Experiencing anxiety attacks during viva exams and presentations is a common phenomenon and can be attributed to various factors, both psychological and physiological. Here are some reasons why you might be experiencing anxiety in these situations:
Fear of Evaluation: Viva exams and presentations often involve being evaluated and judged by others. The fear of being judged negatively or the pressure to perform well can trigger anxiety.
Public Speaking Anxiety: Many people experience anxiety specifically related to public speaking. The fear of speaking in front of an audience and the possibility of making mistakes can lead to heightened anxiety levels.
Performance Pressure: There might be high expectations, either from yourself or others, regarding your performance in the viva or presentation, leading to increased anxiety.
Lack of Confidence: If you lack confidence in your knowledge or presentation skills, you may worry about being exposed or criticized, which can intensify anxiety.
Past Negative Experiences: Previous negative experiences during viva exams or presentations can create a fear of repeating the same mistakes or facing similar challenges.
Fear of Forgetting: The fear of forgetting important information or getting stuck during the presentation can also contribute to anxiety.
Perceived Social Judgment: Anxiety can arise from the belief that your performance in the viva or presentation will reflect your competence and intelligence, potentially affecting how others perceive you socially or academically.
Physical Symptoms: Anxiety often comes with physical symptoms such as increased heart rate, sweating, trembling, or feeling lightheaded, which can further exacerbate the anxiety during high-pressure situations.
Lack of Preparation: Insufficient preparation for the viva or presentation can lead to feelings of inadequacy and anxiety.
Personality Traits: Some individuals are naturally more prone to anxiety in stressful situations due to their personality traits or past experiences.
It's important to note that a certain level of nervousness or anxiety before a viva or presentation is entirely normal and can even be helpful in keeping you alert and focused. However, when anxiety becomes overwhelming and interferes significantly with your ability to perform, it's essential to address it.
Here are some strategies that might help you manage anxiety in viva exams and presentations:
Practice: Rehearse your presentation thoroughly and practice answering potential viva questions to build confidence.
Positive Visualization: Visualize yourself succeeding in the viva or presentation, which can help reduce anxiety.
Breathing Exercises: Use deep breathing techniques to calm your nervous system before and during the viva/presentation.
Cognitive Reframing: Challenge negative thoughts and replace them with more positive and realistic ones.
Seek Support: Talk to friends, family, or a mentor about your concerns, as sharing your feelings can be comforting.
Professional Help: If anxiety significantly affects your academic or professional life, consider seeking guidance from a counselor or therapist who specializes in anxiety management.