Content

• Steps
• Advice

Tests are an important part of education and cause many students stress. To avoid worsening anxiety from these troublesome assessments, it is important to approach them with a clear mind and an understanding of how to cope with some of the overarching stressful situations. than. In many cases, exam stress is in the mind, and mental discipline plays a big part in the essentials for success.

Steps

Part 1 of 4: Prepare for the test

1. 

   Know the test requirements. Don't forget to check out the course outline or ask the teacher what material you will be studying. If there is a specific sense of what will be tested, you will feel less ambiguous about the upcoming test and more like something you can handle.
   • If you are unsure about any of the points, ask the teacher. Teachers prefer to answer questions rather than let students do the work without understanding what is being asked.
   • Make sure you read the course outline and any information your teacher has given you before asking questions. They will not be satisfied if you email them asking if the exam is on page 1 of the outline.

2. 

   
   
   Study in the same space as an exam room. There is a psychological phenomenon called contextual memory. It addresses the idea that we can best remember many things in several similar environments when information is encrypted.A related phenomenon is called state-based memory, which means that our memory is better when we learn and retrieve information in some similar physical state.
   • If you are in a quiet room during the exam, try to simulate that space as you prepare. Here's how to use contextual memory in your favor.
   • As an example of state-based memory, if you prepare for the exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine. Using this knowledge and knowing that you are taking steps that have been shown to maximize your test score; Remember only to use it if you feel stressed about the upcoming exam.

3. 

   
   
   Take notes in class. Don't just rely on memory or the curriculum. Take some time in class to make a summary of what your teacher has said. If you are feeling stressful for exams, being able to review the notes will help you remember many things that happened in class that you did not even take notes, further giving you a sense of mastery. materials.
   • When taking notes, focus on writing down the key words and ideas quickly rather than trying to correct spelling. Exactly copying the sentences is not as important as writing down the main ideas.
   • Review notes weekly. This will help you absorb the material and translate it into long-term memory. By the time you take the test, you will feel much better because you were prepared.

4. 

   
   
   Manage time wisely. Don't try to cram in the last minutes of the exam; This will inevitably lead to exam stress. Divide study time into small intervals over days or weeks. By "dividing" your study time over a course over a longer period, such as a few days or weeks, you will remember more information.
   • If you can use state-based memory, try studying at about the same time of day while preparing for the exam. This way you will simultaneously feel tired / alert while studying and on the test. You will get used to the feeling of processing course material on test day.

5. 

   Knowing the place helps you best learn. Think about some of the factors that will help you feel most comfortable and relaxed as you prepare for the exam. When setting up the ideal learning space:
   • Keep track of the light level in the room. Some people learn better with clear light while others prefer dim light.
   • Check out the learning space. Decide whether you do better in a cluttered room or if you prefer a clean and fresh space.
   • Pay attention to background noise. Does music help you focus or do you need a quiet space to study?
   • Find another place to study, like a library or a coffee shop. The landscape change can bring a new perspective on the documentation and provide some additional resources.

6. 

   Rest often. According to psychological research, the human brain can only focus on one effective task for 45 minutes on average. In addition, neuroscience research has shown that focusing on the same thing for too long causes the brain to lose its ability to process correctly.

7. 

   Replenish water for the body. Don't forget to drink plenty of water. Try to drink at least 8 glasses of water a day. Not drinking enough water can make you feel sluggish and stressed.
   • Caffeine can make you feel anxious, which in turn contributes to feelings of stress and anxiety. Drink a cup of coffee or soft drinks if you like, but don't overdo it. Experts recommend consuming no more than 400mg of caffeine a day for adults. Children and teenagers need to limit absorption of about 100mg per day (equivalent to a cup of coffee or 3 cans of soft drink).
   • A cup of herbal tea can help you feel more comfortable and hydrate your body. Peppermint, chamomile, and passionflower are good options.

8. 

   Reward achievements, no matter how small. If you feel nervous about the exam, don't forget to reward yourself during class. This will motivate you to continue studying and may even reduce your stress.
   • For example, after studying hard for an hour, take a break and go online for about 20 minutes or watch an episode of your favorite TV show. This will help relax your mind when you relax because it is motivated to help motivate you to resume studying after you rest.

