Wie kann man Prüfungsangst überwinden?

Exam anxiety can be very stressful and debilitating for those affected. However, simple tricks can be used to combat it before and during the exam:

• Proper preparation and proper learning: Proper, serious and, above all, early preparation for exams is the be-all and end-all. It is advisable to be clear about the appropriate learning method and to draw up a schedule. They take away pressure and stress. If there are extensive exams coming up, it is worth first picking out the key topics that need to be studied. This not only saves time and energy, but also has a calming effect when you know that the important topics have already been learned.
• Think positively and reduce expectations: Positive thinking can be learned. It is often helpful to be aware of negative thoughts such as "I can never do it". Words like "never" or "always" have an absolute connotation, which is not realistic and can also cause stress and pressure. You should try to rephrase such thoughts into a positive sentence, such as "I can do it" and thus suppress negative thoughts.
• Talk about it: Talk to other people about your fears, this can be very liberating. Also tell your teachers and examiners about your exam anxiety, they are usually very understanding.
• Practice the exam situation: Put yourself mentally and physically in the exam situation again and again. For example, you can put together exercises and complete them as a written test. For oral tests, for example, you can ask friends, parents, relatives or your partner if they could quiz you or watch your presentation in order to practise presenting in front of an audience.
• Relaxation techniques and breathing exercises: Relaxation methods such as autogenic training, meditation, yoga, tai chi, qigong or specific breathing exercises can be very helpful. Some can also be practiced inconspicuously in an exam situation. Remember to practise and learn these early on so that you can easily fall back on them if necessary.
• Friends and sport: Reduce excess stress hormones through exercise and social interaction.
• Get enough sleep: Sleep is important for the body and mind. It breaks down stress hormones and recharges your batteries.
• Herbal remedies: There is now a wide range of natural herbal substances that can help you relax. Do you suffer from severe test anxiety with serious symptoms? Then you should seek professional advice from a doctor.