Anxiety and stress before and during exams are common things that most students experience. Although stress can sometimes be beneficial in motivating a person to work hard, too much stress can negatively affect performance and concentration. Therefore, it is important to learn how to manage stress and stay calm during exams. Here are some mental and emotional strategies that can help you.
First: Use deep breathing techniques.
One of the best ways to calm yourself down quickly is to use deep breathing techniques. When you start to feel stressed or lose focus, take a moment to stop thinking about the test and focus only on your breathing. Breathe deeply through your nose for 4 seconds, hold it for 4 seconds, and then slowly exhale through your mouth. Repeat this process several times, and you will notice that your stress gradually begins to decrease and your focus improves.
Second: Use positive thinking
Negative thinking during a test can increase stress and lead to a loss of self-confidence. Try to change your thinking to positive thinking. Instead of telling yourself, “I don’t know the answer, this is difficult,” try saying, “I am prepared and can handle this question calmly.” Positivity helps improve your mood and reduce anxiety.
Third: Keep your focus on the present.
Sometimes stress comes because you are thinking about future results or wondering about your past performance. The best way to deal with this is to focus only on the present, the question in front of you now. Don’t think about what will happen next, just focus on answering each question well. When you break the test down into smaller parts, it becomes easier and less stressful to deal with.
Fourth: Use visual strategies.
If you are having trouble recalling information or feel stressed, you can use visualization. Imagine yourself in a calm, relaxing place, such as sitting in a park or on the beach. This can help calm the mind and refocus. You can also imagine yourself overcoming challenges and succeeding in a test, which can boost your self-confidence.
Fifth: Divide your time and use the Pomodoro technique.
Sometimes people feel stressed because they see a test as a big block of work. The Pomodoro Technique is based on breaking time into small sessions, for example 25 minutes of work followed by 5 minutes of rest. This technique makes the task seem less daunting and helps you manage your time better during the test.
Sixth: Remember that stress is normal.
Finally, it is important to remember that feeling nervous is completely normal, and everyone experiences it. The important thing is to learn how to manage it and not let it affect you negatively. Once you start answering questions, you will find that the nervousness gradually decreases. Just stay calm and confident in your ability to succeed.
By following these strategies, you can improve your mental state and handle stress better during the test. When you are calm and relaxed, you will be able to concentrate and answer better, which increases your chances of achieving the desired results.