If you’re still in high school, aim for 8. 5 to 10 hours of sleep a night. If you’re over 18, 7. 5 to 9 hours should be enough. [3] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Make sure you establish a regular bedtime. Go to sleep around the same time each night, and do something to help you wind down. You could, for example, have a cup of herbal tea and read a book before bed.
Avoid high-fat and high-sugar foods. These will only increase your stress levels. Instead, go for plenty of fruits and vegetables, whole grains, and lean proteins like fish. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Try eating a kale salad or drinking a green smoothie before the exam to load up on nutrients. Avoid caffeine. Drinking coffee, tea, energy drinks, and other highly-caffeinated beverages can actually make you more anxious or nervous before an exam, which leads to poorer performance.
If you don’t normally exercise, this is a good time to start. Try walking or going for a bike ride for 15 minutes a day, around 3 times a week. You can also exercise with others. Play a game of softball or go for a bike ride with friends.
Think of something positive you can say to yourself when you feel stressed. For example, you could say something like, “I’m working hard, and I will succeed. " When you feel stressed, repeat this mantra while taking deep, soothing breaths.
The worst thing that can happen is that you will do badly on the exam. This can be a setback for you academically, but keep in mind everyone screws up an exam at least once in their life. Getting a low grade on 1 exam, or even in 1 class, is unlikely to affect you over the long term. Even if you don’t do as well as you hoped, you can bounce back in the future.
Figure out what works best for you. If you’re a morning person, study in the morning. If you focus better at night, study in the evening. Pick a regular place to study that’s free of distractions. If your dorm room tends to be loud, for example, you can study at the library. Make sure to study a little each day, sticking to roughly the same routine.
You can spend extra time studying the concept that’s confusing you. You can dedicate a single study session to mastering a tricky concept. You can also reach out to your professors or other students for help. If you respond proactively to struggles, you won’t feel stressed. You will feel a sense of power at your willingness to overcome difficulties.
Do something you enjoy during your breaks. Give yourself 15 minutes to watch television or browse Facebook, for example.
Do an online search for an exam-specific guided meditation to help you get started. You could also try yoga to relax and unwind.
Do an online search for an exam-specific guided meditation to help you get started. You could also try yoga to relax and unwind.
Loosen up your definition of success and failure. Anything less than an “A” does not mean you failed. If you shoot this high while studying, you will get angrier at yourself for perceived failures. Instead of focusing on a concrete outcome, like a certain grade, just try to do your best. Don’t think, “I need to get an A. " Instead, think, “I need to try my best and be proud of the grade I get. "
Prepare a bag with all the essentials. Make sure you have a pen or pencil, and anything extra you need, like a calculator. If it’s a long exam, you may want to bring a bottle of water. You also may want to do something like lay out the clothes you’ll be wearing. This can help you get ready efficiently in the morning.
Avoid wondering how others are doing. Do not get caught up in the fact someone has finished before you. Keep your energies focused on the exam at hand. Take it 1 question at a time. Do not worry about the next question while answering the current question.
You could even engage a bit of discreet meditation. Just make sure not to distract other students or spend too long meditating that you don’t have enough time to finish the exam.
Break up the exam into sections. If it’s, say, 3 pages, and you have 45 minutes to complete it, try to stick to 15 minutes per page.
You can ask your teacher or professor after class if they can help you with a problem you’re having. You can also visit a professor during office hours or email them asking for help. Are there any resource centers for students on your campus? If so, visit them. If you’re struggling with a math exam, for example, go to your school’s math resource center and ask for help.
Choose friends and family members who tend to be laid back, empathetic, and supportive. These people are more likely to listen and care. Avoid people who are also high stress. If you vent to someone experiencing their own exam stress, the two of you may only stress one another out more.
If you’re a university student, you may be entitled to free counseling from your college.
