As the college entrance exam approaches, many students experience sudden palpitations, restlessness, or insomnia due to fear of poor performance. Xiao Xinyu, a psychologist at Shunyi Women and Children’s Hospital, explains that pre-exam anxiety is a natural stress response rather than an isolated issue. Understanding its origins can help individuals better manage it.
The brain perceives exams as potential threats, triggering the “fight-or-flight” mechanism. Physiological reactions include activation of the sympathetic nervous system, releasing stress hormones like norepinephrine, adrenaline, and cortisol; physical changes such as rapid heartbeat, rapid breathing, sweaty palms, and muscle tension; and cognitive shifts including excessive focus on worst-case scenarios or difficulty concentrating, accompanied by persistent worry and irritability.
While moderate anxiety can enhance focus and energy, excessive anxiety impairs thinking, memory recall, and physical comfort, potentially hindering performance.
Identifying Signs of Excessive Anxiety
Physical symptoms may include frequent headaches/stomachaches, insomnia, nightmares, sudden appetite changes, trembling, sweating, and fatigue. Emotional symptoms can manifest as irritability, unexplained fear, depression, and intense feelings of helplessness. Cognitive symptoms often involve repetitive worry about failure, persistent “what if I fail?” thoughts, difficulty concentrating, and memory decline. Behavioral signs may include procrastination in studying, restlessness, nail-biting, and avoidance of exam-related discussions.
Avoiding “False Relaxation” Before Exams
Stabilizing the Mind
Acceptance over resistance is key—acknowledge feelings by recognizing nervousness as normal and embracing emotions rather than fighting them. Challenge catastrophizing thoughts by questioning extreme beliefs and replacing them with realistic perspectives, such as acknowledging efforts made and reframing exams as one part of life rather than a defining factor.
Positive self-talk involves replacing negative affirmations with encouraging ones, such as shifting from “I can’t do this” to “I can focus on solving problems.” Present-moment focus practices like the “5-4-3-2-1 grounding technique” (naming senses) or simple mindful breathing (focusing on breath sensations) can anchor attention in the present.
Calming the Nervous System
The 4-7-8 breathing technique—inhaling for 4 seconds, holding for 7, and exhaling for 8—helps release tension. Progressive muscle relaxation involves tensing and relaxing muscle groups sequentially to contrast sensations. Regular aerobic exercise, such as brisk walking or jogging, releases endorphins to reduce stress. Ensuring sufficient sleep through fixed schedules and screen-free pre-bed routines is also critical.
Building a Sense of Control
Creating a reasonable study plan with daily goals and rest periods enhances control and achievement. Simulating exam conditions through timed mock tests improves familiarity and time management. Preparing essentials like admission tickets and ID in advance, along with familiarizing oneself with the exam venue, reduces unknown-related anxiety.
Exam-Day Coping Strategies
On exam day, deep breathing and positive affirmations can ease pre-test nerves, while avoiding overly anxious peers helps maintain calm. During the test, pausing to breathe or skip difficult questions can restore focus. After each exam, avoiding excessive answer-checking and focusing on rest and preparation for the next subject prevents lingering stress.
How Parents Can Help Stabilize Their Child’s Mood
Parents can create a relaxed atmosphere with encouraging words and reduced nagging, prioritize emotional support by asking about feelings rather than performance, and model calm behavior through their own routines. Logistical support like balanced nutrition and a quiet environment, along with maintaining personal emotional stability, helps children feel secure.
When to Seek Professional Help
Professional help is recommended if anxiety persists for weeks, causing severe insomnia, emotional breakdowns, or inability to function despite self-care. This reflects responsibility for one’s well-being, not weakness.
By understanding anxiety’s nature and adopting scientific coping strategies, students can transform stress into motivation, maintain optimal performance, and navigate this critical period with greater resilience.
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