Reframing Thoughts: The Key to Overcoming Exam Anxiety

Exams can stir a whirlpool of anxiety, stress, and panic, a sentiment echoed by 87% of UK students who've wrestled with exam stress, according to YoungMinds. This prevalent challenge sheds light on the intense emotional landscape many young people navigate during exam periods, marked by sleeplessness, low mood, and heightened anxiety.

Understanding that anxiety and stress are natural responses to challenging situations lays the groundwork for managing these emotions more effectively.

Our focus here is to explore pathways for transforming pre-exam stress from a daunting barrier into an opportunity for growth and learning.

Quick Guide: Transforming Exam Stress into Success

If you feel too busy to read the whole of this article I have summarised 5 key points to consider.

If one jumps out at you, simply read that section below.

I hope you can use this as a really helpful article packed full of helpful tools, rather than another things to add to your study list!

Identify and Reframe Negative Thoughts. Recognise common negative or critical thoughts about exams and consciously shift them to a more positive, empowering perspective.

1. Challenge Pessimistic Views: Critically evaluate and challenge your negative thoughts with evidence, asking questions that promote a more balanced and realistic outlook.

2. Cultivate Compassionate Self-Talk: Replace stress-induced negative thoughts with compassionate affirmations that focus on effort, progress, and self-worth.

3. Practice Breathing Techniques and Visualisation: Utilise box breathing and visualisation exercises to calm the nervous system and foster a positive mindset towards exams.

4. Remember Your Worth Beyond Exams: Acknowledge that your value and potential are not defined by exam results, focusing on personal growth and resilience.

   
   
   

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Taking a Step Back: The Power of Reframing

Reframing our thoughts serves as a brilliantly helpful strategy in the face of pre-exam anxiety, guiding us to shift from a negative outlook to a more positive and empowered stance.

Negative thought patterns, often revolving around fear of failure or self-doubt, can significantly impact our mood and motivation. By identifying and transforming these thoughts, we unlock the potential for a more positive approach to exams and learning.

Try to observe the most commonly occurring or unsetting negative and critical thoughts, these often start with ‘what if…?’ or “ I should…’, “ I must….”, I am not good enough at…”.

Our thoughts and beliefs are not always based on facts and can be influenced by our emotions and past experiences. By examining them with curiosity and openness, we can begin to break free from self-limiting patterns and cultivate a more positive and empowering mindset.

First step - Identify the most tricky thoughts.

Try to do is practice adding in ‘I am noticing I am having a critical/negative/worry thought’.

By adding ‘I’m noticing… when you spot those types of thoughts helps us to take the sting out of them.

It allows us to take a step back, to observe them with curiosity and see these thoughts as products of our minds, or simply guesswork of the mind, rather than as facts.

Second step - Challenge the negative thought.

Once you've identified the negative thought, challenge it with evidence to the contrary. For example, remind yourself of previous exams or assignments where you did well, or recall moments where you demonstrated your strengths and abilities.

A CBT therapist may use several questions to challenge unhelpful critical, or negative thinking. The aim is to identify more balanced and realistic perspectives. Here are some examples of questions that you could ask yourself when working with the most common thoughts you have identified.

Not all of these questions will be relevant to every thought, so just use the ones that help you to develop an alternative perspective that is more fair helpful and empowering.

• What evidence do you have to support this all-or-nothing thought?

• What are some alternative explanations for the situation?

• How likely is it that this extreme outcome will occur?

• Are there any shades of grey in this situation?

• How would someone else view this situation? What would they say?

• What is the worst-case scenario, and how could you cope with it?

• What is the best-case scenario, and how realistic is it?

• Are there any exceptions to this all-or-nothing thinking?

• What would happen if you approached this situation with a more balanced perspective?

• What advice would you give to a friend who was thinking in this way?
  
  
  

Third step - Reframe your thoughts

One way to reframe the fear of failure is to change the way you view exams. Instead of viewing them as a measure of your worth or intelligence, see them as an opportunity to test your knowledge and understanding of the subject matter. Embrace the challenge and use it as a chance to showcase your abilities and growth.

For example, instead of saying "I'm not smart enough," you could reframe it as "I have worked hard to prepare for this exam, and I trust that I have the knowledge and skills to do my best."

