How not to worry at the exam?

How to calm down before an exam

Calm down and stop being nervous before an exam is the main key to a successful exam because it helps to have exceptionally light excitement that mobilizes your strength. Nerves bordering on panic can only hinder, even for those who know all the tickets flawlessly. The exam situation itself is stressful and forces the body to work at an increased rate. Physiological reactions to stress turn biological functions to maximum, with the work of the brain reduced to the management of simple instinctive reactions. This mechanism has helped survival for many thousands of years, but turns out to be completely useless in situations of the modern world, where the main stressors are still of a psychological nature.

Anxiety associated with assessment situations is inherent in almost all people. For some it is associated with a personal subjective perception of their personality, others make long-range plans for the future, the image of which collapses completely from the unrealized first examination step.

But there are those who are nervous without any special reason, knowing all the material, having no evaluation complexes and other things – here often come into force the stereotypes of society that before the exam it is customary to get nervous. In some countries they cope with this very successfully, simply by changing the attitude, and a person goes not where they will look for his negative sides, gaps in knowledge, but to a place where they are waiting for him, to accept him as a member of some community, to provide opportunities for development.

In order to calm down before a school or university exam, it is necessary to reduce the significance of this event, so that the body stops perceiving it as a biological danger. This can be helped by the method of rationalization, in which various versions of the situation of failure are replayed (because that is what frightens an exam). As a result, you can see such options as retake the exam, the possibility of entering another place, or passing the same subject to a more loyal teacher.

In addition, you will find a lot of ways out of this situation, from which its criticality and significance significantly reduced. Write down on a piece of paper what is the worst that can happen, even if you do not pass the exam – you will be able to notice that life goes on and when you come home your day will be the same as it was before. Rarely does a failed assessment dramatically change a person’s life and destiny. Everyone needs to learn to see checks as a stage, an opportunity, an adventure, not a verdict and the end of life.

Advice from a psychologist

Psychologists recommend various ways to calm down before the exam. Before you start studying effective options for calming down, we would like to give advice about the need for theoretical preparation on the topics of the exam itself – a high level of knowledge increases confidence and makes less stress and excitement.

It is not possible solely due to iron calm successfully pass the subject, the emphasis should still be made on knowledge.

Writing cheat sheets.

Write short notes and prepare cheat sheets. Perhaps you will be able to use them and write better, perhaps such an insurance just give confidence and reliability.

Even if there is no real possibility of using cheat sheets, it is still worth writing them. It helps to remember information better, make it more structured and understandable. Usually, well-prepared cheat sheets are a psychological sedative and a method of memorization, rather than an object for direct use.

Walking and physical activity

A few days before an exam, incorporate physical exercise or outdoor walks into your routine. Continuous cognitive preparation work ends up blurring your gaze and making your mind distracted, and switching to physical work can reduce stress levels and switch gears. It is optimal to have a good physical workout the evening before the exam and not to read anything at all on the subject to be passed, then at the right moment the brain can turn on full power.

Comfortable clothes and shoes

You need to ensure that you are as physically comfortable as possible before the exam. Find comfortable clothes and shoes – it is better to wear old sneakers, which bring good luck, than new shoes, which chafe your foot.

Get a good night’s sleep and a nutritious meal.

Get a good night’s sleep beforehand, and eat a proper meal. Feeling of hunger increases anxiety and makes a person look for problems where there are none. A feeling of fullness gives a feeling of comfort and peace, a sense of well-being. Immediately before the exam itself you can eat a little sweet (let it be chocolate) – glucose improves brain function, chocolate improves your mood. Thanks to such influences, you will orient yourself better in the situation, increase your capacity for work and attention, and reduce the level of negative feelings.

Listening to classical music

Improves brain function and stabilizes the nervous system listening to classical music. Therefore, instead of the usual tracks on the way to the exam, it is recommended to listen to something from the classics.

In addition to listening on the way, it is recommended to listen to music in the preparatory room or hallway instead of participating in useless discussions.

Don’t give in to panic.

Often students get worked up, and in a fairly balanced group, a chain panic reaction can start when a nervous person appears.

The desire to calm down by using sedatives is understandable and natural, but they have a general inhibitory effect. That is, of course, the level of anxiety will decrease, your hands will stop shaking, but at the same time there may be a feeling of drowsiness and loss of concentration. Sedatives often affect the speed of thought processes and reactions, respectively, you may not make it in time or lose track of the conversation with the teacher. Alcohol-based sedatives in general can cause unpredictable reactions in a hyper-excited body.

Breathing exercises

A simple way to control your emotional state is through relaxing breathing, which stabilizes your hormonal balance. Those who have previously practiced meditation or yoga can borrow breathing techniques from these systems. Those who are not familiar with such concepts, and those who have forgotten how to breathe due to experiences are offered a fairly simple system. Breathing should be slow and deep, the number of breaths is at least thirty times, with strong excitement can be more until the moment of calmness. It is possible that you will not immediately be able to adjust your breathing, then you can simply follow the exhalation twice as long as the inhalation. Gradually, if you focus on proper breathing, it will stabilize, thanks to the natural regulating mechanisms. As a result, this fairly simple practice stabilizes the heartbeat, lowers the heart rate and helps lower the body temperature, which rises during stressful reactions.

