Many people wonder chow to control the anxiety at exam time. This is a very sensitive issue, as this feeling can cause a low throughput during testing. We say that anxiety is a common occurrence in our daily lives, however, when it becomes disproportionate and interferes with our quality of life, we have a pathological condition, which requires care. Psychotherapy is recommended in these cases.
Read too:What risks can anxiety bring to the student?
How to control anxiety during exams?
Tests, in general, cause apprehension in students. Some people, however, feel a disproportionate discomfort when performing them. This discomfort causes low performance, triggering problems such as failures. Here are some valuable tips that can help you control this unpleasant feeling, which creates discomfort and tension during testing.
prepare for the test
Preparing for the test is essential and, for that, you should always study in advance. Try to make it a habit to study every day, not just the day before the exam. Use different study techniques to improve your learning, such as writing summaries, creating mind maps and performing exercises.
Have healthy lifestyle habits
Perform physical activities, eat well and not using substances like alcohol and drugs are important tips to avoid anxiety attacks. Therefore, adopting healthy lifestyle habits can help you during the test.
Read too: Benefits of sport for children
Sleep well the day before the test
To sleep the night before the race is something that can make a big difference. It's important to be rested and calm at the time of the exam, so don't study at night or at night.
Before taking the test, avoid talking to colleagues about it
The conversation before the test is practically inevitable, however, if it deals with themes such as the difficulty of the studied content and the need to get good grades, anxiety can be increased. Therefore, avoid these issues being discussed and try to relax in the moments before the exam. Chat about topics that give you pleasure, such as your hobbies, fun everyday events, music and favorite series.
control your breathing
Breath control can be of great help for people who suffer from anxiety, so practice daily exercises to help you with this. Yoga, for example, is recommended to combat anxiety and can help you get to know your body better and avoid crises. At evaluation times, for example, try to breathe deeply. A well-known technique is to exhale using twice the time it took to inhale. This means that if your inhalation takes three seconds, your exhalation must take six.
Drink water during the race
A study in Great Britain showed that drinking water during an assessment can increase the chances of getting good grades. One of the explanations is that drinking water during the tests relieves anxiety and, consequently, favors performance.
Read too: Importance of hydration during studies
Don't get caught up in the questions you don't know the answer to.
Found a question that you don't know the answer to? Don't panic and keep responding to those you can. After answering the questions you find the easiest, go back and review the ones you found the most difficult. If you feel the need, take a break, breathe and try to answer them again.
Don't pay attention to colleagues
Focus on your test and avoid noticing whether or not other students have finished taking it. Remember that each person has their own pace and not always responding quickly to the test is a sign of success.
Seek expert help
If you notice that, even using different techniques, anxiety still takes over you during tests, seek help. Therapy is very important in cases where anxiety becomes pathological. See a psychologist or psychiatrist and make an appointment.
By Vanessa Sardinha dos Santos
Biology teacher
Source: Brazil School - https://brasilescola.uol.com.br/saude-na-escola/como-controlar-a-ansiedade-na-hora-das-provas.htm
