this helps.

Diziet

It is worth talking to your GP. It is also worth making sure you are really well prepared. Study really diligently during the year and do not leave gaps. Then the study just before the exams is less critical and maybe you can relax a little.

Lou.m

I would try have a stress strategy.

Make sure your lifestyle is as good as you can get it during this time.

Water sleep fresh air healthy food.

Avoid caffeine and maybe try sitting quietly or yoga.

Get your family behind you and tell them your situation.

cloudatlas

I know some people say this is a bad approach but sometimes considering and preparing for the worst case scenario can help.

If you were to fail an exam there are many options... resitting the exam, making up for it with course work marks, repeating. There are always second chances and possibly third chances. I know someone who failed and had to change university, they persevered and got past it onto a masters and are now doing really well. I don't know anyone who has failed who wasn't able to make something out of that failure and create another good opportunity.

I think that talking about exam stress is good but perhaps you should explore other areas of your life with the counselor just to make sure there is nothing else that may be feeding negative thoughts and low self esteem.

Lou.m

I think letting your parents know and feeling they have your back and love you will help.

You know all their love and support is in the exam room with you. And they don't mind the marks really they love you.

OP sending all good thoughts love and energy I REALLY believe good thoughts lend so much support.

You are stronger than you think.

And from here on in you will know how to deal with this....take it in your stride and know it's not the be all and end all.

It is YOU that is important.

dellas1979

Hi OP!
Am sorry to hear you are having a hard time.

Alot of anxieties are produced by us being scared or fearful of something. Something that hasnt even happened yet.

The obvious one is that you are fearful of failing the exams. That is completely natural.

What you are forgetting a little bit though, is that right now, you dont know the outcome of any exams, you havent sat any yet.

Mindfulness is a very useful tool in combating or controlling anxiety.

The 101 of mindfulness is that you are here, as you are, you are ok right now, in this very second. And being fully aware that you are. You have control in this very second. Not wandering off in your mind to 2 months down the road.

You can apply this to just about everything in life, but it does require training/an effort to train zee brain.

So, for example, you need to study. You sit at your desk. You feel the chair under you. Run your hand over the book. I am here right now. Being aware. Being foccused. If at any stage your mind starts wandering, get up. Walk around for a bit. And then re-start.