Stress less for the test! Techniques for dealing with pre-exam nerves:

As we head this week into exams like the SEA and mocks for CSEC and CAPE exams, I wanted to leave some words of encouragement for dealing with those pre-exam nerves and making sure you turn up as your best self on exam day! Let’s focus on 4 main areas for exam preparation (credit to counselor Keri at https://www.counselorkeri.com):

1. Preparedness: what can you do to feel and be prepared for the test?

2. Thinking Strategies: how are your thoughts affecting your feelings about the test?

3. Calming Strategies: what strategies can you use when you have big feelings about the test or during the test?

4. Self Care: what can you do to take care of yourself during the time leading up to the test?

Let’s tackle each of these in turn:

Preparedness:

You’ve typically already been preparing over the past couple of years by covering the syllabus and doing practice tests, so at this stage, I’d just suggest spending some time reviewing your notes, particularly in those subject areas that have been a bit challenging for you. 

Ask yourself clarifying questions and see if you can answer them. Explaining the concept aloud or to someone else is one of the best ways to consolidate your learning. 

Pack what you'll need and lay out your school clothes the night before. Make sure you get a good night’s sleep every night especially in the week leading up to the exam… your brain will function best when it’s well rested.

Thinking Strategies:

Check your thoughts: Are they absolutely true? Are they based on facts? Are you assuming the worst or jumping to conclusions? It’s helpful to speak to yourself encouragingly, so try to replace unkind or untrue thoughts with more realistic and positive thoughts, like:

“I am not defined by a test.”

“I am a successful person.”

“I am in control of the things I say to myself.”

“I’ve got this!”

Practice Calming Strategies: 

Here are some examples:

Practice breathing exercises, like the 4-7-8 technique: breathe in slowly to the count of 4, hold for 7 and let your breath out slowly to the count of 8. 

Make a test-day mantra (for example: ‘I’ll rise to the challenge!’). Practice repeating it to yourself.

Practice grounding exercises, like the 5-4-3-2-1 technique: Take a deep breath and just notice 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and 1 thing you can taste.

Practice progressive muscle relaxation. This one is helpful to do in bed the night before the exam: tighten each group of muscles in turn from feet to head for a few seconds and then release the tension. Notice the difference between tension and release.

Practice Self Care:

Get enough sleep the week leading up to the exam. Eat healthy meals. 

Do your favorite physical activities or gentle movement and exercises.

Speak kindly to yourself. 

Spend time with people you love. 

Best of luck in the exams and remember you've got this!

Be well,

Paula

Dr  Paula Robertson is a busy mom and a paediatrician with over twenty years' experience working with young people and their families. She is also a certified children's mindfulness teacher and Positive Discipline Parenting

coach. You can find out more at www.paulathedoctormom.com.