Hi there wonderful humans! I hope you're all doing okay. 💚

Last week, we talked about symptoms and causes of exam anxiety. This week, we want to talk about possible ways to reduce this anxiety. 

1. Get a head start 
Start studying for your exams as early as possible. Test anxiety is often exacerbated when we feel underprepared or don’t know what to expect. Set yourself up for success by reaching out to your instructors, creating study guides, rereading class notes, reviewing presentations and practicing homework problems well in advance. 

2. Get accurate information

• Check out the time and location of the exam well in advance.

• Know what to expect when you arrive at the exam – format of questions, what material the exam will cover, and how much it is worth etc.

3. Use test-taking strategies

Do a “memory dump” of information you are afraid you will forget on the back of the exam when you first receive it.

Read through the exam at the beginning and figure out how much time to spend on each question, according to what each question is worth.

To build confidence, start with questions you know rather than focusing on the ones you don’t.

Start with any multiple-choice or True/False section to gain clues that might help you answer other questions.

Take 30-second “mini-breaks” at specified points during the exam to use a relaxation strategy such as closing your eyes, relaxing your hands, and breathing deeply.

If your thoughts are racing and your mind becomes cluttered with worries:

• Don’t focus on getting rid of the anxiety because that will only feed the anxiety;

• Mentally yell “STOP” to break the cycle;

• Take a 30-second “mini-break”;

• Concentrate hard on a specific sensation (e.g.: the hum of the lights in the room) to clear your mind of anxiety; OR

• Be with your anxiety – concentrate on your physical symptoms. If you can completely experience a physical sensation, it often disappears.

4. Change the narrative

Negative self-talk may cause you to feel like you're trapped in a downward spiral, especially when you feel anxious. If this sounds like you, try to catch yourself in the moment and change the narrative. Take a few deep breaths and practice replacing negative thoughts with more productive ones. 

5. Set a timeline 

If you struggle with time management during exams, try to set a timeline. For instance, it can be helpful to review how much time you have to complete an exam and how many questions you’ll need to answer. Remind yourself that it’s okay to skip questions if you feel like you’re running behind. You can always come back to them later. Just make sure to keep track of the question numbers on your scantron to avoid potential errors. 

6. Use calming techniques 

If you’re feeling anxious before or during an exam, try practicing quick calming techniques to help you recenter and refocus. 

Here are two you can try that won’t take up too much time. 

Square breathing:

This technique can help you slow your breathing and heart rate to ease anxiety.  

Start by closing your eyes and focus on your breathing.  

Gently inhale through your nose, counting to four.  

Breathe out slowly, exhaling all your air while counting to four again.  

Repeat this process as many times as you need to calm down.  

As you start to feel better, open your eyes and return to your study session or exam. 

45-second body scan:

This technique can help you stay present and calm racing thoughts.  

Close your eyes and tune in to the sensations of your body.  

Start at the bottoms of your feet, feeling the weight of your feet against your shoes.  

Slowly move up your body by feeling the sensations of your legs, hips, back, abdomen, shoulders, neck, arms, hands and head.  

When you’re done with your body scan, take a deep breath and return to your study session or exam. 

Practicing these techniques when you don’t need them will make them easier to use when you do. It can also help you determine which one suits you best. 

7. Learn how to study efficiently

Trying to study for longer means that you might not be able to concentrate as effectively, reducing how efficiently you’re able to absorb new information or concepts. Methods such as the Pomodoro Technique advocate for even shorter bursts of focus, of around 20-30 minutes.

8. Remember the three Rs

Another great way to help manage anxiety is to give yourself the “Three R Pep Talk”. It goes a little something like this:
⁛Ready: Know that by exam-time, your work is mostly done
⁛Risk-management: Run through the worst-case scenario
⁛Retake: Remember that (although not ideal) there’s always another chance.

9. Get some exercise.

Regular aerobic exercise and exercising while studying and on exam day can release tension.

10. Get plenty of sleep.

Sleep is directly related to getting good grades in school. Preteens and teenagers especially need to get regular, solid sleep. But adults need a good night's sleep, too, to do their best work.

11. Improve your diet

Along with impacting a wide range of health factors, it is believed that diet can play an important role in our ability to cope with and manage anxiety. Diets that are particularly high in sugar or fatty foods can actually lead to increased levels of anxiety. Other things to consider are your levels of alcohol and caffeine consumption, as these can also contribute to higher levels of anxiety in some people.

12. Don't ignore other problems.

Test anxiety may get better by getting help for any condition that interferes with the ability to learn, focus or concentrate — for example, attention-deficit/hyperactivity disorder (ADHD), dyslexia or a learning disability. In many cases, a student diagnosed with these conditions is entitled to certain types of help with test taking, such as extra time to complete a test, testing in a less distracting room or having questions read aloud.

13. Talk with your teacher.

Make sure you understand what's going to be on each test and know how to best prepare. Also, let your teacher know that you feel anxious when you take tests. Your teacher may have suggestions to help you do well.

14. See a professional counselor, if needed.

Talk therapy, also called psychotherapy, with a psychologist or other mental health professional can help you work through feelings, thoughts and behaviors that cause or worsen anxiety. They can also teach you study and test-taking skills and how to stay organized to help you do your best. Ask if your school has counseling services or ask if your employer offers counseling through an employee assistance program.

✨Tell us about your ways of dealing with exam anxiety, and share any experiences you have, or just say hi!