If you feel that breathing is not helping, and tension is spreading through the body, there is a tremor in the hands and the need to constantly walk from side to side, physical activity is a good idea. You can squat or do push-ups until you feel seriously tired – the tension that has accumulated is released through physical activity.

Consistency in actions

Directly in the classroom try to act consistently, despite the fact that time is limited, there is enough time for unhurried work. Take a ticket, read all the tasks carefully – this will help divide your time into quick, easy tasks and those that require more participation.

Read the questions to the end; it is often the end of a sentence that can completely change your answer. Leave questions you can’t answer right away, so you’ll rationalize your use of time and you won’t have to worry that you don’t know anything.

Creating a First Impression

Focus on your first impression, there is often no need to think through your entire answer perfectly, especially on oral exams. If a person has established themselves for the first minute, there are even occasions when it may not come down to the last question on the ticket. In order not to be afraid of the examiner, look closely at him, find his cute and native features. Perhaps he reminds someone of your family or characters from movies and books, the more associations arise, the better. The point is not to fall in love with the person, simply, the more associations we have with someone, the freer we feel around, considering the person as a longtime acquaintance. Thus, you will create a sense of calm and support from the evaluator, which will give confidence and definitely remove unnecessary anxiety.

Author : Practical psychologist Vedmesh N.A.

Speaker of the Medical-Psychological Center PsychoMed

How not to worry before the exam: simple tips

Examinations are not as scary as excitement before them. And what to do if this is about you? How to effectively overcome fear and not be afraid even USE?

We decided to study the tips of psychologists and choose the most, in our opinion, effective ways to help reduce anxiety and fear before the exam and stop worrying.

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Stress before an exam: the nature of anxiety

You have to know the enemy in person. So before we tell you how to cope with exam anxiety, let’s understand what lies at the heart of anxiety.

Anxiety is an internal tension that can occur in situations of uncertainty. A person does not know what to expect from the future, and therefore often assumes the worst, thinking about the negative consequences and imagines possible trouble.

Initially, nature invented anxiety as a defense mechanism. People who worried and expected trouble were more alert and reacted more quickly if danger did strike. The careless optimists, on the other hand, were more likely to become someone’s dinner. So panicking and worrying is a useful ability that helped our ancestors survive.

But in our relatively peaceful times, increased anxiety is more often in the way than good. That is why it is so important to learn how to calm the nerves, quality relaxation and learn to trust the world.

Anxiety always manifests itself in the body: the heart beats faster, breathing becomes labored, and pupils dilate. If it is a short-term reaction, it helps you mobilize. But if the stress lasts for a long time, problems with sleep and appetite may occur.

How to calm down before an exam: 12 simple tips

What mechanisms underlie anxiety have been solved. And now let’s look at different ways that are sure to help successfully fight exam anxiety.

Prepare for the exam as responsibly as possible

We remember that anxiety is a reaction to uncertainty. And therefore, to stop worrying, it is enough to learn the material well. This will increase your confidence in your own knowledge and help you pass even the most difficult exam in uni.

And in order to manage everything and to turn off the excitement during the preparation, make a plan and move on it. That way you can learn or repeat more information.

It is better to study well at once, than to suffer in the session.

Learn all the nuances of the exam

How not to worry before an exam? Find out all the information:

  • Find out how the test procedure works;
  • Who will take the exam;
  • What the characteristics of that teacher are;
  • what he pays most attention to.

This approach works great for students who like to be in control and follow the rules. Clarifying the conditions will reduce anxiety and make the situation clearer and more familiar.

If a student is preparing for the USE and is thinking about how not to freak out on the exam, it will also be helpful for them to learn all the details. Go to the school to talk to the teachers, or go to the official website of the USE. There, you can find out how the exam goes, what restrictions exist, and what participants are allowed to do during the USE.

Think critically

How not to worry before the exam? The ability to think critically helps to successfully overcome anxiety. After all, we make a big deal out of the molehill, drawing a terrible picture of failure. But ahead of us just loom a checkout at McDonald’s or canvas boots in the army.

Look at the situation without any illusions, and imagine the possible, but real scenarios. What’s the worst that could happen? Being sent to retake the exam? Or get a low score? That’s no reason to get hysterical. After all, exams are only a small part of your life, and not the whole meaning of it.

By the way, there is a 10% discount on any kind of work for our readers.

Watch your breathing

How not to be nervous before the exam, especially if you are overcome by panic fear? Breathing helps to cope with such critical states.

Remember how we said that anxiety and stress affect a person’s physiology? But this mechanism works both ways. So if you take control of your breathing and start breathing in deeply and breathing out slowly, your condition will change.

This method helps not only to calm down before the very session in college or the USE, but also not to get nervous during the exam itself.

