You've been studying for an exam for days, but you're still stressed out about it.
Do you have thoughts about doing poorly or forgetting the content? Is it keeping you up at night and giving you test anxiety?
It's normal to feel nervous about an exam, but research shows that too much stress can spike your cortisol levels (a hormone in your body related to stress), making it harder to focus and retain information.
The good news? Mindfulness can help!
By building awareness of your thoughts and emotions, these mindfulness exercises will help you feel calmer and more prepared before the big day.
#1: Journaling
Why do it?
Journaling involves writing down your thoughts and feelings, and it can be used to reflect upon your stress and emotions.
This mindfulness exercise allows mental clarity as you release what has been bothering you. It could also help you access more positive emotions.
Journaling is a great activity because it is private, personalized to your needs, and versatile (do it in a notebook or digitally!).
The University of Rochester lists a few key benefits to journaling:
Managing anxiety and reducing stress
Helping you identify problems, fears, and concerns
Providing a space for positive self-talk
How can I do it?
If you find yourself wound up over a test, unwind your feelings into a journal to clear your mind. Here are some journaling prompt ideas to get you started!
The thing that worries me about this exam is…
What I'm really good at is…
Some things that are in my control are...
If I were comforting a friend taking this exam, I would tell them...
#2: Deep Breathing
Why do it?
Deep breathing makes you focus on your breath. This is an effective mindfulness exercise to manage your stress because it slows your heart rate and relaxes your muscles, making you feel less tense.
This can be done anywhere (including school!) and takes less than a minute to complete, so this practice can help you while you study, the night before the exam, or even during the exam when you feel nervous.
How can I do it?
Here's a simple guide.
Make yourself comfortable in a seated or lying down position. Wear breathable clothing and relax your body, such as your shoulders and muscles.
Inhale deeply through your nose, feeling the air entering your nose and filling up your lungs.
Hold your breath for a few seconds, keeping your attention on the air in your lungs.
Exhale slowly, bringing your attention to the air leaving your lungs and your nose.
Wait a few seconds before taking another breath. Repeat these steps 2-3 times to relax your body inside and out.
Check out this Healthline guide on 10 powerful breathing exercises for more ideas!
#3: Positive Affirmations
Why do it?
Low self-esteem can trigger stress, especially with high-stakes activities like testing.
Practicing positive affirmations can be a powerful mindfulness exercise to set a confident and supportive tone for yourself.
When you're feeling stressed and overwhelmed pause to become aware of your thoughts and then gently reframe them through a positive lens. This can help reduce negative emotions, build confidence, and ease exam-related stress.
How can I do it?
When you are anxious or need a calm start to your day, take a deep breath and reframe your thoughts toward the positive. Here are a few examples:
"I keep making mistakes,"becomes "I learn from my mistakes."
"I'm not good at this," becomes "Whatever I do, I give my best."
"I'm overwhelmed and can't do it," becomes "I believe in myself and my abilities."
"The last exam went badly," becomes "This is a new opportunity."
#4: Mindful Movement
Why do it?
Exercising is a great way to relieve stress, and practicing mindful movement can help relax your mind and body. Mindful walking meditations, yoga, tai chi, and qui gong are some examples of mindfulness exercises that use movement.
These practicesallow you to connect with your breath and stretch your muscles, which will leave you with less tension and more clarity.
How can I do it?
Stand up and stretch your body as you study, especially if you've been sitting for a long time.
Take a walk during your study breaks. Get some fresh air and natural sunlight outside for a change in scenery and a mind refresher.
Practice yoga or other gentle mindful movement practiceswhen you wake up/before you go to sleep to start/end your day on a calm note.
Quiz!
Danny is stressing out over his history exam. He has been studying the whole week, but he still has anxiety and can't sleep at night.
What should Danny do to ease these feelings?
A. Write his feelings down in a journal
B. Stay up and study more
C. Take deep breaths and study more
D. Do some yoga
Quiz
What should Danny do to ease these feelings? Select all that apply:
Take Action
Exams can be one of the more stressful parts of school, but performing mindful activities can help you manage your feelings to focus on the positives.
It's important to remember that your test scores do not reflect your value as a person, and these activities can also act as a reminder that you are giving it your best.
Practice mindfulness to manage your exam anxiety, and watch your confidence shine!
Here are other mindfulness exercises that can enhance your school performance:
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