School can be incredibly stressful, especially when it comes time to take an exam. The bigger and more important the exam is, the more we tend to suffer from anxiety, and the less likely we are to do our best.
If this scenario sounds familiar to you, then use the following tips and exercises to help lower your anxiety before the next big exam you take:
1. Breathe Deeply
When we feel fear, our body can go into an adrenaline-fueled panic mode. This chemical and physical reaction is how our ancestors survived numerous threats. But in this state, our minds do not function properly. In fact, they often go completely blank.
When we take slow, deep breaths, we help our bodies go from the survival response to a relaxed response. This helps the blood flow back into our brain and helps us focus on the task at hand.
2. Change Your Perspective
Most of us think of tests as something designed specifically to trick us. The truth is, if you have studied and are totally prepared, then the test is actually an opportunity for you to show off how much you know.
The other truth is your teachers or professors WANT you to pass. Notice your attitude and outlook going into the exam. Knowing that your teachers want you to succeed can help boost your confidence.
3. Start Strong
To set the right tone for the test, scan the exam to find those questions that you feel confident about and answer those first. This will help you feel more secure and put your mind into a free-flow thinking state.
4. Be Realistic
What is your history of taking exams? Have you generally done well in the past? Are you a good student that makes an effort? If so, remind yourself of these facts. It’s easy to have dramatic and unrealistic ideas floating around in your head right before an exam. Thoughts like, “I’m gonna fail and then I won’t pass the class and I won’t get my degree. These worst case scenarios are unlikely; try to avoid escalating a stressful situation by engaging in unrealistic outcomes.
5. Exercise
Exercise the morning before your exam. This will not only release built-up tension in your muscles (make sure to stretch after your workout), but it will also release “feel-good” endorphins that will put you in a better frame of mind.