10 Ways to Calm Down If You Feel Anxious Before An Exam
Getting ready for an exam can be one of the most stressful things we do as students. When it comes to college or preparing for college, there can be even more pressure. This can be especially true for those who are first-generation or the first ones in their family of origin to attend college. So much pressure to succeed!
Below are 10 things you can do to help support and shift an anxious mind, body, and spirit when getting ready for that exam! Know it doesn't start at the time of the exam... there are things we need to do to prepare BEFORE the exam. Read on for some suggestions and ideas!
You can do your best to get a good night’s rest the night before. I know you've all heard this, how important sleep is, but I am here to tell you again: THIS IS VITAL TO ANY SUCCESS!
If we are not getting 8-10 hours of sleep a night, it's hard for us to even function (and while coffee helps, coffee won't give you the same effect if you just got enough sleep!). So, if you know you have a hard time sleeping, maybe consider taking some melatonin the night before an exam, around 9 PM, or drinking some sleepy-time tea. Turn off your phone climb into bed and try to relax your body. More on this a few points down.
Set your alarm 20 min earlier than usual. I know, this sounds terrible, BUT- you will appreciate those extra 20 mins once you are up, I promise you. Plus, you got some sleep, so you won't be as tired wanting to hit the snooze button again and again.
So, what about those extra 20 mins? Try a MINDFULNESS or journaling activity. Something simple. Like, maybe while making your coffee you can actually observe the leaves swaying outside your kitchen window or grab one of your favorite essential oils and sit with the scent while you breathe and ground yourself...or while your coffee is brewing you can sit down at the table and write a little pep talk to yourself. We got to make friends with ourselves, right? What better way than writing a love letter to yourself? Make yourself something healthy to eat (not sugary so you don't have a sugar crash in the middle of the exam) this means, lighten up on the sugar in your coffee if you use it!
Pack a water bottle and a small snack (not sugary!) and leave your house 10 min early. Yes, this will also be something you will be grateful you did. The reasons are listed below. :)
Once you arrive at your school or the place you will be doing the exam, sit quietly for 5 minutes. While sitting, notice what thoughts are dominating your head space. Just tune in and try to notice what tape your mind is running. If it's hard for you to notice (sometimes when we're so disconnected from our own mind it can be hard to even notice). Try this- ask yourself a question: "How do I feel about my exam today?" And listen and observe. Wait for the answer. An answer will come. This is your mind talking. See what it's telling you... does it think you are going to do terribly? If so, talk back to your mind... say "mind, stop this, I have done everything I can to prepare for this exam and I feel good about it. I got to sleep last night, I woke up a little early, I spent time enjoying my own company and I'm about to walk in there and ACE this test." Then... listen. See if it's trying to discourage you. This is what the mind often does when we are feeling anxious. It can be like a bad friend, or more like it, a critical parent. Just notice that and while you are heading toward your class, take the higher road with your mind.
Once you get to the place you are taking the exam, find your place and settle in. Close your eyes and place your feet firmly on the ground. Begin to connect with your breathing. Notice where you are holding your breath. Is it free flowing? Or does it feel constricted? How deep does it go? When you inhale, make sure your belly expands out like a balloon and when you exhale, bring your belly button towards your spine. Sit up straight. Get that spinal fluid flowing to your brain. You got this!
Open your eyes and notice how your body feels. Remind yourself that you did everything you could to prepare, and you'll do your best since you slept well, ate something healthy, left out the sugar, and got to know your inner critic. At this point, be proud of yourself! You have already done a lot.
Have a sip of water and a small nibble of the snack you brought. Enjoy the flavor of the snack, really chew it, and notice the flavor and texture. When you have a sip of water, notice its coolness of it. Congratulate yourself for hydrating (this helps your brain function better!)
Take one more moment to check in with the inner mind critic. Once again, ask yourself "How do I feel about my exam today?" See if things have changed since you have prepared yourself. And if not, this is the time to intervene and set that inner critic straight.
While taking the exam, remember you can pause at any time to check in with your body and breath. If you have noticed your breathing is shallow again, see if you can redirect it and deepen it. Notice where your feet are touching the ground. Deepen the connection you feel with the earth below. If you need to, call up some of that energy from the earth into your feet, up into your legs, into your hips, back, front, and to the top of your head as you straighten your spine. Know you can pause at any moment to redirect your internal critic and notice what's happening in the body and shift and adapt as needed. YOU GOT THIS!
