Self-Help Information: Final Exam Panic
Final exams are stressful, but they don't have to be distressful.
Because exams require you to produce information and results, not
just receive them as in lectures, they are stressful. Your mind and
body naturally react to the anticipation of these demands. Getting
"psyched up" about finals helps you stay alert, attentive, and
focused.
Too much worry, however, may lead to
final exam panic, a syndrome known to many vet students. Below are
symptoms.
You waste time worrying about your
GPA/class rank rather than preparing for finals.
Instead of studying more, you study
less…until the last possible moment.
You don't sleep much the night before
the exam. You stay up late to cram.
You are convinced that you will
receive a bad grade or that your mind will go blank during
the exam.
You are fine all semester, then you
catch a cold or get sick during or right after finals.
Causes
The panic preceding finals appears to result
from two general causes: distorted thinking about exams and
behavioral patterns in preparing for them. Distorted thinking is the
unrealistic way vet students think about themselves and their exams.
Some feel inadequate and are afraid exams will reveal their true
inabilities. Several worry excessively about the grades they think
they'll receive as if worrying over grades will help them prepare
better. Many endlessly compare themselves with classmates or fret
over how family or friends will react. Behavioral patterns, such as
study habits, are a second cause. Below are three types of study
habit patterns of vet students. Although not psychologically
researched types, they can be helpful in understanding how final
exam panic develops. See which type best describes you.
TYPE A ("Regular"). Concerned about learning
the material as well as performing on exams…From day one, paces self
through semester with regularly scheduled study and review
periods…Usually does not have to cram…Has positive attitude toward
exams and professors…Sees exams as opportunities to demonstrate well
prepared understanding of material…Gets a good night's rest before
exams.
TYPE B ("Irregular"). Concerned about
performance, but more on an exam basis…Motivation for study sparked
by the approaching exam date…Prone to procrastination…Inconsistent
study schedule…Reviews only when absolutely necessary…Stays up late
and often has fitful sleep before exam.
TYPE C ("Infrequent"). Desire for study
usually occurs at the last moment and intensity of study not high…No
study plan…Preparation based on how student feels-study when the
mood hits…Regular review periods replaced by cramming…Some lecture
notes missing…Most material read only once and often just before
exam.
Remedies
Here are some tips on minimizing final exam
panic. Type As won't have to change their routine too much. Type Bs
will probably recognize the suggestions and will need to work on
them. Type Cs may have a hard time seeing how these will help, but
should try them without delay.
Change Your Thinking
Rational Self-Talk. Remind yourself that an
exam is a professor's measure of your knowledge or skill in a course
and not a reflection of who you are as a whole person. Don't fret
about what friends or family think. And, forget about comparing
yourself with classmates; do the best you can. Remember that finals
are necessary and useful. Besides, would you study this hard if
there were no finals?
Don't Catastrophize. Jumping to the conclusion
that you will fail or have a mental block on the exam only creates a
wall of fear that interferes with concentration. Your negative
predictions are not facts. Focus on the present and what study steps
you can implement to prepare.
Positive Self-Statements. Give yourself pep
talks to spark inspiration. Create self-motivating statements and
use them several times each day. Try…"Studying really helps;" "I
learn more when I set aside time;" and "I'll feel better later if I
study now."
Change Your Behaviors
Use "Balanced Time." Preparing for finals
requires more time than regular exams. It doesn't mean, though, that
every single remaining minute should be devoted only to study.
Comprehension suffers when you cram. Arrange for strategic breaks
during 1 to 2 hour study periods. Refresh yourself with a stretch,
splash cold water on your face, eat some energy food, get fresh air,
or have a brief conversation with a study partner. Though you will
devote more time to studying, don't deprive yourself of everything.
Design a Realistic Schedule. Plan an hourly
schedule of activities for each remaining day before finals. List
class time, what you plan to study, employment, recreation, and
personal time. Check off tasks when you have finished them. You
should know what, where, and when you'll be doing something at all
times. Be realistic. You're not going to study 20 hours a day, but
you might be able to handle 6 to 8 hours if you pace yourself.
Proficiency will be down in your other responsibilities. Some
non-academic activities have to wait until after finals.
Prioritize. Decide which courses need more
attention. Identify your weak areas within each subject. Review
these daily. Subjects in which you're stronger won't require as much
time.
Review Previous Quizzes and Exams. Although
questions may not be repeated, the underlying concepts may be.
Familiarize yourself with the kinds of questions asked.
Be Prepared. Have study sheets or flash cards
with you at all times. When you have an extra 5 minutes, review the
handy materials. Arrive at the test site ahead of schedule. Avoid
mingling with test-anxious classmates just before the exam. Anxiety
can be contagious.
Stay in Good Physical Shape. If your mind is
to be alert, your body has to be functioning well. Try a few minutes
of general calisthenics each day. Eat sensibly. Be mindful of the
effects of excessive caffeine and sugar on nervousness. Avoid
non-prescription drugs and minimize your alcohol consumption. Get
regular, restful sleep at night.
Learn to Relax. Some anxiety is necessary to
keep alert, but too much may contribute to panic. When you think of
panicky or fearful thoughts, your body reacts accordingly. As soon
as you think a negative thought, try breathing slowly and deeply,
counting to ten, smiling, stretching or telling yourself, "the
answer will come when I think things through calmly."
Solicit Support. Let people close to you know
it's finals time. Ask them to help out with family responsibilities.
Postpone some activities if they interfere too much. Form study
groups with classmates and quiz each other.
Need Additional Help?
Washington State University College of Veterinary Medicine
Counseling and Wellness Services offer free individual counseling for these
and related issues for veterinary students (WSU Veterinary Students ONLY).
For more information or to schedule an appointment call or e-mail:
Carolyn Wyatt PhD
ADBF 1035
335-0774
cwyatt@vetmed.wsu.edu
NOTE: The information contained in these self help
documents is not to be used as a substitute for professional care. Neither
the authors, Washington State University nor the College of Veterinary
Medicine assume liability for injury incurred by following the information
presented in these self-help documents
Last Edited: Mar 07, 2007 2:37 PM
