If your first university test-writing experience has you feeling overwhelmed, counsellors at MacEwan’s Wellness and Psychological Services say you might want to ask yourself a couple of questions.

How anxious is too anxious?

A little bit of anxiety going into an exam is perfectly normal and actually a good thing. Exams are high-stress situations, after all. Having a few butterflies in your stomach and a bit of adrenaline in your body can help you perform better.

But there is a threshold. As anxiety starts to increase, there’s a point at which it becomes detrimental. If your mind goes blank and you can’t remember answers to questions you knew two hours earlier, or if the butterflies in your stomach want out so desperately you end up throwing up in a garbage can, or if every fibre of your being is telling you to pick up and run. Then, it’s time to get help from a counsellor.

Is the anxiety expected or unexpected?

This is the time for brutal honesty. Is the anxiety you’re feeling actually warranted? If you’re not prepared and didn’t put the work you needed to into studying, then anxiety is probably a normal and natural consequence of not being ready. Addressing the problem, in this case, means things like setting a schedule and sticking to it, going to classes, and working on memorization techniques.

But if you really did study, went to classes, ate well, didn’t overindulge in caffeine and had a good night’s sleep before the exam, and you’re still finding yourself in a situation where feelings of anxiety are taking over, then that’s unexpected anxiety and there are strategies that might help:

1. Don’t fight it

Notice how you’re feeling and acknowledge it. You’re feeling nervous because this test matters. Knowing those feelings are there won’t make them go away, but it can help keep them from escalating.

2. Look for perspective

It’s common for students going into an exam to tell themselves, “If I don’t pass this, it’s going to be a disaster.” That kind of thinking really piles on the pressure.

If you’re in a four-year program, you could write up to 100 exams during the course of earning your degree. A single exam is going to be worth a tiny part of your total GPA and likely won’t make or break your entire university career. That doesn’t mean you shouldn’t study or care about your results, but taking your exams one at a time can help put things into perspective.

3. Lose the negative self-talk

What's going on inside your head during the days, hours and moments before you sit down at the desk to write your exam?

If your self talk includes, ‘I’m going to fail this exam,’ ‘this is going to be really hard’ or ‘this is going to be terrible,’ you could be making things worse. Repeatedly thinking these things can intensify anxiety.

Try identifying negative thoughts and challenging them. You don’t actually know you’re going to fail this exam. Remind yourself about the preparation you’ve done and think about what you do know.

4. Stop comparing yourself to everyone else

It might seem like everyone else has got this, but you don’t really know how other people have prepared or the situations they are in – and it doesn’t really matter.

Just because someone is leaving early doesn’t mean they aced the exam. Remember that you’ll be better off if you focus on yourself and your own process.

5. Learn how to relax

There are tons of YouTube videos out there that can guide you through relaxation techniques, including progressive or passive muscle relaxation, and guided imagery, but one of the easiest ways to relax before or during an exam is to breathe.

If you notice that your heart rate is elevated and your breathing is shallow, you might want to try some deep breathing. Instead of taking two- or three-second breaths, breathe in for five seconds through your nose and out for five seconds through your mouth.

But don’t wait until you’re in an exam to give this a try. Relaxation skills are just that – skills. So you need to practice. Make it part of your exam preparation process and spend a few minutes a day practicing whichever method you choose.

When all these things don’t work

If nothing seems to help, and the anxiety just seems too much to bear, it’s time to get help.

Counsellors in Wellness and Psychological Services meet students in this situation all the time, and Access and Disability Resources offers tools for students who have been diagnosed with anxiety. The two service areas often work together to help students.