- Planning the study, sleep and meal routines, daily physical exercise, taking care of postural hygiene and avoiding energy drinks and caffeine are other keys to face the end of the course and the Selectividad with good mental health
- They remember that feeling nervous before an exam is normal and that anxiety at a moderate level can facilitate performance, but they warn that it disproportionately decreases information processing and impairs memory, causing the dreaded blocks
"The fear of negative evaluation is, to some extent, something natural, but it becomes a problem when it affects us in such a way that it blocks us and generates high levels of anxiety." This is how Cristina Fanjul, a psychologist at the Ribera Povisa hospital, explains the fine line that separates the normal tension and pressure that students feel before the end-of-year exams and the loss of control of their nerves or anxiety attacks that they may sometimes suffer. And to avoid the latter, psychologists from the health group Ribera They analyze, at the time of exams for many and two weeks of Selectividad, the causes that trigger these reactions and give useful recommendations to finish the course with good mental health and, if possible, also with the best possible results.
Professionals in Psychology and mental health units of hospitals Ribera Povisa(Vigo), Ribera Polusa (Lugo) and Riverside Juan Cardona (Ferrol), as well as the Department of Health of the Vinalopo (Elche) recommend, in order to avoid blockages and anxiety attacks during exam time, learning and practicing progressive relaxation exercises and abdominal breathing, as well as planning the study in a realistic, objective and flexible way, including breaks; establish sleep routines (7-8 hours) and eating with stable schedules; doing physical activity, because it is healthy and promotes concentration and rest; avoid energy and caffeinated drinks; and take care of postural hygiene.
Symptoms of excessive anxiety
Belén Vázquez, a psychologist at the Ribera Polusa and Ribera Juan Cardona hospitals, explains that "exam anxiety at moderate levels can facilitate performance and increase motivation for study and involvement." In fact, both she and the psychologist from the Vinalopó Health Department, Marta Marcos, recall that anxiety is a normal reaction of people to situations that are not controlled. However, they explain, "when these levels are disproportionate, we do not perform equally and significant discomfort is generated", with physiological, motor and cognitive symptoms. That is why a student with an anxiety attack may experience shortness of breath or choking sensation, palpitations, sweating or cold hands, dry mouth, dizziness, nausea, diarrhea, hot flashes or chills, frequent urination or difficulty swallowing ( physiological symptoms); stuttering, tremor of voice, repetitions, running out of words, tics, tremors, restlessness, repetitive movements, crying without apparent cause or being paralyzed (motor); or negative thoughts and images, excessive and uncontrollable worry, overwhelmed by many physical symptoms, difficulty falling asleep and making decisions as well as organizing, studying, thinking and concentrating (cognitive).
All the psychologists of the Ribera health group recommend that when these symptoms are experienced with great intensity and without control, "it is convenient to go to a specialist", who will help the patient to acquire skills and strategies to face these situations.
Why do we go blank?
When these symptoms flare up and cannot be controlled, blanking out becomes a real possibility. "Only if we are able to relax again, all that knowledge that we have acquired will reappear and we will be able to take the exam normally," says Marta Marcos, who adds that "if the blockade wins, we will deliver the white exam, and also , before future exams, that memory can cause even more anxiety ”. She recalls that "exams can be a great pressure to want to do things well, especially in those students who are more demanding of themselves or who feel more the expectations of their environment."
The psychologist from Ribera Povisa expresses itself along the same lines. “For students, a negative evaluation has very important implications, since many other consequences derive from that grade”, recalls Cristina Fanjul. In cases such as those of Bachelor students or those preparing for the Selectivity, for example, access to the studies they want. And for those who are studying higher education or preparing for some type of official exam, access to scholarships, internships, postgraduate courses or public employment.
Tips before an exam
For the psychologist from the Department of Vinalopó, it is important, in addition to the recommendations mentioned, "to learn to control the negative thoughts associated with exams and to accept that everything will not always turn out perfectly or how we expect, so she recommends evaluating alternatives ”. In addition, she recommends "always studying in the same place, making schemes that favor sustained attention and practicing the cumulative review of each topic on the exam."
For her partner in Ribera Povisa, it is important to avoid studying the day before, just review, much less stay late at night. "We shouldn't go studying on the way either, because it doesn't help at all to be relaxed," she says, while reminding her of the importance of concentrating on breathing. "If we go to the exam practicing, I'm sure we'll arrive much calmer," she adds.
Belén Vázquez, a psychologist from Ribera Polusa, points out, for her part, as advice for the day of the exam, among others:
- Go without haste to the place of the exam, and if it is a space that we do not know, visit it a few days before.
- Do not take stimulating drinks or drink too much water beforehand; better to take a bottle of water with you to take small sips.
- Wear clothing that is not new and with which the person feels comfortable, neither too light nor too warm. When in doubt, wear several layers of clothing.
- Eat something light and that everyone knows that it suits you and, in addition, take a piece of fruit or nuts with you.
- Talk to a person who listens to us and is positive; avoid "groups" of nerves, crowds and noise.
Cristina Fanjul, a psychologist from Ribera Povisa, concludes by encouraging students to think that, together with the advice discussed and the tools to tackle possible anxiety attacks, "if we have a clear conscience, we have studied and we are prepared, there is no reason to leave evil".
