- Who it is for
- Students, adolescents and adults
- Format
- In person (Istanbul) · Online
What exam and performance anxiety is
Performance anxiety is intense anxiety that arises in situations where we feel we are going to be evaluated. Exams, academic processes, job interviews, presentations and speaking in front of others are the best-known examples. At the centre of the anxiety there is usually fear of failure, worry about what others will think and high pressure the person puts on themselves.
How it can show itself
- Growing tension and sleep difficulties as an exam or presentation approaches
- Physical symptoms such as palpitations, nausea, sweating and trembling
- Being unable to focus while studying, or putting off studying
- Being unable to recall what you know during the exam, your “mind going blank”
- Catastrophising thoughts such as “If I fail, everything is over”
- Constantly comparing yourself with others and being hard on yourself
- Avoiding exams or situations that require performance
How we address it in therapy
In work based on Cognitive Behavioural Therapy:
- We get to know the anxiety: We look together at when the anxiety starts, which thoughts feed it and how it is felt in the body.
- We work with thoughts: We address the meaning attached to the outcome of the exam or performance, the fear of failure and the pressure the person puts on themselves.
- We learn to regulate physical reactions: We work on breathing and relaxation skills that can be used in moments of anxiety.
- We organise the preparation process: We look together at a realistic study plan, coping with procrastination and making room for rest.
- We practise step by step: We prepare gradually for situations that cause anxiety and put the skills gained into practice.
Exam anxiety is common in adolescents. In this case, alongside the young person’s individual work, how parents can support the process can also be addressed.
When to seek support
If anxiety is clearly affecting your studying or performance, if your sleep, appetite and relationships suffer during exam or presentation periods, or if you have started avoiding these situations, talking to a mental health professional can help.
Frequently asked questions
Doesn't a little anxiety improve performance?
Up to a certain level, anxiety can help you focus and prepare. When anxiety goes beyond that level, it can make it harder to concentrate, remember and use what you know.
Is exam anxiety only seen in students?
No. Although exam anxiety is common in students, similar anxiety can arise in many situations that bring a feeling of being evaluated, such as job interviews, presentations, qualification exams, stage or sports performances.
Is it worth starting therapy when the exam is close?
Even if there is little time left before the exam, it is possible to work on skills for coping with anxiety. Goals are set together according to the time left and your needs.
This page is general information and is not a diagnosis, assessment or substitute for therapy. If you or someone else is in danger, call 112 in Türkiye or your local emergency number.