by Laura Kostwinder, Head Writer We are halfway through the semester, and exam season is fast approaching. With that comes the overwhelming dread of walking to the exam room in a haze, wishing you had read that chapter just once more. If you have ever had an experience where you study a lot and feel like you know the content but do not perform as well as you thought on an exam, you might have been experiencing test anxiety. Test anxiety affects students’ ability to perform well on exams due to the pressure to do well. Here are some tips that may help during this exam season. Look at Practice Exams Ahead of Time One of the major causes of exam stress is feeling unprepared and rushed. A great way to prevent this is to get a sense of how the exam will be by looking at a practice exam as soon as possible. This can help you determine the areas you must study more and how much time you will need to cover the content. Alternatively, if no practice exams are available, look at the learning goals from your textbook and course outline and use them to make a study schedule. Make a Content Checklist If exam study schedules are not working, try making a content checklist instead. Start by determining what topics or chapters will be on your exam and split them into subtopics. You can do this by making a chart in a document with all the topics in one column and a blank column beside it. As you review each topic, write a summary in the column beside it without looking at your notes to see what you retained. As you study more and more, keep adding to your table. You will end up with a summary of everything you need to know that you can read over several times before the exam. This is a great method for seeing if you are really remembering the content and doubles up as a checklist, ensuring you cover all the content. Once you have mastered a topic, you can highlight or checkmark it. Take a Step Back and Look at the Big Picture Do not let past experiences set up your expectations for this exam. Reflect on what you need to do differently this time and set yourself up for success by planning ahead. One thing that can help is taking a few minutes to think about or write down why you are worried about the exam. By being aware of the cause of the anxiety, you can reason it out instead of letting it overwhelm you. Recognize that it is just one exam and that it has a minor significance over the course of your life. You can only do your best. Try Guided MeditationsIn the days leading up to the exam and the morning of, I recommend doing a 5-20 minute guided meditation to get in a positive mental headspace. You can download meditation apps or find videos online. This can ground you before the exam and help you think more clearly. Meditation and other mindfulness practices, such as yoga, are also great study breaks. Consider How Your Physical Health Impacts Stress Levels Several factors regarding physical health will impact your stress levels. Here are some changes you can implement to ensure optimal exam performance. First, make sure to minimize caffeine levels because it raises cortisol, a stress hormone that can make you feel more wired than focused during the exam. Ensure that you get enough sleep during exam season, especially the night before the exam, as a lack of sleep impairs memory and logical reasoning. A few hours before your exam, eat a nutrient-dense meal that releases energy slowly rather than a quick sugar fix. Some great options are oatmeal, fish, eggs, avocados, nuts, and fruits. Aim to get a good balance of protein, carbohydrates, and healthy fats to boost mental alertness. Drink a lot of water in the hours preceding your exam because dehydration can make you feel tired and decrease your concentration. Lastly, get in some physical activity each day to boost mood and performance. Even a walk around the block as a study break will help. Other quick activities you can do as study breaks are putting on a high-energy song and doing some form of cardio for its duration, such as jumping jacks, dancing, or various bodyweight exercises. Physical activity increases productivity and your ability to focus. Remember to take care of your mental and physical health and prioritize your needs this exam season. We are on the home stretch now. Good luck, Gryphons! Laura is an undergraduate student at the University of Guelph, a Second Year Representative on the Psychology Society and a Head Writer on GetPsyched. Are you interested in submitting a post to GetPsyched? Make sure you fill out our submission form and send it back to us so we can showcase your ideas!
Edited by Katie Frankiewicz.
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