The term exam anxiety refers to the fear of an exam - i.e. an assessment situation. In other words, the situation in which previously acquired knowledge is tested in writing or orally. It is not uncommon for this to be an extremely pronounced fear of failure when personal performance is being assessed or evaluated. In most cases, it occurs at school or at work during examinations. However, test anxiety can also occur in other competitive situations, such as hobbies or sports.

With exam anxiety, stress and nervousness take on a dimension that goes far beyond the "normal". This excessive fear can cause anxiety, sleep disorders, panic attacks, nausea, diarrhea or sweating several days in advance. Such extreme tension can lead to performance being hindered or even blocked. Those affected may well know what is being asked, but are unable to demonstrate this knowledge in the exam situation, as exam anxiety makes it difficult or even completely blocks access to it. One consequence of exam anxiety is the failure to pass exams.

It is not uncommon for test anxiety to take place "in the head" of those affected. They circle around in negative thoughts, self-doubt and perfectionism, putting themselves under enormous additional pressure.

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.