Although it’s normal to feel some anxiety when you’re preparing for, or taking, a test - too much can hamper you from doing well. Below are some tips to help you to cope with this:
1. Learn and apply proven studying techniques so you feel you really know the test material. This should help to improve your confidence and reduce excessive anxiety.
2. Work on staying positive while you’re studying. Think about doing really well, not always struggling, or even failing.
3. Make sure you get plenty of sleep the night before a test.
4. Don’t forget to eat right before a test either. You need protein to have enough energy to concentrate fully for the length of the test. Avoid junk food as that tends to lead to a high and then a low.
5. Try to calm and relax yourself as you enter the test room. Take a few slow, deep breaths. In your head repeat positive self-statements like “I am well prepared. I’m going to do a good job on this test.”
6. Don’t start to panic if the questions seem too hard. Just skip over the ones you can’t do, and keep reading until you find something you CAN do.
7. Ignore the fact that other students seem to be finishing before you. Take all the time you need and focus on doing your best.
8. Once the test is over, try and forget about it. There’s nothing you can do until your mark is returned to you … and maybe you’ve aced it, or done really well!
1. Have a good core group of friends.
2. Build some adventure into your life. Don’t fall into “the same old, same old”.
3. Research confirms that “stuff won’t make us happy” so clear out the junk – and only keep what you love.
4. Work on establishing balance in your life. Don’t be too busy or you’ll wind up depressed.
5. Give in to temptation every now and again. Too much discipline is boring in the end.
6. Like and appreciate yourself. Take time to notice and affirm your strengths.
7. Start living in the moment – don’t doubt every move. Accept your decision as the best one right now.
Students who manage best in exams:
- Maintain positive relationships with family and friends
- Continue to allow some time for exercise and leisure
- Get plenty of sleep
- Eat sensibly
- Have planned time for study
- Are organised
- Learn and practice simple techniques for relaxation (see the school counsellor for ideas)
Warning signs that stress may be exceeding a helpful level include:
- Poor concentration
- Poor short term memory
- Recurring worrying thoughts
- Lack of tolerance for others (you may not detect that in yourself)
- Anxious about little things
- Prone to bursts of anger and tears
- Indications of feeling ‘down’, alone or misunderstood
- Disturbed sleep
- Indigestion, poor appetite.
No one sign necessarily is cause for worry and these signs need to be considered in the context of your life. However, it is better to seek help than to struggle with worries by yourself. Signs of depression or anxiety in particular should not be ignored.
1. Create a daily ‘to do’ list.
2. List goals and set priorities.
3. Do ‘A’s’ first (Most important things).
4. Do them now.
5. Ask yourself “What is the best use of my time right now?”
6. Be realistic: New habits take time to develop.
7. Reward yourself for small steps of progress towards your goals each week.
Make studying a part of your everyday school routine and don’t be limited to ‘cramming’ for exams and tests.
1. Establish a routine: Set aside a particular time each day for study and revision and stick to it.
2. Create a study environment
This should be away from interruptions and household noise, such as the television. Ensure there is adequate lighting and ventilation, a comfortable chair and appropriate desk.
3. Set a timetable: With a timetable you can plan to cover all your subjects in an organised way, allotting the appropriate time for each without becoming overwhelmed.
4. Look after yourself: Drink plenty of fluids, especially water, and eat healthy foods. Keep sugary foods to a minimum. Make sure you get enough sleep each night. Regular physical exercise makes you feel great, boosts your energy and helps you relax. So try to keep up regular sporting activities or at least fit in some regular exercise as often as you can.
5. Reward yourself for studying: Watch your favourite television program, spend time with your friends, walk to the park and play sport throughout the week.
6. Have variety in your study program: Study different subjects each day and do different types of work and revision in each study session.
7. Avoid interrupting your concentration: Have all the appropriate materials with you before you start a session of study to minimise distractions.
8. Test yourself on what you have studied: Ask your parents or family members to quiz you on what you have learnt, use draft questions from books, past assessments or major exam papers.
9. Don’t panic at exam time: If you have followed a study routine and have been revising your class work, there should be no need to worry. Try to keep yourself calm, positive and confident.
10. Ask your teachers for guidance: Especially if you’re having trouble - whether it’s grasping a new concept or understanding something you learnt earlier in the year. They will be happy to help.