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You have been preparing for an exam for weeks, the big day arrives and you have everything. However, nerves begin to grow and end up being a very difficult obstacle to overcome to achieve the result you aspire to. Has it happened to you?
Nerves can play tricks on you, reducing our performance. Taking an exam can cause feelings of stress or anxiety that can lead to poor final results if we do not know how to control them. Now, how can you calm your nerves?
A little nervousness before an exam is normal, it can even help us sharpen our mind and focus our attention. However, in the case of test anxiety, worry and insecurity can interfere with our performance, and make us feel very bad for not having reflected in the evaluation everything that we have learned with effort.
However, We cannot let nerves and anxiety take over the situation and prevent us from proving to ourselves that we have prepared well.. If this happens to you, we recommend that you do not worry, as there are techniques to relax and maintain your concentration.
What is test anxiety?
Nowadays it is very common to hear about test anxiety to refer to the nervousness that many people suffer when faced with an evaluation situation.
Spending days studying, practicing to get your driving license or a race and – at the moment of truth – your nerves play tricks on you, has that happened to you?
Test anxiety can be broadly defined as an emotional response that people present when their abilities are evaluated (Furlan, L. 2006). It is the product of recurrent concern about failure, poor performance and its consequences for self-esteem and social evaluation.
It has been shown that certain active coping strategies can help cushion the impact of stress associated with performance evaluation. These can eliminate or modify the conditions that cause stress, promoting adaptive outcomes and positive functioning, depending on the coping strategy chosen (Piemontesi, et al. 2012).
Test anxiety can block some psychological processes such as attention and memory.
5 strategies to calm your nerves
Below we explain some simple strategies that will help you manage the pressure and stress you experience before an exam.
1. Create a good routine
It is essential that in the days before the exam you maintain a good routine to calm your nerves. This will be of great help to keep your mind clear and have the best perception of control of the situation. Your routine should involve the following:
Sleep well: Adequate sleep is of utmost importance for physical performance, which will allow you to arrive more relaxed, with an active brain and at your maximum potential.Maintain a good diet: Just like sleep, diet has an incredible effect on daily performance. Having a diet rich in various vitamins and nutrients will help memory, attention and reasoning. In turn, limiting stimulants – such as coffee and tobacco – will help control anxiety.Breaks matter: Having relaxation and rest times is the best way for the brain to function at maximum power. Having space to listen to music, go for a run or have an entertaining chat will help your memory and attention work better during your study time.
2. Prepare for the situation
The best way to stay calm is to prepare for the situation:
Talk with your friends: You can take the opportunity to study in company. Together you will probably be more skilled at identifying the most important points on the agenda.Simulate the exam: If it is an oral exam, rehearse your speech and anticipate possible questions. This way, that day will not be as traumatic nor will you be as nervous.Talk to the teacher: Make sure you understand what will be tested on each exam and learn how to prepare.Try to be punctual: On the day of the exam, take the precaution of leaving early, so that the clock does not become an added pressure!
3. Learn relaxation and breathing techniques
To help you stay calm and confident before and during the exam, practice relaxation techniques. Breathe deeply, relax your muscles or close your eyes and imagining positive results are just some of them.
Breathing techniques can be done anywhere, they are simple and quick to do and will help you calm those nerves.
Visualization and breathing techniques help maintain concentration and calm states.
4. Use stress as an ally
Stress is an incredible adaptive mechanism that can help us perform at our best in whatever we want to do. This state is a mobilizer and activator of the central nervous system.
You can take an active position and allow it to remind you that the exam is approaching and that you should start studying. Listening to – and using – stress wisely will prevent you from losing control and preventing you from studying.
5. Try to be positive
Try to maintain a positive attitude and visualize passing. He thinks that the mind is more skillful in proposing action plans when it understands that it has options to achieve the desired result.
Recognize the effort you have made studying for the exam, the sacrifices you have made to prepare for it, the places you did not go. You can, and you deserve it too.
Words build worlds; the thoughts, even more!
You might be interested…
All cited sources were reviewed in depth by our team to ensure their quality, reliability, validity and validity. The bibliography in this article was considered reliable and of academic or scientific accuracy.
Bausela Herreras, E. (2005). Exam anxiety: evaluation and psychopedagogical intervention. Educere, 9(31), 553-557.Furlán, L. (2006). Exam anxiety. What is evaluated and how? Evaluar Magazine, 6(1), 32–51. https://doi.org/10.35670/1667-4545.v6.n1.533Gutiérrez Calvo, M. and Avero, P. (1995). Anxiety, auxiliary strategies and reading comprehension: processing deficit vs. lack of trust. Psicothema, 7, 3, 569–578.Piemontesi, SE, Heredia, DE, Furlan, LA, Sánchez Rosas, J., & Martínez, M. (2012). Test anxiety and coping styles for academic stress in university students. Anales de Psicología / Annals of Psychology, 28(1), 89–96. Retrieved from https://revistas.um.es/analesps/article/view/140562Piemontesi, SE, & Heredia, DE (2009). COPING WITH EXAMS: DEVELOPMENTS OF THE MAIN THEORETICAL MODELS FOR THEIR DEFINITION AND MEASUREMENT. Anales de Psicología / Annals of Psychology, 25(1), 102–111. Recovered from https://revistas.um.es/analesps/article/view/71551
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