HUNTER students feeling anxious about sitting their Higher School Certificate exams have been encouraged to focus on effort instead of results and treat themselves with compassion.
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NewPsych registered clinical psychologist, Tommy Smart, said he had spoken with several teenagers who were feeling anxious about some or all of their upcoming exams, including some with a fear of failure or not doing well enough.
"When we think about how anxiety presents itself it usually manifests when we feel like we're under threat or like something we value is at risk," he said.
"When someone overvalues achievement or feels like there's lots of pressure from themselves, their teachers, or parents, it can make them nervous."
He said some students may feel their self esteem and worth is dependent on their academic performance.
"Try to focus on effort rather than results," he said.
"Anxiety thrives on uncertainty and results are out of your hands. Focus your efforts on factors that are in your control and accept the ones that are out of your control."
Mr Smart said it was normal to feel anxious in exams and the aim wasn't to get rid of those feelings, but manage them.
"Focus on the here and now rather than getting too far ahead of yourself," he said.
"Anxious thoughts tend to start with 'what if', as in, 'What if I fail exams, what if I don't get into my course, does that mean I'm a failure?'
"Try to be more present-moment-oriented."
He said some students might find mindfulness techniques useful, such as taking deep breaths and noticing sights or sounds to "bring them back" into the room.
He said it was also important to practice self compassion and talk to themselves in a loving and kind way.
"Lean a kind hand on yourself rather than be a critic," he said.
"Give the same encouragement you'd give to someone else.
"Think about the longer term and bigger picture - how much is this going to matter in 10 years?"
He said students should sleep, exercise and eat healthily, plus deliberately focus on other pleasurable activities when not studying to avoid burn out.
"A good way to keep perspective is think about the other aspects of your identity.
"Realise 'I'm a soccer player, a musician - my identity isn't dependent on the HSC'."