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Exam Nerves

 

Like them or hate them, exams do play a role in our lives. You may be sitting academic examinations or taking assessments for work or promotion, or learning to drive. Whatever the exam we may all feel a little apprehensive, anxious or stressed. These are perfectly normal reactions. Indeed, a certain amount of stress is a good motivator for us to complete the exam. However, if someone is experiencing extreme or intense physiological reactions then this can impede performance and may lead to brain fog i.e. you cannot remember things, a racing heart beat, to feelings of severe anxiety and panic attacks. 

 

What are the symptoms of Exam Nerves?

 

Exam nerves may involve one, some or all of the following:

 

  • Trembling

  • Forgetfulness 

  • Loss of appetite

  • Panic attacks

  • Sleeplessness

  • Stress

  • Anxiety

  • Worry 

  • Depression 

  • Anger

  • Frustration 

  • Social isolation 

  • Being withdrawn

  • Feeling ill

 

Why do some people suffer Exam Nerves?

 

As individuals we all view situations differently and in respect of sitting exams, our response maybe dependent on our previous experience of taking exams, the emphasis we place on achieving a pass or a certain grade, the expectations of others, the expectations placed upon us because of work or peer pressure, or the high expectations we place on ourselves. 

 

As with all challenges in life it is getting the balance that is right. We need enough stress to make us revise and sit the exam, but not too much that our nerves become out of control and create a negative psychological chain reaction. For instance, if you think you cannot cope or you will fail an exam, this may lead to you cramming at the last minute and thus over studying which may lead to forgetfulness. Thoughts of failing or not knowing enough will ruminate in your mind thus causing sleeplessness. The sleeplessness will make you too tired to remember and your performance will suffer. Accordingly, a person can be stuck in a vicious circle with worry, anxiety and stress fuelling the exam nerves.

 

 

How can hypnosis help?

 

Hypnosis can work on a number of levels. Firstly, we can help you breathe slower and deeper. Slow breathing stops the automatic ‘fight or flight’ activating too quickly. This is the panic people experience when faced with a stressful situation. We will then show you how you can control your body by using the progressive muscles relaxation (PMR). PMR is a powerful way of relaxation. It is not simply sitting down and taking a few deep breathes. It is a gradual process whereby you start from the top of the body and work down of relaxing all your muscles. It can take anywhere from 20 minutes to an hour, depending on how stressed a person is and needs to relax. 

 

The PMR is a powerful technique in itself to help you relax when faced with stressful situations. With practice the PMR will take less time and you are more likely to reach deeper levels of relaxation with practice.

 

What if I can’t relax because I’m too wound up or too stressed?

 

There are times when individuals maybe too stressed or anxious that the PMR may not be as effective. In these circumstances, we may use a metaphor induction. This is extremely effective for someone who’s mind is ‘chopping and changing’ as it distracts and switches your attention. In actual fact it gives the mind a pleasant journey as you are not told directly to relax but are given stories or metaphors that have been found to be effective in ‘quietening’ the conscious mind and letting the subconscious mind take over. 

 

Hypnotherapist may also use other methods called confusion techniques if someone finds it hard to relax or is ‘over thinking’. These are extremely effective too. So you see there are many methods a hypnotherapist can adopt in which to induce hypnosis and thus help you take control of your exam nerves. 

 

How many sessions will it take to help me with my exam nerves?

 

Ordinarily, I recommend at least 3 sessions but this depends on the type of exam, the length of time you’ve experience the exam anxiety. Sometimes people may need more sessions. I will discuss this with you at the initial consultation and through the course of your hypnotherapy. 

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