THE HIDDEN WEIGHT OF EXAMINATION ANXIETY

For as long as I can remember and trust me, that goes way back, Unit Tests meant sleepless nights. I’d skip playtime, ditch friends, even miss my favorite cartoons. I figured it’d get easier as I grew up, like everyone said. You’d stop taking exams so seriously, right?

But for me, it only got worse. All-nighters blurred into one-hour naps, then back to grinding until the exams ended. Years later, those nightmares still hit. The dread feels as raw as ever.

Sound familiar? It happens to so many of us, even now. We’ve normalized exam anxiety, but it chips away at our mental health in ways we don’t always see. That’s why we need to talk about it more.

Think of examination anxiety like this invisible load you carry every test season.

Moment 1: The Night Before

You’re in your final year, major exams looming. You’ve studied for hours, but picturing the exam hall floods you with dread: What if I fail? What if I disappoint my parents? No university dreams? Your heart races. Sleep? Barely an hour. The “what if I mess up” loop spins all night.

Moment 2: Exam Morning

You wake early, stomach churning, hands shaky. Breakfast? Can’t stomach it. In the hall, your mind goes blank. Everything you crammed vanishes. You stare at the clock, not the questions. Marks tank below your usual.

Moment 3: The Aftermath

Exams end, but the fog lingers. Nightmares replay the freeze-ups. Friends chat casually, but you’re replaying every “what if.” It’s not just jitters. It’s exhaustion, self-doubt, a quiet drain that steals your focus and joy.

This isn’t normal. It’s intense fear of poor performance, sparking physical symptoms and mental blocks. But it doesn’t have to rule you. Good planning, relaxation, positive talk, and support can turn that overwhelm into steady focus. Let us dig in a bit more and take a look at some practical and fun activities to manage and prevent the examination anxiety.

How to Manage It Before and During Exams

Whenever anxiety hits you may it be the night before, the morning of, or in the middle of the exam, pause and do this anywhere, no tools needed:

1.  Sit or stand tall, close your eyes if possible. Inhale quietly through your nose for 4 seconds (belly expands).

2.  Hold your breath for 7 seconds.

3.  Exhale completely through your mouth for 8 seconds, making a gentle “whoosh” sound.

4.  Repeat 4 times. Do it 2-3 times daily during study breaks too. It resets your nervous system fast, and is science-backed to drop heart rate in 60 seconds. You can simply give it a try this very moment too.

These tips shift your state of mind, but prevention builds even stronger habits long-term.

How to Prevent Examination Anxiety

The 25/5 Power Break 

Build this into every study day to stop burnout before it starts:

1.  Set a timer for 25 minutes of focused study. Choose one topic, keep the phone away and your door closed.

2. When the timer goes off, stop immediately stand up, walk around, grab water, or do 10 jumping jacks for exactly 5 minutes. No screens, no “just one more page.”

3. Repeat 4 times, then take a longer 30 minute fun break (snack, music, chat). Do this daily, even in your non-exam days. It trains your brain to crave short wins, making long sessions feel easy and dread free.

Exam anxiety goes beyond typical nerves, it’s a silent emotional burden from restless nights, brain freezes, and enduring fear that drains your energy and happiness over time. The good news? You can ease it through smart study strategies, calming practices, reframing thoughts, and proactive steps like building routines and getting support, transforming stress into steady strength.

The bravest part? Showing up anyway, even when the dread whispers loud. Let’s honor that resilience, and make space for it to fade.