Struggling to Focus During Exams: Tips for Students with Anxiety

Q: Struggling to Focus During Exams: Tips for Students with Anxiety

Hello, online friend： The university entrance exam is a significant event in everyone's life. <br>You must have put a lot of effort into preparing for it. <br>Have you noticed that your attention span seems to struggle to last more than an hour? Eventually, you may want to wrap t

Inability to concentrate during exams?

I am a student preparing for the university entrance exam, but I have been facing some issues that are affecting my performance, which is quite frustrating.
I tend to be impatient by nature, and often feel anxious when I have only completed half of the exam.
For subjects like Natural Sciences or Social Studies, which have a 110-minute duration, I find that I start to lose focus about halfway through and end up writing carelessly just to finish the exam.
During my practice sessions, I always take breaks and have never completed a full 110 minutes without interruption.
Additionally, I struggle to concentrate for more than an hour while studying.

Moreover, my carelessness is quite severe; about half of my mistakes in math are due to this (for example, errors in addition and subtraction, misreading numbers, etc.), which prevents me from achieving consistent scores.
I've heard that some people suggest asking a doctor for a sedative before the exam to help alleviate carelessness.
Is this true? I feel a bit overwhelmed by the pressure from those around me who are performing well.

Tang Tang, 10~19 year old female. Ask Date: 2020/12/27

Dr. Liao Dinglie reply Psychiatry

Hello, online friend: The university entrance exam is a significant event in everyone's life.
You must have put a lot of effort into preparing for it.
Have you noticed that your attention span seems to struggle to last more than an hour? Eventually, you may want to wrap things up quickly and feel a sense of restlessness.
While this doesn't necessarily indicate "Attention Deficit Disorder" or "Hyperactivity," you might feel that your level of focus and duration is somewhat lacking compared to others, not meeting your own expectations.
Typically, endurance can improve as the brain matures, which is why classes in elementary and middle school are shorter, while in high school and college, class durations begin to extend, such as in laboratory courses, which can even last three hours at a time.

Let me share something with you: in the hospital, sometimes a surgery can take a very long time, such as cancer surgeries, plastic surgeries, or neurosurgeries, which can sometimes exceed 12 hours.
We still have to take turns leaving the operating room to eat and rest.
Attention (carelessness) and endurance (patience during exams) can be improved through practice.
Ironically, worrying about not performing as well as your peers can increase your stress, sometimes leading to poor exam performance.
This situation can be better addressed through your own practice rather than relying on "medications prescribed by a doctor." The purpose of medication is to protect health, not to enhance grades.
Sometimes, to protect brain health, it’s important not to keep the brain in a high-speed state 24/7.
Some students may find that "taking medication makes their memory worse." This is due to the clinical consideration that "what is better for the brain may not necessarily be better for grades."
Medications for treating Attention Deficit Hyperactivity Disorder (ADHD) or Attention Deficit Disorder (ADD) are typically prescribed to aid learning, not specifically for exams.
Using medication to alleviate anxiety targets "stress that can lead to poor performance." If you feel that emotional stress is significantly impacting your studies, it might be beneficial to spend some time discussing this with a professional in an outpatient setting, who can provide you with some advice.
Wishing you all the best and high scores on your entrance exam.
Dr.
Liao Ding-Lie

Reply Date: 2020/12/27

More Info

Struggling to focus during exams is a common issue faced by many students, especially those who experience anxiety. Your situation, where you feel restless and find it difficult to concentrate for extended periods, is not uncommon. Here are some strategies that may help you manage your anxiety and improve your focus during exams.

Understanding Anxiety and Its Impact
First, it's essential to understand that anxiety can significantly affect your cognitive functions, including concentration, memory, and decision-making. When you're anxious, your body is in a heightened state of alertness, which can lead to racing thoughts and difficulty focusing on the task at hand. This is often exacerbated by the pressure of exams and the fear of not performing well.

Strategies to Improve Focus
1. Practice Mindfulness and Relaxation Techniques: Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and reduce anxiety. These techniques encourage you to focus on the present moment, which can help alleviate racing thoughts and improve concentration.

2. Break Tasks into Smaller Segments: Instead of trying to study for long periods, break your study sessions into shorter, manageable chunks. For example, study for 25 minutes and then take a 5-minute break. This technique, known as the Pomodoro Technique, can help maintain your focus and prevent burnout.

3. Create a Study Schedule: Having a structured study plan can help you stay organized and reduce anxiety about what to study next. Allocate specific times for each subject and stick to the schedule as closely as possible. This can help you feel more in control and less overwhelmed.

4. Limit Distractions: Identify what distracts you the most while studying and try to eliminate those distractions. This could mean studying in a quiet room, turning off your phone, or using apps that block distracting websites.

5. Practice Past Papers: Familiarizing yourself with the exam format and types of questions can help reduce anxiety. Practice under timed conditions to simulate the exam environment. This can help you build endurance for the full duration of the exam.

6. Stay Physically Active: Regular physical activity can help reduce anxiety and improve your mood. Even short bursts of exercise, like a quick walk or some stretching, can help clear your mind and improve focus.

7. Seek Professional Help if Needed: If your anxiety is overwhelming and significantly impacts your ability to study or perform in exams, consider speaking to a mental health professional. They can provide strategies tailored to your needs and may suggest therapy or medication if appropriate.

The Role of Medication
Regarding the use of medication, such as sedatives or anti-anxiety drugs, it is crucial to consult with a healthcare professional. While some medications can help manage anxiety symptoms, they are not a long-term solution and should be used cautiously. Medications can have side effects and may not address the underlying issues causing your anxiety.

Conclusion
In summary, managing exam-related anxiety and improving focus requires a multifaceted approach. Incorporating relaxation techniques, breaking tasks into smaller segments, creating a structured study plan, and seeking professional help when necessary can significantly enhance your ability to concentrate and perform well in exams. Remember, it's essential to be kind to yourself during this process and recognize that many students face similar challenges. With practice and the right strategies, you can improve your focus and reduce anxiety during exams.

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