Palpitations and nervousness before tests

Go to the collar of your racing heart

• Despite good exam preparation, it often happens that many people ad hoc "have a board in front of their heads". Fear of exams brings many emotions with it. You suddenly become irritable, have a racing heart, or cannot sleep.
• Exam anxiety can have various causes. Most of the time, this fear lies in the experiences that have accumulated in life. You can get to the bottom of these causes with the help of a psychotherapist.
• Of course, this does not help in the short term. If you have prepared yourself well and the fabric is firmly in place, racing heart, fear and nervousness are perfectly normal reactions. Fear only becomes dangerous if you give it too much space to paralyze you. You are no longer able to retrieve what you have learned in the exam.
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• Do not let that happen. Think about what you are really afraid of. Is that your attitude towards your own performance? Recognize negative and pessimistic thoughts and replace them with positive affirmations. Don't say to yourself “I'll forget everything again” or “I can't make it”. Say, "I'll be able to get the material if I need to," or "I can do it." If necessary, tell them in front of the mirror.
• Allow yourself enough rest and relaxation before the test. It won't help you if you look into the books until just before the test.


Breaking a sweat at a public lecture - this is how you get your nervousness under control

Do you have to give a lecture and have a sweat days beforehand? That …

• Learn a relaxation technique: autogenic training, progressive muscle relaxation according to Jacobson or a meditation technique. You can also apply a technique you have learned shortly before the exam. You can't be scared and relaxed at the same time.
• Using a breathing technique is also very helpful: take a deep breath and hold the air for a moment. Check for yourself until when it is comfortable for you. However, it should not last longer than ten seconds. Breathe out slowly and repeat the exercise several times a day and as often as it is good for you. This technique is good for a racing heart. Doing this exercise should not make you dizzy or you will be breathing too quickly. Carry out the breathing technique very consciously.
• Be your own director and mentally play the exam through. You are confident and solve the tasks on the fly. You are the successful candidate.
• Don't be afraid of stage fright. Just start doing the exercises and making changes early enough. The day before the exam, the palpitations will not go back. Examiners also know the pressure the candidates are under. If you ask them about it, they will usually understand.
• Remember, don't let test fear get the better of you and drive away your devil. If you have prepared yourself well and you have mastered a few tips, nothing more can happen to you.