Navigating Stress and Anxiety: Preparing for Unannounced Exams and Handling School Judgments

Dear all, I’ve never been informed of online class for the past 3 months, and my school is suddenly calling me in to do the exams. How do I deal with the stress and anxiety of not knowing anything and the fear of facing people at my school, who always seem to judge me?

The Context and Your Role

Firstly, it's important to recognize whether you have registered for the class or not. If you haven't, perhaps it is time to demand that the school take responsibility for their lack of communication. If you did enroll, however, consider the following:

Tell the school in a firm tone that you will re-enroll if you did indeed sign up for the class. Demand that they notify you of the class agenda from start to finish. Suspect the situation may be less about forgetting to inform you and more about the school’s responsibility for proper communication. Inconsistencies in their communication could be a sign of poor organization.

Believing that you are at fault is not productive and can exacerbate your anxiety. Understand that sometimes, communication can slip through the cracks—there is no shame in this. It is crucial to take responsibility for your response to this situation rather than internalizing it.

Managing Your Stress and Anxiety

The stress and anxiety you're experiencing might stem from the perceived social judgment of your classmates. However, remember that people often experience similar feelings but choose to mask them. What others may be judging is likely not as serious as you perceive it to be. Hiding your anxiety is not an effective solution; accepting it can empower you to move forward.

Talk to your teachers or school counselor to explain that you didn’t receive the notifications. They may offer support or guidance on how to prepare for the exams.

Focusing on exams can be overwhelming. Practice as many papers as possible to minimize stress. Familiarize yourself with the format and structure of the exam.

During the exam, concentrate on giving your best effort without letting the judgment of others affect you. Visualize a bubble around you to remain focused and composed.

Remember, you can always retake the exam. It is but a moment in time and not the be all and end all of your life.

Handling Social Judgments

People judge, but they rarely understand. The judgments others make are often based on their own perspectives. Judge yourself, but do so with self-compassion. Here are a few steps to help you handle social judgments:

Take a deep breath, sip some water, and keep moving forward. Acknowledge that people will judge, but it is not your responsibility to change their views.

Recognize that people are human and experience a range of emotions. The fact that they judge does not change the reality of your situation.

Focus on your strengths and accomplishments. Your worth is not defined by others' judgments.

Tackling the Exam Day

When exam day arrives, here are a few strategies you can use:

Gently close the door, run around the garden like a chicken, and let out a primal scream if needed. Release the pressure before you go inside.

Alternatively, calmly walk into school, do your best, and then give yourself a “mic drop,” leaving in style. Once safely away, take a moment to fully process your emotions.

Reach out to the school for support in terms of materials or additional guidance. Ensure you are prepared to do your best.

Ultimately, remember to believe in yourself and trust your instincts. On the day of the exam, look in the mirror and tell yourself, "I will pass this test." Approach each question with confidence, even if you don’t know the answer, go with your gut feeling.

In the end, as the saying goes, "You have no right to assume what other people are thinking and you have no right to demand they change their thoughts." So, as you graduate from this challenging situation, remember that you deserve to succeed and that you have proven your resilience by facing and overcoming this challenge.

Good luck with your exams and your life ahead!