Overcoming Exam Anxiety: A Journey Through Mental Health Challenges

The feelings associated with exams?

Hello, Doctor: It's been a long time since we last met.
Perhaps I should have listened to your advice sooner! Aside from mentioning my poor memory and difficulty retaining information from books, I’ve lost interest in reading because I’ve read some books in the past.
I find it completely hard to focus on studying, and sometimes I can't calm my mind.
Besides feeling sleepy after taking medication, I also experience excessive drowsiness when I forget to take my meds! So, I need to first combat my illness before I can study.
When I feel sleepy or distracted, I rely on coffee to stay alert! However, the more stress I have, the more coffee I consume! I end up drinking so much that even with sleep medication, I can’t sleep all night! Sometimes, I even feel a sense of panic! I have to do a little bit of tidying up and household chores, unlike other students who can just stay in tutoring centers to study, review, or watch videos.
Honestly, I’ve already spent money on this investment, and now I want to give up! I really can’t pass the national exam! I don’t know if I’m pursuing my dreams or just wasting time? Especially in this era of rising costs, I want to work and earn money.
But I have no skills, and I have a mental illness, so my future looks bleak! I really don’t want to do hard labor and then still think about the national exam.
If I can’t pass it and feel like I’m struggling to study, working seems more practical! Initially, I thought that passing the national exam would allow me to hold my head high in front of my relatives and also help me find a partner to fulfill my mother’s wishes.
Aside from the financial investment, I haven’t worked at all during my study preparation period! I have no income! I really don’t know what else I can do.
I’m sorry if this affects you, Doctor Ding.
I sincerely apologize.

Jason, 30~39 year old female. Ask Date: 2016/10/05

Dr. Ding Shuyan reply Psychiatry

Hello, thank you for your hard work! I see you are striving to improve.
In fact, whether it's for exams or work, maintaining good physical and mental health is a fundamental requirement.
If you can't focus on studying and force yourself to give up work, it may indeed be counterproductive.
Success is not guaranteed just by studying; many people find themselves in between.
I suggest you reassess your strengths and interests, and consider job opportunities based on these, as this may lead to a more successful and manageable experience.

Mental illnesses can sometimes resemble chronic conditions, and adhering to a medication regimen can be beneficial in managing symptoms.
If you experience excessive daytime sleepiness, it’s important to determine whether it’s due to irregular lifestyle habits or if your medication needs adjustment; this is something you can discuss with your physician.
Drinking coffee for alertness might make it harder for you to relax and could affect your sleep at night, so please evaluate that for yourself.

Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2016/10/05

More Info

Overcoming exam anxiety is a multifaceted challenge that many individuals face, particularly in high-stakes situations such as national examinations. Your concerns reflect a common struggle among students, especially those who have been preparing for exams for an extended period. It’s essential to recognize that your feelings of anxiety, frustration, and uncertainty are valid and shared by many.

First, let’s address the emotional turmoil you’re experiencing. It’s clear that the pressure of the exam has taken a toll on your mental health, leading to feelings of hopelessness and fatigue. The cycle of anxiety can be debilitating, often exacerbated by the fear of failure and the weight of expectations—both self-imposed and external. It’s crucial to acknowledge that it’s okay to feel overwhelmed and to admit that you’re struggling. This acknowledgment is the first step toward finding a solution.

One effective strategy for managing exam anxiety is to shift your focus from the outcome of the exam to the process of preparation. Instead of fixating on the fear of failing or the pressure to perform, try to concentrate on the small, manageable tasks that lead to your goal. Break your study material into smaller sections and set achievable daily goals. This approach can help reduce the overwhelming feeling of having to cover everything at once and can provide a sense of accomplishment as you complete each task.

Additionally, consider incorporating relaxation techniques into your daily routine. Practices such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can significantly reduce anxiety levels. These techniques help calm the mind and body, allowing you to approach your studies with a clearer and more focused mindset. Regular physical activity is also beneficial; it releases endorphins, which can improve your mood and reduce stress.

It’s important to address the role of caffeine in your routine. While it may seem like a quick fix for fatigue, excessive caffeine can lead to increased anxiety and disrupt your sleep patterns, creating a vicious cycle of fatigue and anxiety. Try to limit your caffeine intake, especially in the hours leading up to bedtime, and explore other ways to boost your energy, such as short walks or light stretching.

You mentioned feeling a sense of hopelessness regarding your future and the pressure to succeed. It’s vital to remember that your worth is not solely defined by your exam results. Consider exploring alternative paths that align with your interests and strengths. Engaging in part-time work or volunteer opportunities can provide valuable experience and help you build skills that may enhance your employability, regardless of the exam outcome.

Lastly, don’t hesitate to seek professional help if your anxiety feels unmanageable. A mental health professional can provide support and guidance tailored to your specific needs. Therapy can offer you coping strategies and a safe space to express your feelings, while medication may be an option if your anxiety is significantly impacting your daily life.

In conclusion, overcoming exam anxiety is a journey that requires patience and self-compassion. Focus on the process, incorporate relaxation techniques, manage your caffeine intake, and explore alternative paths. Remember, it’s okay to seek help, and you are not alone in this struggle. Your mental health is paramount, and taking care of it will ultimately lead to better outcomes in all areas of your life.

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