Instead of thinking "I'm going to fail this exam," we can reframe our thoughts to "I may not get the grade I want, but that doesn't mean I'm a failure. I can learn from this experience and work harder next time."

This change in perspective helps us focus on our growth and learning, rather than on our perceived shortcomings.

Reframing our thoughts also helps us to develop a more balanced and realistic view of ourselves and the situation. It can be easy to fall into the trap of all-or-nothing thinking when we're stressed, which can lead to catastrophising and magnifying the negative aspects of the situation. By challenging the most upsetting thoughts and looking for evidence to the contrary, we can develop a more fair, compassionate and accurate view of the situation.

The Power of Nature Breaks in Reframing Study Stress

Incorporating breaks that involve movement, especially when it means stepping outside into nature, can be a transformative method for reframing thoughts during intense study periods.

Nature's vast, open spaces and the rhythmic patterns of movement work synergistically to reset our mental landscape. This immersion in the natural world, coupled with physical activity, encourages a shift from a confined, stress-induced mindset to a broader, more optimistic viewpoint.

The serene environment and fresh air help dissipate feelings of overwhelm, making room for a refreshed perspective. This not only aids in dissolving the barriers of negative thoughts but also promotes a sense of connectedness and well-being.

By engaging in outdoor physical activities, such as walking through a park or hiking a trail, we allow our minds to detach from academic pressures and embrace a moment of clarity and peace, setting a solid foundation for a more positive approach to challenges and studies.

Embracing Compassionate Self-Thoughts

Examples or reframing negative or critical thoughts into compassionate self-thoughts can be a transformative strategy for managing pre-exam stress.

Here are some examples of how to turn common stress-induced thoughts into positive affirmations. Write down the ones that resonate with you or edit the words uses so it feels like something that really lands well with your personal pre exam self care needs.

Old thought "What if I fail?"

Reframed thought "I am doing my best, and that is enough. Every effort is a step towards success."

This shifts the focus from fear of failure to recognition of effort and progress.

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Old thought "I should have studied more"

Reframed thought "I have put in significant effort, and I will use what time I have left efficiently."

This acknowledges past efforts and focuses on future possibilities rather than past regrets.

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Old thought "I must not disappoint everyone"

Reframed thought "I am proud of myself for how far I've come, and my worth is not defined by a single exam."

This reduces the pressure of external expectations and centers your sense of self-worth.

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Old thought "I am not good enough at this subject"

Reframed thought "I am continuously improving, and every challenge is an opportunity to learn more."

This encourages a growth mindset, viewing challenges as opportunities rather than insurmountable obstacles.

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Old thought “What if I forget everything?”

Reframed thought “I trust in my preparation and my ability to recall what I have studied.”

This builds confidence in your abilities and preparation rather than succumbing to fear.

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Old thought “I should be as good as my friends”

Reframed thought “My journey is unique, and I celebrate my own progress and achievements.”

This fosters self-acceptance and individuality, reducing comparisons that often heighten stress.

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Old thought “I must achieve a perfect / the best score”

Reframed thought “I aim to do my best, understanding that perfection is not the goal, but growth is.”

This eases the pressure for perfection, focusing instead on personal development and effort.

Cultivate a compassionate mindset

Cultivating a compassionate mindset means developing a mindset that is kind, caring, and understanding towards ourselves and others. It involves treating ourselves and others with empathy and non-judgment, and responding to difficulties with kindness and patience.

By cultivating a compassionate mindset, we can reduce negative emotions such as stress, anxiety, and self-doubt, and increase positive emotions such as happiness, well-being, and resilience.

We are often far more compassionate to others, so one way of cultivating this for ourselves is to think of compassionate advice that you might give another person in a similar situation. Or, try to consider fair and compassionate perspectives that you might hear from your most supportive friends or family members.

You might need to spend a few minutes coming up with your own, but these could be along the lines of the suggestions below. 

• "It's okay if I'm not perfect. Success can come from learning, growing, and doing the best that I can." 

• "I can be proud of myself for trying, even if I don't get everything right. My efforts and progress are what matter, not perfection."

• “It's okay for me to feel anxious and worried about exams, and I deserve support during this time.”

• “My worth and value are not tied to my exam results”

• “It's important for me to prioritise self-care and self-compassion during this stressful period.”

• “I believe in my abilities and potential, and I have confidence in my capacity to succeed.”

