What to Do If You Find Yourself Panicking in an Exam

Exams can be stressful, and even the most prepared students sometimes experience panic during an exam. If you find yourself panicking in an exam, don’t worry - this is common, and there are ways to manage it effectively. In this guide, we’ll go through some simple, practical steps to help you regain control, stay focused, and perform your best.

1. Recognise the Signs of Panic

The first step in managing exam panic is to recognise when it's happening. Panic can come in many forms, including:

• A racing heartbeat

• Sweaty palms

• Feeling dizzy or lightheaded

• A sudden blank mind

• Difficulty breathing

• Feeling overwhelmed

Understanding that this is just your body reacting to stress can help you address it before it takes over.

2. Take Deep Breaths

One of the most effective ways to calm yourself down is deep breathing. Try this simple breathing exercise:

• Breathe in slowly through your nose for four seconds.

• Hold your breath for four seconds.

• Breathe out slowly through your mouth for four seconds.

• Repeat this process at least three times.

Deep breathing helps to slow your heart rate, reduce tension, and give you a moment to reset.

3. Pause and Reframe Your Thoughts

When panic sets in, negative thoughts can take over, such as “I’m going to fail” or “I can’t do this.” Instead of letting these thoughts spiral, take a moment to reframe them.

Tell yourself:

• “I’ve prepared for this, and I can do my best.”

• “Even if I don’t know everything, I can still get marks for what I do know.”

• “I just need to focus on one question at a time.”

Shifting your mindset can help reduce the feeling of being overwhelmed.

4. Use the 5-4-3-2-1 Grounding Technique

If you feel like you’re losing control, try the grounding technique to bring yourself back to the present moment:

• Look for 5 things you can see.

• Touch 4 things around you (your desk, chair, pen, paper).

• Listen for 3 sounds in the room.

• Identify 2 things you can smell.

• Think of 1 positive thing about yourself.

This method can quickly refocus your mind and reduce anxiety.

5. Move On to a Different Question

If a particular question is making you panic, don’t get stuck on it. Move on to another question that you feel more confident about.

Seeing yourself answer something correctly can help boost your confidence and reduce anxiety. You can always return to the harder question later.

6. Manage Your Time Effectively

Before starting, take a minute to glance over the exam paper. Work out how much time you should spend on each section. If you catch yourself spending too long on one question, remind yourself to move on.

A simple rule: If you get stuck, leave a mark next to the question and revisit it later.

7. Stay Hydrated and Adjust Your Posture

A dry mouth or feeling dizzy can be signs of stress. Having some water can help refresh you. Also, check your posture - sitting up straight and relaxing your shoulders can improve blood flow and help you feel more in control.

8. Use Positive Visualisation

Close your eyes for a few seconds and imagine yourself completing the exam. Picture yourself feeling calm, writing your answers, and finishing the paper confidently. This mental rehearsal can help reduce anxiety and boost confidence.

9. Accept That Perfection Isn’t Necessary

Remember, exams are not about getting every single question right; they are about doing your best. Even if you can’t answer everything, every mark you earn still counts towards your overall grade.

10. Speak to a Teacher or Exam Invigilator If Needed

If you feel completely overwhelmed and unable to continue, don’t be afraid to signal to an invigilator for help. They can offer reassurance or allow you to take a moment to breathe before continuing.

Final Thoughts

Panic during an exam is normal, but it doesn’t have to ruin your performance. By using breathing techniques, grounding strategies, and a positive mindset, you can regain control and focus on doing your best. Exams are just one part of your academic journey, and no single one defines your abilities or future success. Stay calm, take your time, and trust in your preparation - you’ve got this!