I can do it!

UZH Journal sat down with Cornelia Beck, head of the UZH/ETH Psychological Counseling Center, to talk about strategies for coping with exam anxiety and how the Center can help those suffering from exam phobia. We also asked several students and members of the teaching staff to share their personal experiences of exam stress.

By Fabio Schönholzer; English translation by Caitlin Stephens

Imagine there’s a student who is always very tense and nervous before taking an exam. What advice would you give them?

A certain degree of nervousness is of course normal in an exam situation. There’s something at stake, and we want to be successful. Furthermore, we already have some idea of what might happen if we fail. That’s why it can be helpful to visualize beforehand how to calm yourself down if you have a panic attack. You should also consciously replace negative thoughts with positive ones: I can do it, I’ll make it, other people also manage just fine. This requires some practice but has been shown to be very helpful in overcoming fears. Breathing and relaxation exercises can also be helpful in fighting nerves. These techniques can be applied if your psychological strain isn’t too unmanageable.

What about severe cases?

It can be a problem if exam anxiety starts to greatly reduce your quality of life, or if you get anxiety about your anxiety. This kind of deep-seated exam phobia can’t be fought off with a simple trick on the day of the exam. It takes time to change psychological processes. The most important step is to acknowledge the fear and actively work on conquering it. If a student wants to talk to us about this, we are happy to listen.

Do you encounter a lot of cases of exam anxiety in your role as head of the Counseling Center?

In 2018 around 200 students came to us for help with their fear of exams. That’s around 14 percent of our cases. On the whole, the number of people seeking help with exam anxiety has dropped slightly. However, our overall caseload has increased. This is undoubtedly because there are now many areas where people are less hesitant to speak about their emotions and fears.

What are the symptoms of exam anxiety?

It’s very different from person to person. For instance, the anxiety can manifest itself long before the actual exam and really disrupt the studying process. It may also involve avoidance strategies, for instance procrastinating when it comes to studying, or in the most extreme cases, not even showing up to the exam. It can also impact mental and physical wellbeing: Some students report problems sleeping, loss of appetite or intense headaches, while others feel despondent and depressed. During the exam itself, anxiety symptoms can range from a light feeling of nervousness to mental blocks or even blackouts. A little bit of nervousness or exam anxiety can be useful, though. It keeps you alert and boosts your attention and concentration, which in turns helps with your reaction times.

What are the causes of exam anxiety?

In exam situations you have to expose yourself to criticism and demonstrate your knowledge. This can be connected to many other fears, some of which are often unconscious, for instance the fear of being evaluated and criticized. Many students mention their fear of failing or the thought that they have not earned the right to be successful, which will ultimately lead to their downfall. People who have to retake exams also commonly report having these feelings. For severe anxiety, it is definitely important to seek to understand the roots with the help of a professional.

What happens when someone reaches out to the Counseling Center?

After making an appointment by phone or email, we use the first conversation to identify the difficulties that the student wants to work on. We then discuss possible steps for overcoming their fears. An outside perspective can help to find solutions that may not have ever occurred to the person suffering. Or we may note that someone can be helped with simpler methods than originally thought, for example by developing a supportive study plan or forming a study group. In addition to one-on-one counseling, we also offer group sessions for students suffering from exam anxiety or for students who have to re-take exams so that they can share their experiences. If we notice the presence of additional deep-seated fears or depression during these conversations, we definitely recommend starting therapy with a qualified external counselor. 

What do you think of taking medicine to calm down and deal with anxiety?

Here it really depends on what and how. For instance, it can make sense to deal with longstanding anxieties by taking anxiety-reducing medication so that you can deal with the situation and confront the roots of your fears. However, this should always be done under psychiatric supervision: The medication and dosage absolutely must be in line with the symptoms. However, once the effects of the medication start to wear off, the fear will come back. This is why facing your fears in therapy is unavoidable. I definitely discourage self-medicating with anxiety-relieving tranquilizers, as taking them regularly can cause addiction.

What can teaching staff do to avoid contributing to students’ exam anxiety?

Instructors should define what will be expected of students in the exam. They should also avoid creating an anxiety-inducing, overly high-pressure environment. Attending university and taking exams are usually enough pressure on their own. For example, if a professor emphasizes during their lecture that half of the class will have failed by next year, this can be extremely tough on an anxious student. Examiners should also be aware that they themselves can become stressed or nervous in an exam situation. They need to be able to regulate these emotions to prevent transferring them onto test takers. They should also evaluate their examination methods regularly.

What would you like to tell students who are currently suffering from exam stress?

Learning is an endurance sport. That’s why it is very important to take charge of your own motivation. A good study plan and study strategy based on the time remaining before the exam, a study group, and small, concrete study goals can be of help. And it pays off to reflect on what exactly interests you about the material. Positive thoughts can also be very helpful.