The main secret of youth and a happy state of yoga – in the breath. Here’s who knows exactly how to take away the excitement and not just before the exam! Close your eyes and focus on the inhale and exhale. Try to observe the thoughts that appear, but don’t get involved in them. After 15 minutes you will definitely be calmer and a little happier.

Observe your work and rest schedule.

Another way to stay calm during an exam is to feel rested. Yes, a person who gets enough sleep and monitors his overall condition is less likely to worry and is easier to beat stress in critical situations.

So if you have a choice between going to bed or studying a couple more tickets the night before the exam – choose the first option. So you’ll learn better what you’ve already managed to repeat, you’ll feel more confident and relaxed, and you’ll find a way out even if you pull out the wrong ticket.

Take your cats as an example and go to sleep in any situation you don’t understand.

Worried? Take a snack

You’ve learned everything, got a good night’s sleep, but the excitement is still there? How can you stop fidgeting before the exam? You can have a little snack.

Our body cannot do two things at the same time, whatever Gaius Caesar and his ilk may say. That’s why, when a person eats, he calms down. The brain, which enjoys eating, simply has no time for excitement at that moment.

But it’s also important not to go overboard with the food. It is better to give preference to chocolate bars or light sandwiches than to calorie Italian pasta. Otherwise, instead of answering the question, “How do I stop worrying before an exam?” you’ll have to look for a solution to the dilemma, “How do I pass an exam and not fall asleep in the process?”

Exercise to reduce stress

Sometimes the excitement is just off the charts. So how do you quickly calm down before a university exam? Many people are greatly helped by physical activity. After all, anxiety is also manifested by tension in the body.

Exercise in the gym once a week will be a great prevention of anxiety before exams. And if anxiety catches you right in front of the audience, then light jumps and a little physical activity will bring you back to tone and calmness.

Create the right mood with music

If sports aren’t your thing, try putting yourself in a confident mood with music. This is another great answer to the question: how do you cope with stress before an exam?

Music directly affects our emotions and mood

Listen to your favorite tracks if they energize you. If you like pessimistic compositions about unrequited love or, conversely, very hard rock, it is better to put them aside for the period of exams, giving preference to calmer music.

The most win-win option is classical music. It will not only help to reduce anxiety and overcome fear before the exam, but also strengthen the necessary qualities. For example, it is believed that the music of Vivaldi stimulates brain activity, and Mozart compositions – creativity and thinking outside the box.

Visualize instead of panicking

How do you calm down and deal with the excitement of the exam itself? After all, you don’t start eating candy bars or jumping in front of your teacher’s face, explaining it as stress, do you?

In the exam itself, if you are overwhelmed by anxiety, visualization can help. Close your eyes and imagine a quiet place where you feel good. Of course, it’s better to work on this beforehand at home, practicing a certain state and even choosing an anchor on your body so that you can switch faster.

Anchoring is an NLP psychology term. Its essence is to create a special state and fix it on the body by pressing on a specific point with a certain force. If the anchor is of good quality, when you press it again with the same amount of force, the person immediately gets into the desired state and begins to feel the same emotions.

But even if you are trying to visualize for the first time, mentally imagine a smooth surface of water. This image is often used to calm down and get rid of all disturbing thoughts.

Think happy thoughts.

How to stop being afraid of exams forever? Take your documents from the university and never come back here. Or choose a less radical option and learn autotraining, which will help you to set yourself up for good and easily pass any tests in life.

Autogenic training is a psychotherapeutic technique that helps a person to restore and enhance inner resources. This includes actively influencing one’s own state. As a rule, it consists of two parts:

  • relaxation;
  • Indoctrination of certain attitudes.

In our case, phrases like: “I am completely calm,” “I am confident in myself and my knowledge,” “I can easily and confidently cope with any task,” and so on will do. Just repeat these attitudes to yourself before the exam, and everything will work out.

Stay away from alarmists

Man is an empathic creature. This means that we are able to read other people’s emotions and get charged with them. This superpower, for which we can “thank” mirror neurons, helps us fall in love with each other, empathize with others and… feel anxiety if other people around us are panicking.

So how do you get rid of anxiety before an exam, knowing that? First of all, get away from those who worry and tell horror stories of failure. It is better to breathe or listen to pleasant music.

Empathy helps us to fall in love and feel the other

Remember – teachers are human beings too.

Very often students demonize teachers, thinking that they sleep and see how to fail students on exams. This certainly doesn’t give you confidence or help relieve stress. Especially since such thoughts are far from reality.

Try looking at teachers as ordinary people. They have their own families, favorite or not-so-lovely jobs, familiar views on life and interesting hobbies. And they certainly don’t strangle students at night, even the most negligent ones.

This human approach will relieve unnecessary stress and help make communication during the exam as comfortable as possible.

Breathe in, breathe out… Life is beautiful, and the session passes itself and is excellent… Now you know exactly how to calm down and stop getting nervous before the exam. Use these tips in the session and in life. And if you can’t write and hand in any work in time – don’t stress! Just contact our student service.

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