Here are some common thoughts when tests and exams are in our lives. Identify your thoughts and learn how to flip them. Remember, this takes practise!
UNHELPFUL:
What happens if I fail? What will I do?
LOGICAL REASONING
I’m catastrophising a fear of failure– thinking errors. It’s this that’s causing the anxiety I’m experiencing – not the exam.
HELPFUL
If I fail this exam – it’s annoying but so be it. I can take it again at a later date if I need to.
UNHELPFUL:
I’m expected to get an 8/A. If I don’t get an 8/A I will disappoint everybody.
LOGICAL REASONING
I’m catastrophising – a thinking error. It’s this that’s causing the anxiety I’m experiencing – not the exam.
HELPFUL
I can only do the best I can. If I get an 8/A, great, if I don’t, I have my whole life ahead of me to decide what I want to do. It doesn’t matter what other people think. This is my life!
UNHELPFUL:
If I don’t get good grades, I will not be able to get a good job and earn a good wage. I will end up unhappy.
LOGICAL REASONING
This is my Negative Automatic Thinking talking. It’s not about the exam! If we keep feeding our mind these negative energies, our anxiety spikes.
HELPFUL
Grades help open doors, but they are not everything. The kind of person I am also counts in an interview. Determination, commitment, problem solving and ‘out of the box’ thinking skills are just as important. Many successful people do not have a string of grade 9s/A*s. I will be just fine.
UNHELPFUL:
I don’t know anything!
LOGICAL REASONING
This is my Negative Automatic Thinking talking. It’s impossible to study for two years and not know anything!
HELPFUL
I definitely know something! The chances are I know a lot. I have revised hard and understand some, most or all of the content. Some of what I know will be on that paper. Probably more!