How To Not Overthink Before Exams: Think Of The Worst

It's the night before a major exam, and your stomach is in knots. You've been studying for weeks, but you can't shake the feeling that you're going to fail. Your heart races as you imagine the worst-case scenario - getting a disastrous grade, having to retake the class, disappointing your family and friends. It's a familiar feeling for many students.

The key to performing your best on exams is to embrace that worst-case scenario rather than running from it. By taking the time to truly envision and plan for the absolute worst that could happen, you can actually find a sense of calm and focus when it comes time to take the test. Here's why this strategy works, and how you can use it to conquer exam anxiety for good.

Face Your Fears Head-On

It's human nature to avoid thinking about negative outcomes. When we're worried about something, our instinct is to push those anxious thoughts away and focus only on positive possibilities. However, this approach often backfires when it comes to high-stakes situations like exams.

The more we try to push away or ignore our fears, the more power we give them. Rather than denying your worries, the best thing you can do is fully confront them. Take some time before your exam to envision the absolute worst that could happen - getting a failing grade, having to retake the class, or even disappointing your loved ones. Though it may feel uncomfortable, walking through these scenarios can actually help reduce their power over you.

Develop a Plan B

Once you've identified your worst-case fears, the next step is to develop a plan for how you would handle that situation. This may involve speaking to your professor about potential makeup options, researching alternate course schedules, or simply reminding yourself that a bad grade is not the end of the world.

By having a clear plan in place, you'll feel a greater sense of control and security. Your brain will recognize that even if the worst happens, you have a path forward. This sense of preparedness can go a long way in calming your nerves and allowing you to focus during the exam.

Anxiety is often fueled by a sense of uncertainty and lack of control. But when you have a plan, you take away that uncertainty and give your brain permission to relax.

Step by Step 

Once you've faced your fears and developed a backup plan, the final step is to reframe your mindset around the exam. Try to shift your focus away from the outcome of the exam and towards the process of taking it. Rather than worrying about the grade, concentrate on breathing deeply, staying present, and doing your absolute best. This mindset shift can go a long way in reducing anxiety and helping you perform at your peak.

As you work through each section or question, take a moment to acknowledge when you've successfully completed a task or demonstrated your knowledge. These small "wins" can help reinforce the progress you're making and give you a sense of momentum, rather than getting bogged down by concerns about the overall outcome. For example, if you nail the first short answer question, allow yourself to feel a brief sense of accomplishment before moving on to the next item. By counting these small victories along the way, you can maintain a positive, process-oriented mindset that keeps anxiety at bay. 

Go get that A

Ultimately, the key to conquering exam anxiety is to acknowledge and embrace your fears, rather than trying to ignore them. By facing your worst-case scenario head-on and developing a plan to address it, you'll find that your brain is able to relax and focus on the task at hand. So take a deep breath, trust in your preparation, and go get that A!