• “ I am not alone, I know it's okay to ask for help and support when I need it, and there is no shame in seeking guidance from others.”

• “My exam results do not define my intelligence, creativity, or potential for success.”

• “I can take things one step at a time, and I focus on what I can do today to prepare and stay calm.”

• “No matter what happens, I know that I have the strength and resilience to overcome any challenge and move forward.”

  
  

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Learn some breathing skills.

Another way to manage the escalating panic symptoms is to focus on your breathing. When we experience anxiety or panic, our breathing becomes more shallow and rapid, exacerbating the physical symptoms that our threat system is generating.

The simplest version is to take a few slow, deep breaths, inhaling through your nose and exhaling through your mouth, and focus on the sensation of air filling your lungs. This will help calm your nervous system and bring your body back into a state of relaxation.

Try box breathing as a way of helping regulate your threat system.

Box breathing is a highly effective yet straightforward technique to add to your relaxation toolkit. Its purpose is to restore your breathing to its natural rhythm while sending a calming message to your "threat system" that everything is alright in the present moment.

To practice box breathing, you may find it helpful to locate a square shape in your surroundings and use it as a point of focus while you follow the four stages of breathing. This external focus on the square shape can help you momentarily detach from any negative internal mental chatter.

The key to success is to take slow and steady breaths at your own comfortable pace, while following the four sides of the square:

• Inhale slowly through your nose

• Hold your breath for a similar duration

• Exhale slowly through your nose

• Hold your breath for a similar duration

The purpose of this technique is to restore breathing to its natural rhythm, sending a calming message to the brain that everything is okay in the present moment. Practice this technique before you start studying today, along side some of the other tools such as reframing negative thoughts, compassionate self talk or visualisation, and observe how it can help you. calmness and relaxation.

Try visualisation

Visualisation works by activating the same brain regions that are involved in actually performing the action being imagined. When we imagine ourselves doing something successfully, our brains are essentially rehearsing that activity and creating neural pathways that support the desired behaviour.

Visualisation taps into the power of our subconscious minds, which is the part that controls our thoughts, emotions, and actions. By using visualisation, we can program our subconscious minds with positive images and ideas, which can help us to overcome negative beliefs and emotions that may be holding us back.

Visualisation is also helpful because it helps us to stay focused and motivated on our goals. When we have a clear mental picture of what we want to achieve, it becomes easier to stay on track and make progress towards our goals.

Below is an script I recommend you tailor yo your individual situation and ensure it uses language that resonates with you as well as including values and qualities that are important to you:

Visualisation exercise.

Get yourself comfortable, close your eyes, take a deep breath and imagine yourself walking into the exam room feeling calm and confident.

• I see myself sitting down at my desk, taking out my pen and paper, and looking over the exam questions. As I read through each question, I feel my mind becoming clear and focused.

• I remind myself that I am well-prepared and have studied enough for this exam. I feel a sense of calm and assurance wash over me as I recall the hours of preparation and practice that have led me to this moment.

• I begin to answer the first question, and I feel my thoughts flowing easily and confidently onto the page. I take my time, staying focused on each question and feeling a sense of satisfaction with each answer.

• As I move through the exam, I notice my body and mind feeling relaxed and energised. I take deep breaths and remind myself of my capabilities and strengths. I see myself feeling positive and optimistic, knowing that I am doing my best and that I will succeed.

• When I finish the exam, I look over my answers and feel proud of myself for the effort and dedication I have put in. I feel a sense of accomplishment and satisfaction, knowing that I have done everything in my power to prepare for and complete the exam successfully.

• I leave the exam room feeling relieved and content, knowing that I have given it my all and that I can now move forward with confidence, whatever the outcome may be.

A final note

Your performance in your exams does not define your worth or intelligence. Keep things in perspective and remind yourself that life is full of opportunities to learn and grow. Use your exam experience as a chance to develop your problem-solving skills and learn from your mistakes.

By reframing exams and managing exam-related anxiety and panic requires a shift in mindset and a commitment to self-care. By changing the way you view exams, focusing on your breathing, practicing positive, compassionate self-talk and visualising your ability to cope, you can approach exams with confidence and calm.

Remember that exams are just one part of your academic journey, and they do not define your worth or potential.

Lisa Johnston

CBT & EMDR Therapist

Director My Therapist Online

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