Tests and Exams are an integral part of a
student’s life.
Here
is a guide to coping up and dealing with ‘exam stress’ – notwithstanding the
test preparedness of a student. We would like you to absorb and incorporate
these invaluable tips at the earliest possible in your student life – as the
techniques listed herewith are hand-selected and proven beyond doubt. The
proven techniques, would in all respects, enable you to perform to the best of
your abilities and come out trumps – whenever you happen to be in ‘test/exam’
mode.
The Day before the
Test: The day before
the test is often the time when you seem to be overwhelmed with tension and
anxiety. Instead of permitting your test anxiety to put you down, utilize the
skills that you have developed throughout your preparation to minimize your
stress.
First, be sure to
eat healthy and nutritious meals throughout the day. Supplement
this with adequate intake of water.
Second, do not
over-study on the day before the test. It is fine to briefly review some
important content, but then shift your mind to some enjoyable activities. Put aside some time to exercise or meet a friend,
this will help to relax your body and your mind as the test approaches.
Third, get
adequate sleep. A refreshed mind will help you approach each problem on the
ensuing day with calm, clarity and confidence. Do not spend the night before
the test studying! If you have thoroughly prepared for the test, cramming will
only undermine your confidence and increase your anxiety. Please do not
even think about studying on the penultimate day of your test.
If, even after
following the above suggestions, you find that your anxiety is difficult to
control, simply break out some diaphragmatic breathing, or progressive muscle
relaxation that you will by this point have mastered during your test
preparation.
The Day of the
Test: On the day of the
test, wake up and have a nutritious breakfast. Some might use food as a way to
reduce anxiety, but indulging in binge eating can impair your performance by
making you feel tired or sick.
After breakfast,
do something that is soothing and relaxing before you travel to the test centre.
If you have developed an exercise routine leading up to the test, engage in a
brief workout. If you have mastered diaphragmatic breathing or progressive
muscle relaxation, spend a few minutes increasing your sense of calm.
Do not try to
learn new information on test day. Last minute cramming will only undermine
your confidence and increase your anxiety.
Whatever time of
the day your test happens to be, be sure to arrive at the test-centre well in
advance to your test time. Use the additional time either to focus your
thoughts and practice your relaxation techniques, or simply to warm up your
eyes by reading something enjoyable or interesting.
Finally, promise
yourself a “reward” subsequent to the test. This will be your prize for
maintaining your focus for the duration of the test and for your weeks or
months of hard work.
During the Test: If you begin to feel
anxious during the test, use your relaxation skills to refocus your attention.
Shift your focus with positive self-talk. Tell yourself, “I can be anxious
later. Now is the time to focus on the test,” or reduce your anxiety by
reinforcing, “I am thoroughly prepared for this test, and will answer each
problem to the best of my ability.” If you’d like to up your anxiety to
performance absorption even more, incorporate mini versions of deep breathing
and progressive muscle relaxation.
During the
Breaks: Have a snack, drink
some water.
After the exam,
whether you did as well as you had hoped for or not, be sure to follow through
on the reward you promised yourself-and enjoy it! Try not to dwell on the
mistakes you think you might have made. Remember, that exam is not a matter of
life and death-it is a test after all!!!
Good luck with your training endeavor. May you excel
and perform to the best of your abilities on the day of your test/exam.