A dry mouth, sweaty hands, and the feeling of having forgotten everything you have acquired over weeks of laborious work – for many people, exam anxiety is a constant companion in school, university, or career. But fear is not a dead end. It is a physiological state your body creates to prepare you for a challenge.
Stress Hormones & Blockades
Chemically, adrenaline and cortisol flood the body. While adrenaline provides short-term mobilization, cortisol negatively affects signal transmission in the hippocampus during prolonged stress. This leads to the typical phenomenon of "knowledge loss" under pressure.
The Power of Preparation
Security comes from structure. When you feel you master the material, the stress level drops automatically. A solid learning plan is the best foundation.
The 24-Hour Stop
Stop learning 24 hours before the exam. Anything you don't know by then, you won't absorb sensibly in panic. Use the time for relaxation and light movement.
SOS Techniques for Panic
- **The 5-5-5 Method:** Inhale for 5 seconds, hold for 5, exhale for 5. Repeat three times.
- **Grounding:** Press your feet firmly into the floor. Feel the stability.
- **Positive Affirmation:** Say to yourself: "I am prepared. I can do this."