Preparing for tests & exams tips
If you have ever looked at a test or exam
paper and thought, “I know that I know this
but I can't remember anything”, if you have
stayed awake in the middle of the night
worrying about a test the next day, if you
have ever felt butterflies in your stomach or a
headache whenever you think of an coming
test, here are a few ideas for you.
Everybody gets stressed.
Everyone gets stressed during tests and
exams, even the people who say that they
don't. Look around in a room where people
are doing a test or exam. Even those people
who are yawning, looking bored or stretching
and looking as cool as cucumbers, are
stressed.
That means everyone has to learn how to
cope with these feelings. It is not just you!
Stress can block your memory, give you a
queasy tummy, make you lie awake at night,
give you a dry throat or a headache- these
aren’t nice feelings to have.
Get Stressed
The first strategy to dealing with stress is to
get stressed. Huh? Makes no sense? Let me
explain.
Stress feels yucky but it is actually your
body’s way to getting ready to take on a
challenge. Stress prepares you to perform at
your best. Blood gets pumped to your arms
and legs, your heart speeds up, and nonessential
services like your digestion slow
down- you are ready to take on the world. So
stress might feel unpleasant but realising that
it is your body’s way of revving you up and
helping you to perform at your best, will help
you to keep these feelings in perspective.
Write Out Your Worries
The second strategy to deal with the stress
of an upcoming test or exam is to grab a
piece of paper one or two days before the
test and write down all your concerns about
it. Write out an answer to the question, “What
would happen if I fail this test?” Then write
out an answer to the next question, “If I did
fail what would happen then?” Read your
written answers aloud to yourself.
Even if doing well on this test or exam is
really, really important to you, knowing your
fears will calm you. Knowing the answer to
the question, “If I did fail, what would happen
then?” helps you to make a back up plan.
Chew Something.
Ok you’ve done all of that and you still feel
nervy. The third strategy is to eat or chew on
something either before or during the test or
exam. Check with your teacher that chewing
something is allowed in test and exam
rooms. If chewing is not allowed, at least
chew something just before entering the test.
Some jellybeans or fruit would be ideal.
Chewing gum is not a good idea.
Stress happens when we feel we are in a
dangerous situation. It is an automatic
process that we can’t completely control.
Eating or chewing on something sends a
signal to your body that says, “Well, if I’m
chewing something I can't be in total danger,
so relax a bit.”
Copyright Andrew Fuller www.andrewfuller.com.au 2
Focus on now.
Stress can spin your head. It can have you
thinking all sorts of weird ideas. Stress can
have you remembering that time you failed
all those years ago or that time you were so
embarrassed by something. Stress can also
blow things out of all proportion and have
you predicting bad things in your future.
The past is no longer with you and the future
hasn’t happened yet. Worrying has never
changed anything in the past and predictions
about the future are usually wrong.
Doing well on a test or exam means you
need to focus on the question in front of you
now. Keep reminding yourself, “What do I
need to do right now?”
Breathe Out - S L O W L Y
When you feel stressed one of the fastest
ways to calm down is to breathe out slowly.
We all have a calm down system that is
controlled by our breathing. If you breathe
out and count silently to yourself, “one
thousand, two thousand, three thousand”,
you will start to feel calmer.
Stand tall walk proud
Your brain is incredibly intelligent. In fact, you
possess at the top your neck, humanity’s
latest upgrade- the most intelligent brain in all
of history. But! Your brain is also incredibly
stupid. It believes what you tell it. This means
if you stand-up and maintain a powerful
posture your body sends a signal to your
brain that tells it you are feeling in charge of
things and it can reduce the stress
hormones.
Remember the 5 Ps
There is an old saying, “Perfect preparation
predicts powerful performance”. The best
way to prepare for a test or exam is to:
study the whole area you have learned;
test yourself;
sort the areas into those that you answered
correctly and those you did not;
re-study the areas you answered incorrectly;
re-test yourself;
re-study until you are getting close to 100%
right;
test yourself on the entire topic.
Look after yourself
Breakfast- eat “brain food” the morning
before a test or exam. Have a higher protein,
lower carbohydrate mix at breakfast. That
means less toast and more eggs.
Drink water- water lowers your levels of
cortisol that causes stressful feelings. Avoid
energy drinks as they rev you up and may
interfere with your levels of concentration.
Sleep well- try to get a good night’s sleep the
night before a test or exam. If you are feeling
really worried, set an alarm so you can wake
up early and do some revision.
Make yourself smarter
The biggest obstacle you face in doing well
at a test or exam is not your brain. You have
plenty of intelligence. The big issue is your
level of anxiety.
If you take the time to prepare for the test or
exam and use the strategies suggested in
this sheet, you will perform at your best.
Keep Calm and Carry On
You have many, many skills that will NOT be
assessed by this test. Tests and exams are
important, but they are not the big predictors
of life success.
Do your best and prepare as well as you can
but don’t make the mistake of thinking that
your score on a test is a measure of your
intelligence or predicts your future.
#Preparing #exams #tips #howto #Prepareexams #examstips
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