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You’ve prepared thoroughly, gotten a good night’s sleep and practiced your relaxation techniques. But the exam day arrives and your anxiety shows up in full force.

Don’t let it ruin your day. Here are 5 tips to help control your test anxiety.

1. Get a good night’s sleep.
Getting enough sleep improves your memory, and helps you think clearly. It also helps you regulate your emotions and mood. It’s important to prioritize rest before exam day.

Waiting until the last minute to study or not studying at all can cause test anxiety. It can be hard to remember all the information and to focus when you’re nervous or tired.

Having high stakes can cause test anxiety, such as an upcoming job interview or an important class grade. Try to find a way to reward yourself for working hard so that the stakes don’t feel as high. Try to practice calming techniques several days before the exam, so that you can use them when you’re feeling anxious. These include pacing breathing, positive self-talk, and visualization techniques.

2. Don’t compare yourself to others.
You’ve done your prep, gotten a good night’s sleep, and used positive self-talk and breathing techniques. Yet when the test arrives, anxiety wreaks havoc on your performance. You blank out, freeze up, and can’t seem to respond to the questions you knew the answers to just last night.

Some factors that contribute to test anxiety include feeling unprepared, fear of failure, and low self-esteem. Some students also have poor test histories, which can increase their anxiety. If your stress levels are too high, it might be time to talk to a mental health professional. Here are a few tips to control anxiety before and during exams: 1. Start studying early. This will lower your anxiety levels and help you feel confident in your skills.

3. Take a break if you need to.
While some anxiety during a test is normal, if you start to feel any of the physical symptoms of anxiety (like heart palpitations or a pit in your stomach), take a break. A few minutes to stretch, breathe deeply or mentally count down to relax will help you regain control and continue working.

It’s important to prioritise your basic self-care during exam week – like getting enough sleep, eating healthy and regularly exercising – as well as incorporating relaxation techniques into your study routine so that they become a habit in the lead up to a test. It’s also helpful to keep a “calming worksheet” with you during the exam that includes motivational quotes, breathing techniques and pictures of your support network. This can be particularly useful if you have trouble focusing when you’re anxious.

4. Breathe.
It’s normal to feel nervous or stressed before a test, but some people experience an even more severe response called test anxiety. Test anxiety can manifest in many ways, from sweaty palms to a pit in the stomach. It can also interfere with your ability to answer questions, leading you to blank out or freeze up.

One simple way to help control your anxiety is by focusing on your breathing. Deep, controlled breathing can calm your heart rate and reduce stress by short-circuiting the “fight or flight” response.

If you are having trouble calming down or concentrating, try taking a break and using one of the calming techniques discussed above. Another thing you can do is get to the test site a little early and use the extra time to relax and practice your breathing.

5. Stay focused.
Exam anxiety can cause students to have a hard time staying focused on the questions. This can lead to frustration and negative self-thoughts. For example, a student might read a problem that they can’t answer and imagine themselves flunking the test and never succeeding in school again.

Avoid distractions, like social media or other people, during the exam. This will help you stay calm and focus.
It’s also a good idea to practice relaxation techniques on a daily basis so they can come naturally to you when you need them, you can read about it here https://www.paperhelp.org/. And be sure to prioritize fundamental self-care (like eating well, getting enough sleep, and exercising regularly) so that you’re better able to manage your stress levels.

[davidwilly]

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