Understanding Panic Attacks During Exams

Panic attacks can strike unexpectedly, especially during high-pressure situations like GCSEs or A-Levels. They often involve overwhelming anxiety, rapid heartbeats, shortness of breath, and feelings of losing control. While panic attacks can feel frightening, they are temporary and manageable.

If you experience a panic attack during an exam, knowing how to respond can help you regain control and continue performing your best.

Steps to Take If You Have a Panic Attack in an Exam

Step 1: Recognise the Symptoms

The first step is to understand what’s happening. Common symptoms include:

Difficulty breathing
Rapid heartbeat
Dizziness
Feeling detached or unreal

Recognising that you are having a panic attack – and not something more serious – can help you focus on calming yourself.

Step 2: Pause and Take Deep Breaths

When you feel panic setting in, pause for a moment. Close your eyes if possible and focus on your breathing.

Try this breathing exercise:

Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 6 seconds.

Repeat this cycle a few times until you feel calmer.

Step 3: Reassure Yourself

Panic attacks are temporary. Remind yourself that the feelings will pass, and they cannot harm you. Try repeating affirmations like:

“This will pass, and I will be okay.”
“I am in control of my breathing.”

Step 4: Signal for Help If Needed

If the panic attack feels overwhelming, raise your hand and discreetly inform the invigilator. In UK exams, invigilators are trained to assist students in distress and can help you step outside or get support without disrupting the exam.

Step 5: Refocus and Resume

Once you feel calmer, refocus on the exam. Here are some tips to get back on track:

Start with a question you find easier to rebuild confidence.
Use a time management strategy to ensure you complete all sections.

Exam Techniques to Prevent Panic Attacks

Prepare Thoroughly

Preparation is key to reducing anxiety. Use tools like RevisionGenie's AI-powered tutors [LINK:/genies] to create customised study plans and tackle weak areas before the exam.

Use Relaxation Techniques

Incorporate relaxation techniques into your daily routine:

Practice mindfulness or meditation.
Exercise regularly to relieve stress.
Ensure you get enough sleep before the exam.

Arrive Early

Arriving at the exam hall early gives you time to settle in, read any instructions, and familiarise yourself with the environment, reducing pre-exam jitters.

Practice Exercise: Managing Panic in Simulated Exams

To prepare for managing panic attacks, try this practice exercise:

Set up a timed mock exam environment.
If you feel pressure building, pause and practise the breathing technique outlined above.
Once calm, refocus on the task and continue answering questions.

Repeat this exercise regularly to build confidence in handling stressful situations.

Key Takeaways

Panic attacks during exams are manageable with the right strategies. Focus on breathing, reassure yourself, and signal for help if needed. Practising relaxation and exam techniques can prevent future panic and improve your performance.

Need Extra Support?

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What to Do If You Have a Panic Attack in an Exam