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Learning to BREATH
22 April, 2008
Overcoming Examination and Test nerves and learning to BREATH!
It is entirely natural to feel a little nervous about and examination or test. All this means is that you are taking your upcoming exams seriously and they are important to you. The adrenalin that is released with nerves is quite good as it puts you in peak performance and can keep you alert and on the ball. If this nervousness spills over into anxiety then it can be more troublesome and stop you from performing at your best so you need to be in charge of it rather than it being in charge of you!
So here is an easy guide to taking control of your exam nerves.
BREATH
B Breathing is good for you! Simply stop for a moment and take three really good deep breaths now. Notice that if you focus on the breath it calms you down and helps you to relax. Do this at any time when you feel your thoughts are running away with you and just take that moment for yourself.
R Relaxation is a skill you can learn easily. Buy a relaxation CD and listen to it regularly. Try meditation, yoga or self hypnosis. All are easy to learn Whenever you feel stressed out just thinking of the CD or the practice you have done will take you back to that calm relaxed state.
E Eat well. Junk food may be easy and comforting but it will not feed your brain at this important time. The 5 a day rule on fruit and vegetables, some good quality protein and slow release carbohydrates will really help you and can provide comfort and pleasure. Eat regularly and especially before the exam
A Activity helps your brain to work well and really helps you to relax. Take any exercise you like and maybe do something different. How about dancing or Tai Chi or a good long walk? 20 minutes of any kind of exercise leaves you with a feeling of relaxed alertness and wellbeing.
T Treat yourself. When you have had a session revising make sure you take some time out for yourself. This is just the time to have that chocolate bar or watch your favourite programme or spend time with friends. Make sure that your friends don’t add to your stress level by talking excessively about how worried they are! This is time for you and time for fun. Get away from the pressures.
H Humour is the best medicine. Make yourself laugh, watch a stand up comedian, phone a friend and ask them to tell you a funny story. Daydream about the last time you laughed at something completely inappropriate!
So BREATH, relax and make the most of this opportunity. Remember that whatever happens it is not the end of the world. Life will go on and there will be more opportunities so keep this time in your life in perspective. Lots of people will tell you that if you don’t do this then you won’t be able to do that etc. Well it’s a good idea to do your absolute best so you can move on to the next stage of your life but all you can ask of yourself is to give it your absolute best shot. When you know you have done all you can, then relax and know that whatever the outcome you can feel pleased with yourself.
Kate Benson
Author and narrator of “The Revision Coach” audio cd.