How do I manage anxiety before important exams or presentations?
Answered by Dr Rika Rijal, consultant psychiatrist
Have you ever felt your heart race, palms sweat, or mind go blank just before an important exam or presentation? If yes, you’ve likely experienced anticipatory anxiety—a common but often misunderstood response where the fear of a future event causes overwhelming stress.
Imagine a student preparing for a crucial medical entrance exam. She has studied well, revised thoroughly, and done countless mock tests. But as the exam day nears, sleep becomes elusive, appetite vanishes, and self-doubt creeps in. “What if I forget everything? What if I fail?” This is anticipatory anxiety in action—the fear of what might happen hijacks the present moment.
Why does this happen?
Our brains are wired to detect threats. But in today’s world, the ‘threat’ is not a wild animal—it’s failure, judgment, or embarrassment. Our bodies respond the same way—with increased adrenaline, tension, and a flood of negative thoughts.
How can we manage it?
Acknowledge the anxiety
Recognizing that you’re anxious—and that it’s normal—is the first step. Most high-performing individuals experience pre-event anxiety. It’s not a weakness; it’s part of being human.
Practice relaxation techniques
Deep breathing, grounding exercises, and mindfulness help calm the racing mind. Even five minutes of slow breathing can activate the body’s relaxation response.
Shift your focus
Instead of obsessing over the outcome, focus on your preparation and effort. Affirmations like ‘I am prepared and I will give my best’ help reframe thoughts.
Visualize success
Athletes do it—and so can you. Close your eyes and imagine yourself walking into the exam room or onto the stage, calm and confident, performing well.
Stick to a routine
Eat well, sleep adequately, and avoid last-minute cramming. A healthy body supports a calm mind.
Anticipatory anxiety doesn’t mean you’re not ready—it means you care. But with the right tools, you can turn that nervous energy into performance fuel.
