The blackout is really a stupid thing, because as a result, the student not only gets a worse grade, but also loses confidence in his or her exam competence. All experiences and experiences are stored in the brain, both the positive and the negative. Preventing blackout is therefore a sensible goal.
- Prevent blackout: Exercises help
- When does the blackout come about?
- Blackout: Luke experiences a black hour
- 25% of pupils are affected by exam anxiety
- Many children and adolescents are affected
- Checklist Exam Anxiety – Prevent Blackout
- Preventing blackout: boosting self-confidence and becoming bolder
- 3 exercises against the blackout
Prevent blackout: Exercises help
The more intense an experience, the longer and more effective the body remembers. A blackout is often accompanied by very intense feelings. Those affected can feel slightly dizzy, the heartbeat increases and heat rises in the body. Young people in particular blush quickly, which can be particularly embarrassing when the whole class is watching. The more embarrassing such a blackout is, the more likely the situation is to repeat itself.
When does the blackout come about?
With high tension, internal arousal or nervousness, i.e. when the body is under severe stress, the transmission of information in the brain no longer works well. Suddenly the head is empty. The most common cause is fear of failure, and these arise in the head. Preventing blackout only works if the causes are addressed.
Blackout: Luke experiences a black hour
Lukas is 13 years old and is in 8th grade. The teenager is pretty cool, he pays attention to his hairstyle and clothes and is interested in girls. At school, he showed average performance, but he regularly fails oral exams. As soon as Luke is called to answer a question, nothing comes to mind. The boy blush and simply cannot remember the correct answer.
He’s too happy to end these embarrassing performances, but he just doesn’t know how. As soon as he feels observed, i.e. the center, his heart starts to race and his head becomes empty. When he sits back in his seat, the right answer comes to mind immediately.
25% of pupils are affected by exam anxiety
Many children and adolescents are affected
Luke is in good company, because exam anxiety is a common phenomenon, he wants to prevent the blackout. Some students have them when it comes to oral contributions, others are ambushed by them in written class papers,lectures or lectures. And it is not uncommon for young people to be affected by any kind of test.
So Luke can be pretty sure that he is not the only one in his class with this problem. But what can he do? He cannot stop the daily threat. The fear of constantly displacing it is not a solution either. The best thing to do is to find out what triggers the fear of the exam. With this checklist, Luke gets to the point of the problem.
Checklist Exam Anxiety – Prevent Blackout
What applies to you?
1. I am afraid to embarrass myself from my friends.
2. I am afraid that my teachers will get a negative image of me.
3. I am afraid of losing respect in class.
4. I am afraid that I will not be transferred.
5. I fear the reaction of my parents.
6. I am afraid that the others will think i am stupid.
7. I am afraid to say something stupid (to say something wrong).
8. In front of certain classmates, free speech is embarrassing to me.
9. I do not understand the school material.
10. I often don’t do my homework.
11. I am often so tired and then nothing comes to mind.
12. I have not learned or prepared myself.
13. I feel sick and sluggish.
14. I feel stupider than the others.
Preventing blackout: boosting self-confidence and becoming bolder
If your child has often confirmed the statements in the upper range (1-8), it is certainly often imagined which disasters can lead to trials. In the head cinema it only sees horror movies, which set it on the alarm physically and psychologically. This is too dangerous for the brain, it feels fear and panic and simply switches off. Your child can counteract this automatic process. The following exercises help prevent blackout.
3 exercises against the blackout
1. Replace anxiety-triggering thoughts with positive thoughts
Since the fear of exams arises in the head, your child can also fight it best in the head. Once it develops anxious thoughts and ideas, it should replace them with helpful and confident thoughts. Practice with your teen to speak out loud. The sooner he starts, and the more often he practices it, the more effective the method is.
Helpful counter-thought | Saying
If I do not pass this test, it will be a disaster. I’m not going to pass the school year and maybe I’ll never get a school degree.
If I don’t pass this test, I’ll just try again later. Many successful people have managed to carry on after a defeat. I can do that.
When I am called, I must not turn red, stutter or appear insecure. It would be bad if my classmates saw me like that.
I know that many of my classmates are also afraid of exams and are insecure. So I don’t have to be embarrassed when I turn red or stutter. The teacher also knows that his students are excited and nervous during exams. He will understand.
I must not make any mistakes, otherwise my good grade is in great danger.
Notes are not everything, and everyone makes mistakes. In exams, hardly anyone manages to get 100% of their performance. That is why I do not have to do it.
If I don’t pass this class work, I feel like a failure.
Even if I don’t pass this work, I’m far from a failure. I have proven this many times and will continue to do so in the future.
2. Making an Oscar-ready successful film in your head
The self-fulfilling prognosis of negative ideas should not allow your child to continue. Instead, it should imagine how it performs the class work or the exam calmly and confidently. Let your child explain exactly what the success story of their next exam looks like.
For example, the successful film may look like this: “I am rested and well prepared and look forward to the class work. Now I can show what’s in me. I read the worksheet in peace and i d’eat what I understood. Then I write my class work in a concentrated way. I don’t let myself be distracted and Have one good idea after another.”
3. Improve the inner posture and prevent blackout with power poses
Do you know the power poses? Behind these posture guidelines is the experience that posture also affects internal perception. Those who sit upright with straight shoulders not only become more active and focused, they are. Practice with your child in any suitable situation to take a confident and strong attitude. Lukas has opted for the Power poses and intends to use them at the next oral exam.
These postures express a positive feeling and self-confidence - this helps prevent blackout
- slow, elegant movements
- serene smile
- upright head posture
- Lean back loosely while sitting
- symmetrical gestures (e.g. feet parallel)