So time’s almost up for a lot of my readers who are
preparing for exams. I know a lot of you have
been working super hard. So I thought it would be a good idea to run through
some ways that you can calm yourself down in the last twenty minutes or so before
your exam.
Remember that you can do as many or as few of these
activities as you like –But do not revise! Nothing in the last twenty
minutes that you learn from speed reading and with a panicked mind will help
you on your exam. You’ve prepared and now you need to control those exam nerves
with one or more of the following.
a) Have something to eat
We all know about bringing a snack for during the exam, but studies have found certain types of
foods and beverages can help to reduce stress so bring some of these along for
before the exam.
1. Something crunchy
Studies have found that crunchy food helps to alleviate
stress levels. The night before your exam pack some fresh pieces of carrot and
celery. This healthy crunch will relieve your anxiety and give you the calm
needed to head into the exam room.
2.
A hint of citrus
An orange or other citrus fruit has been found by many
researchers to help in the reduction of stress. It’s always best to prepare the
night before, so cut up some pieces of orange and pop them away in the fridge
for the morning. Just don’t forget to write yourself a note about it so you don’t
forget.
3. A warm brew
Tea or similar warm drink has been found to have a calming
effect. Psychologists suggest that it is because it is similar to the warming
comfort received in a hug or affectionate gesture. I wouldn’t recommended a
highly caffeinated drink – but some peppermint tea or raspberry tea are
wonderful treats before the exam.
4. A little bit of sweetness
Sweet things do help to lift our spirits. While they should
only be taken in moderation (and please don’t risk a sugar crash) some honey in
your tea or a muesli bar with chocolate drizzle would be the perfect pick me up
and motivating snack to nibble on while you relax and mentally prepare.
A lemon and honey drink may be the perfect way to combine
these three options. Simply mix a table spoon of honey and half a tablespoon of
lemon in with some warm or hot water and adjust to taste.
5. Chew some gum
Lots of people get nervous stomachs before an exam and feel
like they can’t eat. This is a perfectly normal reaction that is a consequence of your
fight or flight response. This response happens when your brain perceives that
there is danger.
Before your exam your body is likely to perceive your fear
of the exam as a psychological danger or a ‘stressor’. Neurotransmitters are sent
through the neurones in your brain to warn your autonomic nervous system. These
electrical messengers activate the sympathetic nervous system which proceeds to
prepare the body to fight, flight or freeze.
– Freeze is a third response experienced by victims of abuse
where they feel as if they are having an out of body experience and struggle to
interact with their environment.
The sympathetic nervous system will stop digestive processes
in order to divert energy to other parts of the body. When you chew gum this
alerts the brain to the fact that you cannot be in danger because you are eating.
The fight or flight response will generally begin to dissipate after a few
minutes.
b) Creative relaxation
Don’t just rely on food
to calm your nerves. Try sipping on some lemon and honey while you do some of
these innovative relaxation techniques
1. Colour in a mandala
A mandala is a specific type of drawing that you can get off
a google image search that aims to help you focus and relax. They are used by
those who practice mediation and mindfulness. Doing one of these before the
exam can help you to take control over your anxious thoughts.
2. Draw something
Using a scrap piece of paper allow yourself the opportunity
to relax and rest your mind. No one has to view or grade this artwork so draw
what ever your please. But once again, do not relate it back to your exam work.
Your brain needs to feel rested when you get into the exam room not stressed
and tired.
3. Visualize what you’ll do after the exam
Avoiding the actualities of what might be on the exam, allow
your mind to wander to what will happen after. Since you’ve clearly been
working hard try to arrange for a reward that makes you feel excited.
For example you might promise yourself that after the exam
you will walk into town and purchase a hot chocolate. Or your might think about
watching a movie or reading the next chapter of your novel. Try to make it something
that you look forward to and you know will raise your spirits.
4. Listen to music
Music can inspire and encourage you to continue your
hard work. It can remind you of your goals and aspirations.
It’s personal choice whether you choose to listen to
classical, rap, jazz or pop, there is no definitive research to suggest that
there is any one significant benefit over the other.
5. What a youtube video
A small slice of humour is neatly fitted into youtube
videos, often lasting around three minutes, these can be the best way to
distract yourself from your anxious thoughts. Maybe watch the video with a
friend and benefit from their company as well.
There’s no research into youtube videos and calming thoughts
but from personal experience I can promise that a video before your exam can
help you to feel truly rested and ready to plunge into exam questions.
6. Play with blue tack or putty
Blue tack is a great distraction object. You can pull it, twist
it, squeeze it or throw it. For those who, like me, tend to bite their nails
when they’re anxious this can be a great way to save your nails. It’s also a
very subtle means of helping yourself to calm your nerves as you can hold a
small amount in your hands and still interact normally with those around you.
c) Get moving!
Sometimes our energy
before the exam means that we get jittery and anxious. These techniques are
designed to help you work that energy out. You don’t want to be exhausted
before an exam but you should feel able to sit calmly.
1.
Go for a stroll
Walking beneath trees or some light to moderate exercise has
been proven to benefit productivity and improve your focus. Get up and walk up
and down the stairs or just around your exam area. The little bit of movement
can go along way in getting you exam ready.
2. Stretch
Before an exam try to stretch out your neck and back. These
are probably already a little sore from the amount of time that you have been spending
studying at your desk. Stretch your neck and back slowly being mindful of any
injury. If you ever feel too much pain stop immediately.
3. Shake your hands
This is a part of a stress management process knowing as
shaking. The concept is that by shaking hands or other parts of your body you
are helping your body to reduce tension and remove stress hormones from the
body.
4. Freshen up
A quick trip to the bathroom and some water splashed on your
face can help you to feel prepared and focused. While freshening up just check
that you have completed the following;
- Have you had a glass of water?
- Have you checked in with a friend?
- Have you checked you have pens?
- Have you checked your stationary is working?
- Have you checked where your exam is located?
- Do you know where you will be sitting?
- Do you know which bathroom is the closest to your exam room?
d) It’s okay
Before an exam take the time to check that your thoughts are
the right ones. Don’t be negative about yourself, be open minded and understand
that it’s okay if you messed up during your study prep.
Those few minutes before the exam are examples of a true
mental challenge. The trick is to be forgiving of yourself and to be proud of
what you have achieved. Just by making it to the exam stage you’ve had to battle
through weeks of classes, assignments, late nights and lectures. So good job
you!
e) Have a break
You might not have much time,
but there’s still plenty of opportunities
to help yourself to feel rested and ready for the exam ahead.
1. Lay your head down
Simply resting your eyes can be enough to help you relax
into a mindstate that is focused and ready to provide the information that you
need. Remember an anxious mind is often so wound up that you will lose a good
deal of time worrying during the exam about unnecessary things and make silly
mistakes.
2. Count from ten and back again
A common breathing technique is to breathe in slowly for ten
seconds and then breathe out for ten seconds. This process of monitoring your
breathing is a simple technique that can help to center yourself and calm your
nerves.
3. Sit by yourself for a bit
Sometimes socialising with others will make things worse
than they already are. There’s no shame in needing to remove yourself from your
group of friends in order to calm down and work through how you’re feeling. You
can talk to them all you like after the exam!
Good luck with your exams and remember to be proud of what
you have achieved,
The Underage Lawyer
PS: If you have any pre-exam tips feel free to comment below
J
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