Anxiety, Stress, and the National Psychology Exam
Sitting the National Psychology Exam (NPE) is a significant requirement for many provisional psychologists on their journey to becoming fully registered. The high stakes, extensive preparation, and financial cost involved can understandably lead to feelings of being overwhelmed and worried. Here are some practical tips to help you manage these feelings and maintain focus during the exam.
Understanding the Exam Format
The NPE consists of 150 multiple-choice questions, and you have 210 minutes to complete it. Exam questions are typically structured with a vignette or scenario, a lead-in question, and a set of five options. Regardless of where you sit the NPE, remotely or at a venue, you will complete it on a computer. Remember, any time used to take the toilet break or drink water comes out of your allocated time; you are not given extra. Considering these constraints, maintaining focus and managing your time effectively is crucial.
The Day Before the Exam
Familiarise Yourself with the Exam Environment: If sitting at a venue, plan your route the day before and allow time for unplanned events (e.g cancelled trains, high traffic, difficulty parking). If possible, visit the exam venue beforehand. Knowing the logistics can help reduce anxiety on the day. Aim to arrive 30+ minutes early to give yourself time to settle in.
Organise Your Materials/Space: Pack everything you need to get to the venue the night before to avoid last-minute stress or not being able to find something you need, such as your water bottle, exam location details and confirmation email. If sitting at home, ensure your environment is clear, test all technology, and have a clear water bottle. You will need to present the exam supervisor with the following documents:
The printed email confirmation containing your exam authorisation code.
Two types of formal identification (one must be a photo ID). Examples of photo identification include a passport, driver's licence, or current student photo ID card. Non-photo ID can include a Medicare card, birth certificate, or Australian government concession/health care card.
Note: Failure to bring sufficient identification and the exam authorisation code may result in being excluded from sitting the exam.
Treat Yourself Like a Client: Think about what you would tell someone else to do when preparing for the NPE. Spend some time practising deep breathing, progressive muscle relaxation, or meditation. Apps like Headspace or Calm offer guided sessions tailored for stress relief. Eat balanced meals and avoid heavy, greasy foods that might make you sluggish. Stay hydrated and try your best to get a good night’s sleep.
Keep a Positive Mindset: Remind yourself that you have prepared well. Visualise yourself successfully completing the exam. Positive self-talk can boost your confidence and reduce anxiety.
During the Exam
1. Manage Your Time: Allocate specific time slots for each section of the exam, for example aiming to be at question 75 by 1 hour 40 minutes. You have exactly 1.4 minutes per question; perhaps aim for 1.2 minutes and use any extra time to review your answers. Don’t spend too long on any question, just use your best guess, and flag the question to come back to.
2. Take Mini Breaks: Though formal breaks are limited, take mini mental breaks. Close your eyes for a few seconds, take deep breaths, and stretch your hands and feet discreetly under the desk to relieve tension.
3. Stay Hydrated: Drink water before the exam starts and use the toilet before going in. While you may not have frequent access during the exam, staying hydrated beforehand can help maintain your focus. Eat a light meal or snack that provides lasting energy, such as nuts, fruits, or a protein bar.
Post-Exam Reflection
After the exam, take some time to relax and reflect, and acknowledge your efforts. It might feel like you have just run a marathon, so be gentle on yourself and have a low-demand evening. Commonly, people have no idea how well they performed immediately after. Remember, many psychologists before you have successfully passed the NPE, and so can you.
Final Thoughts
Facing the National Psychology Exam can be daunting, but with the right strategies, you can manage your anxiety and stress effectively. Good luck, and remember, many psychologists have passed the NPE before you. You got this!