1. Picture a Good Outcome
Visualize success rather than dwelling on negative outcomes. Picture yourself excelling in your exams and achieving high grades or reaching a desired GPA by the end of the semester. Avoid focusing on worst-case scenarios and instead imagine all the positive possibilities that could happen.
2. Breathe Deeply
Belly breathing is a simple relaxation technique. Place one hand on your stomach and the other on your heart while sitting or lying down. Inhale deeply through your nose, pushing your stomach out. Exhale through puckered lips, feeling your stomach sink in. Repeat at least three times to feel the calming effects.
3. Meditate Mindfully
Mindfulness meditation helps you focus on the present. Find a comfortable place to just sit and breathe. As you meditate, focus on the current moment instead of worrying about your exam.
4. Try Progressive muscle relaxation
Practice progressive muscle relaxation by tensing and then relaxing each muscle group individually. Start with your hands, clenching them for up to 10 seconds, then relax for 10 to 20 seconds. Repeat this process with other muscle groups, including wrists, forearms, biceps, shoulders, face, neck, chest, back, stomach, hips, thighs, and lower legs, to promote relaxation and reduce tension.
5. Do relaxing yoga poses
Practice the lotus pose for relaxation and centering. Sit comfortably in a flat, open area. Fold your legs inward, placing your left foot on your right thigh and your right ankle over your left thigh. Take deep breaths, then switch leg positions for balance.
6. Get some exercise
Engage in exercise to boost your mood and reduce stress. Take a break before an exam and go for a walk, jog, or any type of physical activity. Exercise increases endorphins and helps balance stress hormones like cortisol and adrenaline.
7. Try aromatheraphy
Lavender essential oil might help you feel less anxious. Use a traditional diffuser, or infuse aromatherapy necklaces, keychains, and bracelets with the oil. You can also try aromatherapy through body oil, or with an aroma stick.
Aroma sticks are also known as essential oil inhalers. You can find this and other aromatherapy accessories online, or from specialty stores.
Lemon, bergamot, ylang ylang, clary sage, and jasmine oils are other great options for stress relief.
8. Sip some chamomile tea
Chamomile helps lower stress and boosts relaxation. The night before your test, enjoy a cup of chamomile tea before getting ready for bed. If you’re having trouble getting to sleep, ashwagandha or valerian root tea might also help.
9. Set multiple alarms
Don’t stress about oversleeping your exam. Instead, set multiple alarms on your phone or alarm clock, so you’re ready to face the day with plenty of time to spare.[11] You might set your alarms 15 minutes apart, or even 5 minutes apart, if you’re feeling ambitious.
10. Get lots of rest
Prioritize getting at least 7 hours of sleep each night during final exam week. Avoid pulling all-nighters for last-minute studying; aim for 7-9 hours of sleep to ensure you're well-rested and alert for your exams. Quality sleep helps manage exam nerves more effectively.
11. Eat Breakfast
Consume protein-rich foods and whole grains before your test for sustained energy. Opt for breakfast options like muesli, whole rolled porridge oats, and whole-grain bread. Incorporate yogurt, milk, or eggs for added protein to keep you feeling full and satisfied during your exam.
12. Arrive early and keep to yourself
Give yourself time to move around and find a seat. Feel free to stretch your legs and move around, but try not to chat with other test-takers. Comparing notes with other students might make you feel even more nervous before the test.
13. Think positive thoughts
Adopt a supportive and empathetic tone when thinking about the exam, as you would when speaking to a friend. Avoid negative self-talk or doubting your preparation. Instead, encourage yourself with kindness and understanding to manage pre-test nerves effectively.
