5 Ways to Reduce Test Anxiety!
There are different ways to reduce test anxiety but in this article I list the most effective ways to reduce stress before, during and after a test.
Optimize your physical needs - the physical improvement directly effects mental anxiety.
-Rest- this is the most crucial of all ways to reduce test anxiety! Get two full nights sleep (8 hours or more each night) before an exam.
-Exercise (or anaerobic movement) One of the great ways to to do this is to walk outside in nature. Walking outside oxygenates the blood and reduces sugars and adrenaline which normally increase test taking anxiety.
-Nutrition (tailored for study needs) Eliminate caffeine and heavy sugars during the time of test taking. This way you're not overloaded with chemicals. Make sure you have a solid piece of protein, a piece of fruit and a tall glass of water.
-Posture- Sit up right and focus your eyes and body in confident ways. Posture is one of the important ways to reduce test anxiety because it helps align the neuron-pathways. The mind follows the way the body is positioned.
Enhance your mental awareness
-Put your priorities into perspective. Remind yourself that one single test will not determine everything you represent as a student.
-Remember past successes! Review those times in life where you initially struggled with anxiety and eventually found success. If you did well then, you can do well now!
-Visualize success. The day before the test, see yourself completing the test with ease! Play the entire scenario in your mind from waking up to finishing!
Study Well & Prepare
-Studying regularly is undoubtedly one of the best ways to build confidence.
-Pick a seat with few distractions around it.
-Arrive for the test with materials and optimism. Don't show up too early or too late. Avoid discussing negativity with school mates. Do not flip through your notes 15 minutes before the exam. Instead, relax and text a friend, read a good magazine or eat a snack.
Tips During the test!
-Read the directions slowly
-Circle important/significant words.
-Put notes in the margins.
-If needed, do a memory dump on the back of the test page.
-Don't dwell on an unexpected question too long. just skip it and come back to it.
-If you ever start to feel overwhelmed during the test, utilize a calming technique. Turn your test over, breath deep and focus on something in the room while visualizing something calming like a campfire or beach. Doing this for 30 seconds is one of the best ways to briefly vacation from that exam.
Utilize friends, family, therapists and supports that will help you with ways to be calm and peaceful while encouraging you to use proper study habits.
There are different ways to reduce test anxiety but in this article I list the most effective ways to reduce stress before, during and after a test.
Optimize your physical needs - the physical improvement directly effects mental anxiety.
-Rest- this is the most crucial of all ways to reduce test anxiety! Get two full nights sleep (8 hours or more each night) before an exam.
-Exercise (or anaerobic movement) One of the great ways to to do this is to walk outside in nature. Walking outside oxygenates the blood and reduces sugars and adrenaline which normally increase test taking anxiety.
-Nutrition (tailored for study needs) Eliminate caffeine and heavy sugars during the time of test taking. This way you're not overloaded with chemicals. Make sure you have a solid piece of protein, a piece of fruit and a tall glass of water.
-Posture- Sit up right and focus your eyes and body in confident ways. Posture is one of the important ways to reduce test anxiety because it helps align the neuron-pathways. The mind follows the way the body is positioned.
Enhance your mental awareness
-Put your priorities into perspective. Remind yourself that one single test will not determine everything you represent as a student.
-Remember past successes! Review those times in life where you initially struggled with anxiety and eventually found success. If you did well then, you can do well now!
-Visualize success. The day before the test, see yourself completing the test with ease! Play the entire scenario in your mind from waking up to finishing!
Study Well & Prepare
-Studying regularly is undoubtedly one of the best ways to build confidence.
-Pick a seat with few distractions around it.
-Arrive for the test with materials and optimism. Don't show up too early or too late. Avoid discussing negativity with school mates. Do not flip through your notes 15 minutes before the exam. Instead, relax and text a friend, read a good magazine or eat a snack.
Tips During the test!
-Read the directions slowly
-Circle important/significant words.
-Put notes in the margins.
-If needed, do a memory dump on the back of the test page.
-Don't dwell on an unexpected question too long. just skip it and come back to it.
-If you ever start to feel overwhelmed during the test, utilize a calming technique. Turn your test over, breath deep and focus on something in the room while visualizing something calming like a campfire or beach. Doing this for 30 seconds is one of the best ways to briefly vacation from that exam.
Utilize friends, family, therapists and supports that will help you with ways to be calm and peaceful while encouraging you to use proper study habits.