9. 

   Do exercise. Regular aerobic exercise can relieve stress, so if you find yourself getting too nervous before your exam, try running or going to the gym.
   • When practicing, listen to vibrant music to keep you energized throughout the exercise.
   • There are other ways to overcome stress, check out wikiHow's other helpful article on Relaxing Before the End of College Exam.

10. 

    Healthy eating. Unhealthy eating can make you feel negative, and interfere with your exam preparation. Therefore, it is important to eat properly if you want to be in the best health to do well on your exam and not to stress.
    • Try lean meats, nuts, fruits and vegetables.
    • Avoid consuming a lot of sugar or processed foods.
    • Healthy eating includes a balanced diet. Try not to overeat and only one food. You can add many things to your diet by changing the way you cook each day.

11. 

    Get enough sleep. Not getting enough sleep at night can increase feelings of fatigue, stress and anxiety.
    • If sleep problems try making the room darker. Block sounds by changing environments and / or wearing earplugs.
    • Create a sleep routine and stick to it every night. Note how many hours of sleep you need to sleep each night to feel awake in the morning; get as many hours of sleep as you need each night.
    • For example, if you tend to go to bed at 10:30 pm read a book about 30 minutes before bed, following the timetable as often as possible. This way, you will train your body to get enough sleep.
    • Read the helpful "Sleep before the exam" tutorial on wikiHow for helpful advice.

12. 

    Ask yourself if you are incapable of learning. It could be a condition like Attention Deficit Hyperactivity Disorder (ADHD) or another learning defect that impairs your ability to do well on the exam. This can be stressful, but be aware that schools often have many resources to help you excel.
    • If this is a concern, reach out to the school counselor or teacher and learn how to get help.
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Part 2 of 4: Relieve the stress on test day

1. 

   Enjoy a healthy breakfast on the day of the test. Without a proper breakfast, energy levels drop quickly and leave you feeling stressed, anxious and tired. Don't forget to eat a healthy, energetic breakfast on test day. Try eating foods that provide long-term energy, like eggs or oats. Avoid foods that contain a lot of sugar as they provide only temporary energy and can make you tired in the middle of the test.

2. 

   Drink enough water. Dehydration negatively affects the ability of the brain to function effectively. Make sure to replenish enough water for the body before exams; Remember to drink water with breakfast!
   • If allowed, bring a bottle of water with you to the test. Thinking makes the body dehydrated! Don't be surprised if the teacher asks to check the water bottle, because some students try to cheat by writing their answers on the bottle label. (Don't do it - cheating is never worth it, and if caught, you'll have more trouble than just doing bad exams.

3. 

   Consider how much caffeine you consume. Because this substance can cause cravings, do not consume too much coffee / caffeine prior to the test. Caffeine can increase feelings of anxiety and stress. If you're feeling stressed during the exam, caffeine will only aggravate these emotions and make it harder to control.
   • Do not significantly change your caffeine intake as usual on test day. This can cause a few withdrawal symptoms that can interact with feelings of stress and leave you feeling extremely negative.
   • Limiting caffeine intake can have a positive effect on your memory, so if you regularly have a cup of coffee with breakfast, go ahead.

4. 

   Coming soon. You may be worried about the exam so don't put any more pressure from fear of being late.Plus, arriving early helps you to be sure you have your favorite seat.

5. 

   Read the instructions carefully. Before answering any question on the test, find out exactly what you need. Skim through the exam to see the content and give yourself a general idea of ​​how long each question will take to complete. Ambiguity can be stressful, so by knowing how long the test takes to take you less stress. advertisement

Part 3 of 4: Overcoming the stress of the exam

1. 

   Avoid rushing. Take time to do the exam. If you are stuck on a question for a long period of time, rather than stress, remember that it is only one question on the test. If possible (if the exam structure allows), skip the question and go back to work at the end of the hour if there is time.
   • Pay attention to the clock and give yourself 5-10 minutes to review the answers to check for any mistakes or to approximate the questions you missed at first.

2. 

   Chewing gum. Reduce feelings of anxiety by chewing gum. This keeps the mouth busy and works as a way to reduce anxiety.

