{"id":2830,"date":"2019-12-03T14:35:00","date_gmt":"2019-12-03T14:35:00","guid":{"rendered":"https:\/\/www.osmosis.org\/blog\/?p=2830"},"modified":"2025-06-26T15:10:37","modified_gmt":"2025-06-26T23:10:37","slug":"how-to-manage-excessive-exam-anxiety","status":"publish","type":"post","link":"https:\/\/www.osmosis.org\/blog\/how-to-manage-excessive-exam-anxiety","title":{"rendered":"How to Manage Excessive Exam Anxiety"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">In This Article<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.osmosis.org\/blog\/how-to-manage-excessive-exam-anxiety\/#Challenge_Distorted_Thoughts\" >Challenge Distorted Thoughts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.osmosis.org\/blog\/how-to-manage-excessive-exam-anxiety\/#Deep_Breathing\" >Deep Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.osmosis.org\/blog\/how-to-manage-excessive-exam-anxiety\/#Progressive_Muscle_Relaxation\" >Progressive Muscle Relaxation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.osmosis.org\/blog\/how-to-manage-excessive-exam-anxiety\/#Imagery_Techniques\" >Imagery Techniques<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><em><strong>Stressed out about board prep? Osmosis learner Jane Zhang shares some techniques that can help you overcome your test anxiety.&nbsp;<\/strong><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osmosis is not only a medical education platform, but also a strong advocate of student wellness. As an Osmosis Medical Education Fellow and someone who has experienced exam anxiety, I\u2019d like to share some strategies that I have found helpful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">First of all, remember: it\u2019s&nbsp;<strong>completely normal<\/strong>&nbsp;for medical students to have anxiety before exams, especially high-stakes board exams. While a moderate amount of anxiety can often sharpen focus and enhance concentration, too much anxiety can worsen exam performance. Specifically, intense worrying or nervousness can cause racing thoughts, poor concentration,&nbsp;<a href=\"https:\/\/www.osmosis.org\/learn\/Insomnia\">insomnia<\/a>,&nbsp;<a href=\"https:\/\/www.osmosis.org\/learn\/Clinical_Reasoning:_Eating_disorders\">anorexia<\/a>,&nbsp;<a href=\"https:\/\/www.osmosis.org\/pdf\/44486036?p=2\">tiredness<\/a>,&nbsp;<a href=\"https:\/\/www.osmosis.org\/learn\/Clinical_Reasoning:_Headache\">headache<\/a>,&nbsp;<a href=\"https:\/\/www.osmosis.org\/learn\/Hydration\">sweating<\/a>, and many other problems.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have uncontrollable anxiety for exams, the following techniques can minimize stress and improve test performance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Challenge_Distorted_Thoughts\"><\/span>Challenge Distorted Thoughts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"468\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_f76bb6.png\" alt=\"Osmosis illustration of Medical student experiencing anxiety and distorted thoughts.\" class=\"wp-image-2832\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_f76bb6.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_f76bb6.png?resize=300,201 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.osmosis.org\/learn\/Generalized_anxiety_disorder\">Anxiety<\/a>&nbsp;is often triggered by distorted thoughts such as the following:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Overgeneralizing:<\/strong>&nbsp;&#8220;I didn&#8217;t know the first question on the exam, so I definitely won\u2019t know the rest of them.&#8221;<\/li>\n\n\n\n<li><strong>Catastrophic thinking:<\/strong>&nbsp;\u201cI will forget everything I learned as soon as I start the exam.&#8221;<\/li>\n\n\n\n<li><strong>Self-critical comparisons:<\/strong>&nbsp;\u201cI barely make the minimum passing level. I am a failure. Everyone else is smarter than me.&#8221;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">After identifying dysfunctional thoughts, replace them with rational responses, such as, \u201cIt&#8217;s okay if I had a rough start to the exam,\u201d and \u201cI am able to do this if I just calm down and focus.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Set some time out for yourself each day leading up to your exam to practice voicing aloud these affirmative thoughts. Before the exam and during the exam as needed, silently repeat these phrases to yourself. Soon, these rational thoughts will prevail over the negative ones, and you will develop a habit of thinking positively and logically.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deep_Breathing\"><\/span>Deep Breathing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"468\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_86765e.png\" alt=\"Osmosis illustration of Medical student practicing deep breathing exercises.\" class=\"wp-image-2833\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_86765e.