Almost everyone experiences some level of anxiety when faced with an important exam, before, during, and even after the exam. While a moderate level of anxiety can help keep us alert and improve our performance, excessive anxiety can significantly interfere with our exam performance.
When anxiety takes over, you may find that it becomes difficult to recall essential information, to focus on exam questions, or to manage physical symptoms such as headaches, nausea, or heart palpitations.
And while you’ve probably heard advice on the importance of thinking positively to combat anxiety, this can sometimes be counterproductive. Don’t believe us? Let’s do a quick experiment together!
Now, don’t think about a pink dolphin.
Did that work? Can you stop yourself from thinking of a pink dolphin while actively thinking about not thinking about it?
Likely not.
Trying to suppress your thoughts can make them more persistent, as your brain keeps checking if the unwanted thought is still there. The same goes for emotions; you can’t simply bottle them up and expect them to disappear.
Feeling anxious about your upcoming exam sessions is normal. It’s natural to feel an intense wave of anxiety due to the high stakes riding on your O-Level results. While you can’t suppress your emotions, you can learn to manage them.
In this article, we will share a technique known as “Dropping Anchor” to help you manage your anxiety.
Managing Your Anxiety through Dropping Anchor
Dropping Anchor involves the ACE formula.
Acknowledge Your Emotions
Silently and gently acknowledge any emotions or thoughts you are experiencing, whether they are positive or negative. Being able to recognise and accept your emotions is the first and most important step to managing your anxiety.
Come Back into Your Body
Reconnect with your physical body to ground yourself when you’re feeling anxious. You can do this by:
- Slowly pushing your feet hard into the floor to ground yourself.
- Straightening your back and spine.
- Breathing slowly in and out.
These actions help centre your mind and body, so as to reduce your anxiousness.
Engage in What You’re Doing
Finally, you are ready to refocus your attention on your current activity (e.g., taking an exam).
To bring your focus back to the task at hand, begin by looking around the room and silently make the following observations:
- Three things you can see,
- Two things you can hear, and
- One thing you can touch.
This mindfulness technique helps redirect your focus from feeling anxious to the present moment, allowing you to concentrate better on your exam.
Then, take a short pause and breathe to regain your senses before giving your full attention to the exam at hand.
By using the Dropping Anchor method, you can manage your exam anxiety and perform to the best of your ability as you’ll be able to stay calm, focused, and in control, so that you can tackle your exams with confidence.
Anxiety is Not Bad If It’s Managed Well
Managing exam anxiety is crucial for performing well in your exams and maintaining your well-being. By acknowledging your thoughts and feelings, reconnecting with your body, and engaging in the present moment using the Dropping Anchor method, you can effectively manage your anxiety.
Remember, it’s normal to feel anxious about exams, but with the right techniques, you can keep your anxiety under control. Best of luck!
