Examinations are a crucial part of one’s education. This is why they are a major source of stress for many students. A lot of them prepare by studying ahead of time but end up crippled on the examination day itself due to test anxiety. When mental preparation doesn’t seem enough, there are other ways to prepare yourself. Certain physical exercises and foods can help you ease test anxiety. Here are some ways to reduce it physically:
1. Look out for physical symptoms.
Test anxiety is more than just an emotional state. It produces physical symptoms that you need to identify if you want to address the problem. If you experience any of these symptoms when studying or thinking about an examination, this would be a sign that you are feeling test anxiety. You can then take action to address the various symptoms.
- Dry mouth
- Rapid heartbeat
- Profuse sweating
- Shortness of breath
- Extreme body temperature, either excessively hot or cold
- Gastrointestinal discomfort characterized by nausea, diarrhea, bloating and abdominal pain
2. Maintain an active lifestyle.
Involvement in physical activity is a fun and effective way of reducing test anxiety. It promotes the production of endorphins which are known to elevate your mood. Plus, it serves as a healthy distraction giving your brain a chance to relax and refresh itself. Any number of physical activity can alleviate your anxiety. They include, but are not limited to:
- Going to the gym
- Taking a walk
- Doing household chores
- Riding a bike
- Playing sports
3. Observe a healthy diet.
Oftentimes, students suffering from test anxiety have suppressed appetites. They skip meals only to make their anxiety worse. Skipping meals starves your brain of essential nutrients making it difficult for you to focus. Eat at last three balanced meals each day to keep anxiety at bay.
- Make sure your diet is composed of nutritious food. Your food choices should include whole grain products, fruits, vegetables and lean proteins. These type of food are best because they will provide you with a sustained release of energy as you study over a period of time.
- Avoid food and beverage packed with sugar. They are bad for your overall health and will make you feel jittery, thus increasing your test anxiety. A sugar high also won’t last long. It will come with a crash and you won’t be able to study or answer your examinations effectively.
4. Get enough sleep.
Sleep deprivation throws your hormones off balance making your anxiety worse. Commit to getting a full 8-hour sleep every night to keep your brain properly rested. With enough rest, you can study or take your test with a fresh and alert mind.
Anxiety causes your muscles to tense up, particularly those located in your upper back and neck. This causes pain and discomfort, affecting your ability to concentrate. During study breaks or before you take an exam, stretch and massage any muscle that feel tight. This simple action will give you physical relief while reducing your test anxiety.
6. Try hypnosis.
Hypnosis helps you relax, turn off negative self-talk and boost your confidence as you take an examination. When it comes to studying, hypnosis can help you stop procrastinating, improve your focus, tune out distractions, boost your comprehension and improve your memory. Meanwhile, as you take your examinations, hypnosis can help you remain calm, stop doubting your answers, recall what you have studied, dramatically improve your test scores and pass exams you have failed in the past.
Are you failing in your academics because you keep flunking your examinations? There is help through hypnosis and I am more than willing to support you as you explore it and the numerous benefits it can bring to your life. Call me at 215-659-6955 today to schedule your free consultation. You may also send me a message at [email protected].