3. 

   Ask the teacher if you have any problems. There is no problem asking to clarify something. The teacher may or may not answer the question because this may give you an unfair advantage over other candidates, but it only takes a few seconds to raise your hand and ask.

4. 

   Recognize anxiety in the exam. When you realize that you are experiencing anxiety, use some or all of the steps below to ease it. Anxiety during the exam can appear in any form of a number of symptoms including:
   • Stomachache
   • Dry mouth
   • Nausea
   • Headache
   • Arrhythmic heartbeat
   • Uneasy thinking
   • Loss of mental awareness
   • Difficulty concentrating

5. 

   Remember to breathe. Close your eyes, breathe hard 3 times, then take a break, inhale, and repeat the process. Strong and deliberate breathing not only relaxes the body, but also increases the flow of oxygen to the brain. Use both of these techniques before the exam and during difficult times during the exam.
   • Inhale through your nose for 4 counts. Try to hold the breath for 2 counts and exhale slowly through your mouth for 4 counts.

6. 

   Stretch and contract some muscles. For example, stretch your shoulders and slowly relax, repeating this process in several other areas of the body. Stretching the muscles before relaxing will increase the body's sense of relaxation, making the body more comfortable.

7. 

   Rest for a while if needed. If allowed, get up and drink water, go to the restroom, or simply stretch your legs if it helps regain focus and reduce anxiety.

8. 

   Have a vision of the test. Remember, in big planning for the future, doing poorly on an exam may not matter much. We often overestimate how bad things happen and how badly it makes us feel. Keep this in mind if you find yourself stressed out in the middle of the exam. Doing bad exams is not the end of the world. Life goes on and you can study better for the next exam!
   • If you find yourself stuck in negative thinking, try to separate yourself from it. Ask yourself: What's the worst thing that can really happen if I can't do well on the exam? Try to maintain a reasonable capacity to reason about it. Can you really handle the worst that could happen? Most likely the answer is yes.
   • You can also think of a workaround if you find yourself caught up in anxiety about the importance of the exam. You can take the test again. You can increase your test score with more effort. You can hire a tutor or study with friends for the next exam. This is not the end of the world.
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Part 4 of 4: Coping with post-exam stress

1. 

   Don't think about it. Of course, it's easier said than done, but try to remember that once the exam is over, you cannot go back and change anything about the past. Therefore, avoid asking your friends the answers to certain questions if you think they will stress you out. To avoid getting stuck in the "record breaking circle", here are some tips to try:
   • Forget about the things you have no control over. Ask yourself "Can I change the exam now?" If not, try to ignore it.
   • See mistakes as an opportunity to learn. From this point of view, it is not a concern to answer the wrong question on the test.
   • Try taking a break schedule to temporarily forget your worries. Take 30 minutes and let all your worries pass during that time. Think carefully about the issues that stress you out. Then, when the 30 minutes are up, forget them.
   • Exercise can also help your mind rest after completing the exam.
   • Check out the wikiHow article "Relax your mind after the exam" for some advice.

2. 

   Take time to relax. Stay away from exam thinking by doing something you love; Try to choose an action that you are passionate about.
   • For example, if you're attracted to watching movies or reading books, do it. And if you really enjoy playing sports, get out there and play a sport!

3. 

   See the exam as a learning experience. You can learn from your mistakes; Remember that ultimately the purpose of the exam is to measure your level of knowledge on a subject. This helps you to realize your strengths and weaknesses with respect to the course content.
   • Instead of being stressed out about exam information, try to see it as an opportunity to accurately assess your knowledge, which you can then use to improve yourself.
   • Remember that test results are not a measure of who you are. You may do poorly during the exam but still be a good student.

4. 

   Treat yourself well. Eat pizza or sushi or candy or buy yourself a new shirt; whatever treats you well, makes you happy for a few moments. The exam is stressful, but you're done. Now relax with something you enjoy, then start preparing for the next exam! advertisement

Advice

• Don't try to compare yourself to others. Some students are naturally very good at biology. Instead of competing with others, the best audience to compete is yourself.
• If you are having trouble relaxing, consider popular relaxation techniques and meditation. They can help manage exam stress as well as stress in everyday life.