Busting 10 Common Negative Thoughts during Exams

Mark Twain once said, "The only person you are destined to become is the person you decide to be." But when it comes to exams, that inner voice can sow seeds of self doubt and sabotage your confidence. As students who're about to give JEE, you may often find yourself entangled in a web of different thoughts, questioning your capabilities and fearing the worst.

But, what am I thinking right now? Is there a way to navigate through this maze of negativity and come out confident? The answer lies in identifying and addressing the 10 thoughts that frequently haunt students which can significantly hinder performance.

10 negative thoughts bogging you down

The perfectionist trap

The first of these detrimental mindsets is the Perfectionist Trap, wherein you chase perfection to the point that it leads to excessive stress and unrealistic expectations. To combat this, it's essential to embrace a growth mindset. Understand that making mistakes is a part of learning and growing. It's about progress, not perfection, aligning with the principle that you are what you think.

Perfectionist: "I have to know absolutely everything in this textbook to ace this exam. If I miss even one concept, I'll fail."

Growth Mindset: "There's a lot of material to cover, but I can focus on understanding the key concepts first. Practicing past exams will help me identify areas that need improvement.”

Catastrophic predictions

Why do negative thoughts come in mind? Often, it's due to your tendency to anticipate the worst-case scenarios. This mindset can hamper preparation and inflate anxiety to overwhelming levels. Counteract this by practicing realistic optimism. While preparation is key, accepting that not everything is within your control can mitigate the impact of catastrophic predictions, helping you focus better instead of navigating through different thoughts.

Mindset: "My mind will go blank during the exam and I'll fail everything!"

Also read: JEE Jitters? Conquer Exam Fear with These 6 Hacks

Overgeneralization

A single failure or setback can lead you to overgeneralize, believing that one negative outcome will be repeated multiple times. You let it define your entire academic journey. This mindset obscures the many opportunities for success and learning. Challenge these thoughts by looking at evidence to the contrary. Remember, different thoughts create different realities, and each exam is a new opportunity.

Mindset: "I didn't do well on the practice test. This means I'm going to fail the real exam and won't get into the college I want."

The imposter syndrome

Do you feel under confident, fear that you won't live up to expectations or donut your achievements? That’s called Imposter syndrome. No matter how well prepared you are, it can make you doubt yourself to the point where you start feeling like a fraud. For this, try using positive affirmations to remind yourself of your past successes and achievements.

Imposter: "Everyone else seems so much more prepared than me. I've probably just gotten lucky in the past.”

Black and white thinking

When you conclude things in extreme terms— if you're not perfect, then you're a failure — is a trap. This mindset leaves no room for middle ground or the recognition of partial successes. To overcome this, acknowledge and celebrate partial success and small wins to get a balanced view of your efforts and f=develop a positive attitude in challenging situations.

Mindset: "Didn't get a perfect score, so this exam is a total disaster."

Magnification of the negative

Out of the 10 thoughts, focusing disproportionately on the negatives, such as dwelling on a single mistake in an otherwise stellar performance, can blur your perception of reality. Actively balance every negative thought with several positive ones. Reflect on what went well and how you can leverage your strengths more effectively.

Mindset: "I missed one question, the entire exam is ruined!"

Minimization of the positive

Conversely, just focusing on the negative and discounting or ignoring positive experiences and achievements can negatively affect self-esteem and motivation, making one question why negative thoughts come in mind so persistently. For this, try incorporating gratitude affirmations and a success journal with you as a tangible reminder of your capabilities and worth.

Mindset: "Got a good grade on the essay, but it was probably just an easy topic."

The "should" statements

“You are what you think.” Imposing rigid expectations on yourself, like how you should act or what you should achieve, can lead to feelings of guilt and disappointment when those standards are not met. So, ultimate flexibility in your expectations. Recognize that rigid 'shoulds' are often unrealistic and adopt more forgiving and supportive self-talk.

Mindset: "I should already know everything by now, I'm so behind."

Emotional reasoning

A lot of times, you may believe what you’re feeling reflects reality which can be misleading. Feeling anxious or doubting your competence doesn't mean you are incompetent or unprepared. Try to distinguish between feelings and facts. Use logical reasoning to challenge the validity of your feelings as indicators of your ability or worth.

Mindset: "I feel so anxious, I must be totally unprepared."

Labeling

Assigning labels to yourself based on a single performance or mistake can be limiting and damaging. Thinking of yourself as a "failure" after a poor exam result is an example of this mindset. Understand that you are not your mistakes. Focus on your potential for growth and change, reinforcing the idea that different thoughts lead to different outcomes.

Mindset: "I didn't do well, I'm never going to succeed in this subject."

Do you have a fear of failure in exams? Try this meditation from Level SuperMind right now to calm yourself down and let go of all those apprehensions and feelings of self doubt, int he soothing voice of Ranveer Allahbadia:

Want to further reduce stress, anxiety, burnout and get better sleep during exams? Try the Exam series exclusively built for you to navigate through the JEE exams in a confident way.

3 great positive thinking techniques

Amidst the challenge of exams and the whirlwind of different thoughts that accompany them, employing positive thinking techniques can be a game-changer. These strategies are designed to shift your focus from negative to positive, giving you the capacity to understand, ‘What I am thinking right now’. Here are three powerful techniques to cultivate a positive mindset:

Visualization

When you visualize, you create a mental image of a desired outcome. It's not just daydreaming but a focused exercise to invoke positivity, amongst different negative thoughts. Before an exam, visualize not only the act of succeeding but also the feelings of relief, happiness, and pride that come with it. This technique helps to understand what I am thinking right now and how it can influence future realities. By imagining a positive outcome, you're preparing your mind to act towards making it a reality.

Also read: How to do meditation for overthinkers?

Positive affirmations

Positive affirmations are short, powerful statements that, when repeated often, can change the way you think and feel. Start your day or any study session by affirming your abilities and worth. Phrases like "I am capable of overcoming any challenge" or "I am prepared and will perform to the best of my abilities" can be incredibly empowering. This technique can reinforce your self-belief and confidence.

For such empowering affirmations, head over to Level SuperMind which will boost your confidence and help you stay calm with statements for different life purposes.

Also read: Manifest good grades and ace exams with study affirmations

Gratitude journaling

Gratitude journaling involves regularly writing down things for which you're thankful. This can range from personal achievements to the simple joy of a sunny day. The act of focusing on positive aspects of your life can significantly reduce stress and shift your attention away from negative thoughts. It encourages a broader perspective, reminding you of the good in your life and reducing the space for negativity. Why do negative thoughts come in mind? Often because we forget to appreciate the positive. This technique helps counterbalance that tendency.

Also read:

100+ Diary Quotes to Supercharge You

Gratitude Affirmations to Turn Your Bad Day Around

Final thoughts

As we navigate the academic challenges and the mental hurdles that accompany exams, it's crucial to remember that you are what you think. Recognize and challenge these 10 thoughts that hold you back to open the door to not only academic success but also personal growth and well-being. Employing the above 3 great positive thinking techniques can significantly alter your perspective, transforming exam preparation from a daunting task to an opportunity for growth. Remember, what I am thinking right now can shape my tomorrow.

In the end, your thoughts shape your reality, and by changing your thoughts, you can change your life.

Read next: Can Writing Affirmations for 21 Days Change Your Life?