Preface: This article is written from an examination/evaluation perspective. However the methods can be adapted for other situations as well.
Stress? Anxiety? Brain freeze? Lack of confidence? You might be feeling it right now. It’s harmful. But if it happens in-between your exam it can be deadly. You have to handle it very carefully
Here are a few suggestions that might help during your exam/assessment:
1. Stop writing, stop seeing the question paper, close your eyes, and take deep breaths
2. Try not to think of the paper for a while and calm your mind
3. These few minutes might seem very costly, but if you can get your brain to a calmer, less stressed state, you can write the rest of the paper much better
4. Try not to look at your friends, who are busy writing their papers, it might demotivate you further.
Along with the above, you can try the following:
1. Certain relaxation techniques: Can try this technique, but do it faster maybe within 3-4 minutes. Heartfulness Relaxation or identify a different technique that works for you
2. Quickly revisit a happy/ energetic/ hopeful/ joyful/ encouraging memory to boost your spirits
3. Self-Affirmations: Tell yourself that I can do this or I am calm or I can and will write this paper well, or something along these lines. The key is to believe yourself when you say this to yourself
4. Assistive Visualization: Close your eyes and visualize yourself, in that very room of the board exam, and see yourself as strong, happy, and capable and see yourself writing the paper well. Imagine yourself, visually, stress-free, and coping well with the situation around you. This also helps
Some of the techniques mentioned above might seem abstract, unfamiliar, or even weird at first. You might not be able to apply them correctly in your first attempt. Practice them at home when you get stressed, to get a better hang of them, and see what works best for you. You can also use these techniques in your day to day life to reduce stress.
For tips on how to handle other tricky exam situations: Click here.
Do try these out and let me know your experience. If you want to reduce your overall stress level, sign up for a meditation session. Experiment and experience it for your self.
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