Beating Test Anxiety – Breathe
Continuing our series on dealing with test anxiety, this article is all about the things that seem most obvious.
- Breathe. People who have test anxiety often forget the basics. They don’t eat right, they don’t exercise, they don’t sleep well. Sometimes they even unconsciously hold their breath for long periods during a test. Yes, that could be you, despite the fact that you don’t think you ever hold your breath during a test — that’s the definition of unconscious.
Unfortunately, all of these things just exacerbate the problem. Eating poorly means your brain doesn’t have the nutrition it needs to perform at its peak. Not exercising means you aren’t using a great stress-relief tool, and sleep deprivation, if taken to extremes, is an actual form of torture. Also, oxygen deprivation isn’t exactly a prescription for rational thought.
What this means is that sometimes all you need to do to snap out of a test-induced haze is to sit back and take a few deep breaths. If you’re feeling tense, you can also do quick relaxation exercises to help take your stress level down a notch. Deep breathing and relaxation techniques don’t have to take a lot of time, but they can help you reset your frame of mind, especially if you use them along with positive self-talk and visualization. And, just like those methods, they work best during the test if you’ve practiced them beforehand. Quick exercises appropriate for use during a test are based on more extended relaxation exercises that are practiced all over the world in many different forms. Plus, they make you feel great afterward; it’s really a win-win situation.
Of course, no matter how many times you picture yourself acing a test or how many deep breaths you take, it’s probably unrealistic to expect to calm all your nerves before and during a test. And actually, that’s just fine. A little stress is a good thing. Before the test, it motivates you to study harder. And during the test, it keeps you alert and focused. So don’t punish yourself for feeling a little anxious — use it to your advantage!