If you have just started to read this section regularly, you should know that, as the old saying goes - “Don't give a man the fish, teach him how to fish and you feed him for a lifetime”, our aim with these articles is to provide useful content that will only make sense when reflected upon and experienced in everyday life. In this issue, we chose to address anxiety, taking into account the coming exam period.
“A giant in clay feet” was the expression I heard to describe the impact that anxiety had in situations when we felt pressured to do well (whether in an exam, oral presentations, job interview). It was as if anxiety, in these evaluation situations, devoured all knowledge and confidence, turning a so far apparently solid structure into a fragile one.
How would you represent your anxiety in evaluation situations? If you had to give it a name, what would it be? How much does it weigh on you and your performance?
Certainly, if we were to bring together all the individual representations of anxiety, we would have different shapes, dimensions, weights and measures.
Anxiety arises when something is perceived as a threat, for example, when we anticipate that a stressful or less good event will occur. Like everything in life, anxiety is good
in the right amount. A little anxiety is normal and even desirable, as it mobilizes us for action, keeps us focused and diligent, looking for ways to resolve the situation at hand. However, when too much, it can interfere with our concentration and performance.
The fear of failing, of not meeting expectations - ours and/or that of others, the tendency to be a perfectionist, having a less positive representation of cognitive abilities, having had previous negative experiences, are some of the reasons that contribute to anxiety in these evaluation moments.
To better manage anxiety…
KNOWING - RELAXING - THINKING - CARING - TRUSTING – PREPARING
are key elements.
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KNOWING
Identify the signs and reasons for anxiety. Without this knowledge, it is difficult to activate the strategies that allow us to manage it. So ask yourself:
- Where in my body do I feel anxiety? What effects does it have on me? Do I get more tense, a faster heartbeat, gastrointestinal changes, the feeling of an empty head, unable to focus (…)?
- What do I think and feel in these moments? Do I feel sad, angry and/or nervous? Do I anticipate failure? Do my worries become predominant?
- What do I usually do? Do I avoid the situation by postponing the study? Do I study too much, having difficulty disconnecting, not getting enough sleep and unable to do other equally important activities?
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RELAXING
Activate relaxation strategies as soon as you notice the physiological signs of anxiety (e.g. deep breathing strategies, muscle relaxation, visualization...)
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THINKING
Identify, debate and replace the thoughts that are contributing to your anxiety (such as: "everything always goes wrong for me", "I will not succeed", "this is unfair") and put the situation in perspective, in order to avoid falling into a cycle of catastrophist thoughts (“this is just an exam”, “it is not an exam that will define me…”, “mistakes are part of the learning process”, “I studied and I will do my best”,…).
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CARING
Self-care practices are important, such as: staying physically active, getting enough sleep, eating healthy, hydrating, moderating alcohol, coffee and tobacco consumption, staying connected to other people and creating moments of leisure and relaxation.
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TRUSTING
"Nobody gets good results while they are fighting their own doubts." (Marujo, Neto & Perloiro, 2011). In times of greater pressure, it is very easy to lose confidence in our abilities or in what we prepare for. Thus, it may be useful to remember past successes, finding the “giant” that exists in you.
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PREPARING
Anxiety will always be higher when we feel that we are not in control or are unaware of the situation. For this reason, preparation is essential, either when studying in a timely manner, or when practicing for a test/presentation interview, in order to feel more confident.
For all these reasons, learning to manage anxiety is essential to boost our performance.
If you want to find out more about how to manage anxiety before, during and after an exam, read the CHECKLIST that we have organized for you, allowing you to identify what you already do and what you can continue to include in your anxiety management practices.
Note: Although a certain level of anxiety is normal and desirable, when it begins to cause intense suffering and interfere with our actions, it is important to seek psychological help.
Additional information on the subject...
- Seco, G., Pereira, A., Filipe, L., Alves, S., & Duarte, A. (2012). Como ter sucesso no ensino superior – Guia prático do estudante. Lisbon: Pactor
- Document “3 passos para lidar com a ansiedade” [source: Portuguese Psychologists Association]
- Document “Aprender a relaxar” (source: GAPsi-FCUL) [instructions for muscle relaxation and diaphragmatic breathing)
- Breathing training [ video here]
- Ted Talk “How to make stress your friend”
Carla Vale Lucas and Ana Rita Sobral
Student Support Office