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• Behavioral symptoms: Avoidance of studying, procrastination, or difficulty sleeping
before the exam.

Strategies to Overcome Test Anxiety

1. Prepare Thoroughly
o Confidence comes from solid preparation. The more familiar you are with the
material, the less anxious you will feel.
o Develop a structured study plan that includes consistent review and practice
exams.
2. Practice Relaxation Techniques
o Deep Breathing Exercises: Take slow, deep breaths to calm the nervous system
and reduce stress.
o Mindfulness and Meditation: Focus on the present moment to avoid
overthinking or dwelling on negative thoughts.
o Progressive Muscle Relaxation: Systematically tense and release muscles to
alleviate physical tension.
3. Develop a Positive Mindset
o Use positive affirmations such as, “I am well-prepared for this exam” to build
confidence.
o Visualize success by imagining yourself sitting confidently and answering
questions with ease.
o Avoid negative self-talk and replace it with encouraging statements.
4. Simulate Exam Conditions
o Take full-length practice exams under timed conditions to acclimate to the testing
environment.
o Familiarize yourself with the exam format and question types to reduce surprises
on test day.
o Gradually build stamina for sustained focus throughout the exam duration.
5. Get Adequate Sleep
o Proper rest is crucial for cognitive function, memory retention, and problem-
solving skills.
o Avoid last-minute cramming the night before; instead, review key concepts in a
relaxed manner.
6. Maintain a Balanced Diet
o Avoid excessive caffeine and sugar, which can contribute to jitteriness and energy
crashes.
o Opt for nutritious meals rich in proteins, whole grains, and healthy fats to sustain
focus and energy levels.
7. Engage in Physical Activity
o Regular exercise reduces stress, enhances mood, and improves concentration.
o Activities such as yoga, stretching, or light cardio can help manage anxiety.
8. Stay Organized and Arrive Early on Exam Day
o Pack necessary items (ID, test permit, water, snacks) the night before to avoid
last-minute stress.
o Arrive at the test center with ample time to settle in and mentally prepare.