Stage fright and fear of exams: 20 typical panic reactions


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We all know you, we all hate her: test anxiety and stage fright, eg even before an important appointment, conversation or lecture. But how can you defeat them?

Stage fright and fear of exams: 20 typical panic reactions fear-emotion-stress


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Sabine Thalmayr Author's picture ThalmayrSabine Thalmayr is a hypnotherapist

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Examinations are not a disease

Overview

Let's start with a good message: test anxiety is not a disease and above all no appearance that will last forever. Technically speaking, it is a natural stimulus-response chain, and if you know how, you can find out about it and can turn it off.

Test anxiety arises for different reasons and under different conditions, which I want to examine here with you piece by piece.

The printing is due

Overview

Test anxiety creates a lot of self-pressure, especially for those who suffer from it. Basically it can be said that anxiety is a reaction of the entire organism to a threatening situation. Where this fear comes from, I will come back to later, since it is initially irrelevant. It's like pressing a button that triggers the process. Every person has already become acquainted with fear more or less often.

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It can be, or even more likely, that you frighten yourself before the exam. So who do you think can put off your fear then? Exactly, only you! Fear is a very important part of 12 by us, without whom we would be quite lost in life, because who else would warn us if danger is in arrears?

The cliché of the strong man

Overview

Clichés of strong boys and men who are not afraid sound good, but are outdated. It's more akin to the fact that guys just deal with fear differently and react to it. They do not like to show their fear, because fear is a sign of weakness that does not fit into a man's picture, especially at puberty.

Young men want to compete with like-minded male colleagues and have a strong impact on the opposite sex. That's how men are made, and that's a good thing, because it's in their genes and their nature to be strong.

The pressure to be strong

Overview

Here is the first reason why a young man can unconsciously press himself to be strong. Strong is, among other things, the one who stands out from the other, so the pressure is better than others and scores achieved. Others, for their part, are avoiding pressure because they see no way to achieve what they themselves demand, and become school objectors, showing their coolness.

The intensity of self-imposed pressure can be distressing. Girls, on the other hand, are more likely to feel fear in our society or show it. But even girls are under pressure, which can lead to self-pressure, interestingly, especially when they show very good performance in school.

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Expectations in women

Overview

The expectation of oneself is so great that it becomes more and more a burden. Other girls, however, quickly doubt themselves, resign themselves and come so badly to good services. Here one can lack the belief in oneself and the trust in ones own performance.

But unlike guys, they usually talk more openly about their problem, share and seek help faster. In dealing with test anxiety, girls are therefore at an advantage.

Fear therefore belongs to man and is an important part of us. What makes us most is the fear of fear. Sounds paradoxical, but is so.

No fear of fear

Overview

Fear of fear - that's the fear of getting scared again. It is the feeling that you can not do anything about it and you start to fear this powerlessness.

And you can get that under control step by step. Sometimes that's already enough, sometimes it takes more and you need a good therapist, depending on how deep your fear is.

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Tips against the fear

Overview

Something against it is always, no matter in which stage you are and how big the fear is, and that is the important message. It's never too late, so do not give up.

There are many different ways to get things done - some may help, others may not. That's because people are different and think.

Fear can occur when things get hot or when something unforseeable approaches us. Or when we are suddenly confronted with something that we did not expect.

What to do against Examinations?

Overview

With test anxiety it behaves likewise. Test anxiety can occur, for example, because one miscalculated by having "courage to the gap" hattes, but just that is queried what one has not learned. This is really a delicate situation, from which one can hardly escape.

It can also get over the fear of the exam, because instead of the nice teacher Mrs. Müller, who should have taken the exam from you, the rather arrogant and omniscient strict teacher Mr. Meier looks at you penetratingly, according to the motto: "Let's see what you do not know! "

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Waiting makes the fear worse

Overview

Surely you can also understand how it can be when the exam date shifts back half an hour. One sits quite nervously like a pile of misery in the hallway, in front of the large, still closed door on the: "Attention Examination, please do not disturb!" Stands and hardly bears the silence in the corridor.

One waits to be released from this torment of waiting and finally to be called. There are a lot of examples of these anxiety-provoking moments, and I think you know exactly what I mean - maybe you've already experienced one or the other, or you know someone who did it.

12 Typical blockages for Examination Comp

Overview

And then there may be different work blocks at examining:

  1. Blackout / emptiness in the head
  2. writer's cramp
  3. do not bring out another word
  4. frog in the throat
  5. can not write through loud trembling
  6. No more talking
  7. talk crazy stuff
  8. to have no orientation / wander around
  9. Stumble
  10. Chaos in the head
  11. can not think clearly
  12. talking without point and comma

How is fear created?

Overview

But how do fear reactions arise? What do typical physical anxiety reactions look like? And what can you do about it? The simple answer: Typical fear reactions are triggered by the sudden change in the test conditions - there are numerous examples of this.

The fear wants to warn. The fear is like a signal that says, "Attention, I'm reporting a change, something is coming, I do not like it, we have Maier instead of Muller, it could be a threatening danger that you are no match for."

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Help, a blackout

Overview

And then something very important follows: It is quickly asked how your brain assesses the situation. If the brain also views the warning as threatening, because it contains similar threatening images or situations, the fear will come to your aid, just reacting to you, but stopping you from acting and putting you on autopilot.

Only in the case is not desirable, because the thinking in the background occurs in the background, and everything learned at the moment is no longer available - and you have the famous blackout.

20 Physical anguish

Overview

  1. increased attention
  2. Pupils dilate
  3. Optic nerves become more sensitive
  4. Auditory nerves are becoming more sensitive
  5. increased muscle tension
  6. increased reaction rate
  7. increased heart rate
  8. increased blood pressure
  9. flatter and faster breathing
  10. Energy supply of the muscles
  11. Sweating
  12. Tremble
  13. giddiness
  14. see everything like behind fog or veil
  15. Bladder, bowel and stomach activity are during the
  16. State of anxiety
  17. nausea
  18. difficulty in breathing
  19. How to hear through cotton, hear from far away
  20. Not really there (dissociation)


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