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_86765e.png?resize=300,201 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Adding a physical element to the aforementioned cognitive method can help further reduce anxiety. Try it with these steps:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Concentrate on breathing deeply in and out through your mouth, letting air fill your lungs and then your abdomen.&nbsp;<\/li>\n\n\n\n<li>Hold your breath for a few seconds.&nbsp;<\/li>\n\n\n\n<li>Exhale slowly.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Deep breathing activates the parasympathetic nervous system (the \u201crest and digest\u201d division of our nervous system), provides more oxygen to the brain, and distracts you from your worries. Osmosis has a great blog about it, which you can read&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2019\/04\/30\/breathing-practices-to-calm-the-mind-before-a-test\">here<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Progressive_Muscle_Relaxation\"><\/span>Progressive Muscle Relaxation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Another tactic I have found helpful is progressive muscle relaxation. Start by tensing a group of muscles (usually beginning with the forehead, then shoulders, arms, and legs) for about 15 seconds. Gradually release the tension in that muscle group for about 20 seconds. Deep breathing is often combined with muscle relaxation in which muscle contraction is done with inhalation, and muscle relaxation &nbsp;performed with exhalation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Imagery_Techniques\"><\/span>Imagery Techniques<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"468\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_4fac8d.png\" alt=\"Osmosis illustration of Medical student reducing stress with imagery techniques.\" class=\"wp-image-2834\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_4fac8d.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_4fac8d.png?resize=300,201 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">To practice guided imagery, imagine yourself in a calm, peaceful setting such as a garden or a beach. Think about what you see, hear, smell, and feel in that setting. This can help you relax and relieve stress. Imagery rescripting techniques are ideal for those who have had bad exam experiences such as failure, a panic attack, or passing out. Try substituting these negative memories with mental images of relaxing and successfully answering questions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thanks for reading this post, and I hope these help you for your next exam!<strong><em>Osmosis can help you reduce test anxiety by making it easier to organize your studying to learn more effectively. Get started with\u00a0<a href=\"https:\/\/www.osmosis.org\/plans\">Osmosis<\/a>\u00a0today.<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.osmosis.org\/plans\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"250\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_08028c.png\" alt=\"The most powerful platform for learning medicine and the health sciences. Try it now.\" class=\"wp-image-2837\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_08028c.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_08028c.png?resize=300,107 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>About Jane<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Jane Zhang is a third year medical student at the&nbsp;<\/em><em><a href=\"https:\/\/peoria.medicine.uic.edu\/\" target=\"_blank\" rel=\"noreferrer noopener\">University of Illinois College of Medicine at Peoria<\/a><\/em><em>, located in her hometown of Peoria, IL. In her free time, Jane enjoys catching up with friends and family, listening to and playing music, and watching animal videos on YouTube.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stressed out about board prep? Osmosis learner Jane Zhang shares some techniques that can help you overcome your test anxiety.&nbsp; Osmosis is not only a medical education platform, but also a strong advocate of student wellness. As an Osmosis Medical Education Fellow and someone who has experienced exam anxiety, I\u2019d like to share some strategies [&hellip;]<\/p>\n","protected":false},"author":61,"featured_media":2831,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[20,22],"tags":[],"class_list":["post-2830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exam-prep","category-health-and-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Manage Excessive Exam Anxiety - Osmosis Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.osmosis.org\/blog\/how-to-manage-excessive-exam-anxiety\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Manage Excessive Exam Anxiety - Osmosis Blog\" \/>\n<meta property=\"og:description\" content=\"Stressed out about board prep? Osmosis learner Jane Zhang shares some techniques that can help you overcome your test anxiety.&nbsp; Osmosis is not only a medical education platform, but also a strong advocate of student wellness. 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