Viva stress, often referred to as viva anxiety, affects numerous students by undermining their confidence, disturbing their mental well-being, and negatively influencing their overall performance. Learn the causes, effects, and best ways to overcome viva-related anxiety with effective tips and strategies.
What Is a Viva, and Why It Feels So Stressful
A viva voce, often simply called a viva, is an oral assessment in which students must articulate and justify their understanding or research before a panel of examiners. Unlike written exams, there’s no option to erase, rethink, or edit—what you say is what you’re judged on. This real-time evaluation can be daunting, especially when combined with academic pressure, fear of failure, and the intimidating presence of faculty or external examiners.
Why Do Students Fear Viva?
Many students fear viva because it feels personal. You’re not just writing answers—you’re performing. This fear is often driven by three key factors: fear of public speaking, performance anxiety, and lack of preparation. Speaking in front of others, especially experts, can cause a surge of nervous energy. This performance anxiety can make even well-prepared students fumble or forget key points. viva stress
The Psychological Effects of Viva Stress
When students experience viva stress, their minds may go into overdrive. Stress activates the body’s fight-or-flight mode, releasing cortisol, which interferes with memory, attention, and emotional control. This is why students may blank out during the viva, even if they had studied thoroughly. Feelings of helplessness, fear, and panic can also arise, making the situation seem more intense than it really is. Over time, repeated stress like this can take a toll on one’s self-confidence and academic motivation.
Physical Symptoms of Viva Anxiety
Viva stress is not just mental—it manifests physically too. Many students report physical symptoms such as excessive sweating, trembling hands, dry mouth, and a racing heartbeat. In the days leading up to the viva, symptoms may include sleep disturbances, appetite loss, and digestive issues. These are common signs that your body is overwhelmed, and understanding them is the first step in managing them.
Root Causes Behind Viva Stress
Several underlying causes contribute to viva stress. When students are unfamiliar with oral exam formats, they feel lost and unsure. Another major factor is the rigid and formal environment during vivas, which adds to the pressure. Peer and parental expectations also weigh heavily on students, making the event seem more like a judgment day than a learning opportunity. Past negative experiences or feedback can further build anxiety for upcoming vivas.
How to Prepare Effectively for a Viva
Preparation is the antidote to fear. The better you understand the structure of a viva, the more self-assured you’ll become. One of the most effective strategies is to conduct mock vivas. Ask a friend, teacher, or mentor to play the role of an examiner and simulate the real experience. This helps you develop spontaneity and clear articulation. Group discussions are also helpful, allowing you to voice your thoughts and challenge others—preparing your brain to think fast and speak clearly.
Mindfulness Techniques to Calm Nerves
Mindfulness and breathing techniques can do wonders to settle the mind. Practicing deep breathing, meditation, or short body scans just before the viva can help relax your nervous system. When you’re calm internally, you’re better able to respond intelligently and stay focused. These practices reduce cortisol levels and bring clarity to your thoughts, making them invaluable tools during high-stress academic events.
Power of Positive Affirmations
Sometimes, all it takes is a few words of encouragement—especially when they come from yourself. Repeating phrases like “I am capable,” “I am confident,” or “I’ve got this” can boost your mood and shift your mindset from fear to empowerment. These positive affirmations, when practiced daily, help you build inner strength and keep negative thoughts at bay.
Confidence-Boosting Habits Before the Viva
Confidence isn’t just about knowledge—it’s about how you present yourself. Wearing neat, formal clothing can instantly make you feel more in control and professional. Practicing visualization techniques, where you imagine yourself successfully completing the viva, can also help prepare your subconscious mind for success. Imagining a successful outcome helps build a sense of comfort and ease, making the actual viva feel less overwhelming.
Dos and Don’ts During the Viva
During the viva, there are a few golden rules to follow. Make sure to maintain eye contact, communicate clearly, and respond with brief, focused answers. Pay close attention to each question, and feel free to request clarification if anything is unclear. It’s okay not to know every answer; what matters is how you handle the situation. Don’t interrupt the examiner, panic if you’re corrected, or try to bluff your way through. A genuine, respectful approach is always appreciated by examiners.
What Examiners Are Actually Looking For
Contrary to what many students believe, examiners are not out to get you. They’re looking for clear understanding, confidence in your subject, and the ability to engage in meaningful discussion. They’re impressed when students can think critically, connect ideas, and stay composed—even when challenged. You don’t need to know everything, but you should be able to reason your answers logically and admit honestly when you’re unsure.
Building Long-Term Resilience to Viva Stress
Resilience is a skill—and like any skill, it can be developed over time. Start by treating each viva as a learning experience, not a life-or-death moment. Reflect on feedback, learn from mistakes, and keep practicing your speaking skills. Over time, what once felt terrifying will become manageable. Turn nervousness into motivation by setting goals and rewarding yourself for progress, no matter how small.
The Role of Support Systems
Don’t go through it alone. Talking to friends, mentors, or counselors can provide emotional support and practical guidance. Discussing fears, sharing preparation strategies, or simply venting helps relieve the emotional burden.
Imagining a successful outcome helps build a sense of comfort and ease, making the actual viva feel less overwhelming. A strong support system boosts morale and can even help improve your overall performance.
Turning Fear Into Fuel
Viva stress, while challenging, is also an opportunity. It teaches you how to handle pressure, think critically, and express ideas clearly—skills that are valuable far beyond the classroom. When faced with anxiety, choose to prepare, breathe, believe, and perform. With proper strategies and a positive mindset, you can transform anxiety into concentration and replace uncertainty with confidence
Conclusion
Viva stress is real—but it doesn’t have to control you. With the right preparation, mindset, and support, you can face any viva with confidence. Remember, it’s not about being perfect. It’s about being prepared, staying calm, and doing your best. Every experience is a step toward growth. Embrace it. You’ve got this!
FAQs
How do I stay calm if I forget an answer during the viva?
Pause, breathe, and try to reason through your thoughts. It’s okay to admit you don’t know something, but always show a willingness to learn.
What is the best way to prepare for a viva?
Practice regularly with mock sessions and group discussions. Focus on speaking clearly and anticipating possible questions from your topic.
Can meditation help with viva stress?
Yes, mindfulness and meditation reduce anxiety, calm the mind, and improve focus during the viva.
Is viva stress common among students?
Without a doubt, the majority of students feel some degree of anxiety both leading up to and during their viva exams. It’s normal and manageable.
How early should I start preparing for my viva?
Start preparing at least 2–3 weeks before the viva. Start by revising your study material thoroughly, then move on to practicing your verbal responses.