“I didn’t want to wake up for it.”
“I was just drowning in my thoughts.”
“I was more preoccupied with the thoughts that I was lagging way behind.”
These words reflect the experience of Roela Rallos as she prepared for the May 2024 Licensure Examination for Certified Public Accountants (CPA).
Her journey was not only a battle against the exam but also a struggle with the mental and emotional challenges that high-stakes tests bring.
For many students, board exams are a pivotal moment, often labeled as the peak of one’s academic journey. These times mark one’s transition to professional practice. However, the road on this journey is often shadowed by a formidable adversary: test anxiety.
What is test anxiety?
Test anxiety refers to the apprehension experienced before and during test situations, rooted in the fear of failure and its perceived consequences, according to an article by ScienceDirect. This involves “future-oriented distorted thoughts” as a response to the heightened stress that a person experiences.
Dr. Jaruvic Rafols, the executive board president of the Philippine Guidance and Counseling Association (PGCA) – Peer Organization of the Philippines, told republicasia that the looming pressure of a board exam, with its high stakes, often amplifies this stress, turning the journey to a new chapter into an overwhelming ordeal.
The executive board president also noted that board examination anxiety can manifest in different ways.
He said that it can be acute when one continuously dwells on the thought of the exam. However, this prolonged stress can lead to chronic effects, manifesting as persistent thoughts, headaches, body pains, and difficulty sleeping.
“Emotionally, chronic stress can cause forgetfulness and lack of concentration,” Rafols said.
Achilles Israel, chairperson of the Psychological Association of the Philippines (PAP) – Southern Visayas Regional Chapter, added that signs and symptoms of test anxiety could include “lack of sleep, oversleeping, lack of appetite, and difficulty controlling emotions, leading to frequent anger or aggression.”
To effectively manage anxiety, Israel said it was important to understand your emotions.
“The first step is always recognizing your current emotional state. Sometimes, anxiety can make it daunting to acknowledge when something isn’t right. People might brush off symptoms, thinking they’re just stressed or tired. But it’s essential to ask yourself, ‘Why am I feeling more aggressive lately? Why is my concentration slipping? Why has my appetite changed?'” he explained.
These changes in one’s behavior may indicate “something deeper,” which they must not ignore because it may lead to “unhealthy coping mechanisms.”
So, how do we cope?
When it comes to coping with board examination anxiety, Rafols emphasized the need for a “holistic approach” to feeling better physically, mentally, and emotionally.
Board exam-takers may be studying immensely but they should not forget to be physically active through regular exercise and activities that will boost their energy and mobility.
“Preparation involves conditioning our bodies, similar to athletes preparing for competition,” said Rafols, emphasizing the importance of physical preparation to avoid exhaustion and illness during the exam.
On the cognitive side, he advised establishing routines like attending reviews and dedicating specific study times daily.
On the emotional aspect, Rafols acknowledged the natural fluctuations in mood and stressed the need to balance “happy hormones” like oxytocin and serotonin through self-regulation techniques such as mindfulness and breathing exercises.
He said these practices “will help us to have that good mood feel every day.”
Seek professional help
Although these coping strategies can benefit many people, some may need to seek professional assistance from counselors, psychologists, or psychiatrists who can assist them, said Rafols.
“And it’s okay to seek help because you cannot just win that struggle alone,” he said.
Rafols said that people might benefit from talk therapy, but some might require medication or biological assessments such as monitoring blood pressure or other health indicators.
He stressed the need to consult with doctors for these assessments, as neglecting them could significantly impact well-being.
Board exam preparation tips
Preparing for the board exam can be stressful, especially with test anxiety seeping in. With the right approach, it can be managed. Maintaining a healthy lifestyle and adopting these effective study habits can lead to success while sustaining your well-being.
If you are gearing up for your board exam, here are some tips to help you succeed with this important test.
- Tip #1: Don’t deprive yourself of the things that bring you joy
Preparing for board exams does not mean you should focus only on your studies and deprive yourself of rest, whether through sleeping or doing your hobbies. What’s important is knowing your priorities and balancing your time.
“Whether it’s just watching that one K-drama episode or watching that one anime episode or strolling around the place where you’re currently residing in—if it brings you joy and, of course, if it doesn’t affect your health in a negative way, then don’t restrict yourself from it,” said Rallos.
- Tip #2: Sorry to rain on your parade, but… cut back on coffee
Israel said that caffeine is the most used drug. While he clarified that it is a good drug, “too much of the caffeine can actually add up anxiety.”
“You can drink one or two cups of coffee a day, one in the morning, one in the afternoon, but don’t go beyond those,” he said. “So less with caffeine, more with water.”
- Tip #3: Have people to talk to
Rallos also emphasized the importance of maintaining connections with people you value. “I’m kind of really a social person,” she said.
She highlighted how communicating with friends and family helped her manage anxiety.
“Not just being with them in person but also calls… I’d go through group chats and then join in group calls… That really helped me because I’m a social person,” said the CPALE passer.
- Tip #4: Have a balanced diet
Another important thing for board exam takers is to have a proper meal.
“Take three meals a day. Breakfast is the most important meal,” Israel said.
On intermittent fasting, he said that while intermittent fasting is healthy when studying, it’s essential to eat regularly to provide the brain with the necessary energy.
“Intermittent (fasting) is healthy, but come on, your brain needs energy because you’re studying, so eat. [It’s very important to] eat three times a day because [when] you wake up in the morning and [eat your breakfast], you have the energy to study,” he said.
- Tip #5: Study sustainably
When one is preparing for their exams, Rallos said the long-term approach can be considered.
“You have to be certain that what you’re studying right now will sustain for five months,” the CPALE passer said.
She added: “As cliché as it sounds, don’t cram.”
These are just several tips from a board passer and a psychometrician that might help with your preparations. At the end of the day, it is still your efforts and dedication that will lead you to success.
So, stay focused and believe in yourself!
