For every student, the final exam is the gate that determines their future. As a result, preparation for the final exam is often tinged with excessive stress and tension. Unfortunately, this anxiety will actually reduce your performance on the D-day! Want to know how to relax before your final exams? This article provides some simple tips for controlling and calming yourself down before taking your final exam. But remember, don't forget to study!
Step
Part 1 of 3: Calming Yourself the Day Before the Exam
Step 1. Make a schedule
In order to feel calmer before the test, you need to stick to the time first. Ahead of the exam, panic will encourage you to repeat the material over and over again. But remember, as a human you also need to rest so that you can do the exam in prime condition. Therefore, arrange an activity schedule to balance your study and leisure activities.
- Take time to rest; give your brain time to stop working for a moment. Take a short walk, relax your muscles, and refresh your brain.
- Think more realistically. You may not be able to repeat all the details of the material in just a few hours. Try making a priority list; for example, you will only repeat parts that are difficult for you to understand. Believe me, this way of learning is much more effective.
Step 2. Eat and drink enough and regularly
Stress can have a negative impact on your body and your learning ability. Watch your diet and eat everything in moderation. No need to drink ten cups of coffee every day so as not to sleep. It should be noted, drinking too much caffeine will actually increase the performance of the heart, trigger anxiety, and reduce the quality of your sleep.
- Drink lots of water. Research shows that drinking lots of water can speed up brain reactions and improve one's focus.
- Don't eat too many spicy, oily, or fatty foods. These types of foods take longer to digest by the body and will make it difficult for you to sleep at night.
- Try drinking herbal teas. Herbal plant extracts such as chamomile, menthol, and passiflora can relax your body in an instant.
- Avoid consuming illegal substances. Some students use illegal drugs to trigger brain performance and make them more excited. Unfortunately, such drugs will actually have a negative impact on your life in the future. Apart from being dangerous, it is also illegal.
- Don't drink alcohol. You may think alcohol can make someone sleepy faster. But in fact, alcohol actually disrupts a person's REM phase. Simply put, REM is a deep sleep phase in a person's sleep cycle. The higher the REM frequency, the more energized you will be in the morning. Therefore, avoid alcohol! You also don't want your concentration to be disturbed by being drunk all night, do you?
Step 3. Exercise
Exercising is one of the most effective ways to relieve stress and tension. After hours of studying the material in the room, make time to do a variety of physical activities outdoors. Relax your muscles and fill your mind with pleasant thoughts.
- Make sure you don't do sports that are too dangerous. Surely you don't want to hurt yourself in the run-up to the exam, do you?
- Work out with your friends. Exercising while socializing is a powerful way to relieve stress.
Step 4. When you start to feel anxious, calm yourself with aromatherapy oils
Pour a few drops of aromatherapy oil onto the surface of your pillow or bathtub. You can also use aromatherapy oil as a room deodorizer. One type of aroma that is considered effective in relaxing the body, reducing stress, and improving the quality of one's sleep is lavender. In addition to lavender, some of the fragrances below are also worth trying:
- Chamomile
- Sage
- Orange blossom (neroli)
- Rose
- Lemon balm
- Bergamot
- Jasmine flower (jasmine)
Part 2 of 3: Improving Sleep
Step 1. Take a warm bath
Warm water can relax tense muscles and make you sleepy faster. If you like, you can add a few drops of aromatherapy oil which has a soothing aroma.
Step 2. Stop doing anything at least 30 minutes before going to bed
The human body also needs to go through a cooling stage. During this time, listen to relaxing music or read your favorite book. Don't call your friends and talk about exam-related things if you don't want to feel even more stressed.
Avoid blue light (blue light that can damage the retina of the eye) from your cellphone, television, or laptop screen at least 2-3 hours before bed. Blue light can disrupt the production of melatonin in your body and reduce the quality of your sleep
Step 3. Try practicing deep breathing
Deep breathing can help calm your body's rhythm and improve your sleep. Focus on breathing using your diaphragm and take 6-8 breaths every minute.
- Place one palm on your stomach (just below your ribs), and one palm on your chest.
- Inhale through your nose. The palm of the hand resting on your stomach should lift as you inhale. If your hands are not raised, adjust your breathing until you feel your stomach expand as you inhale.
- Hold your breath for 1-2 seconds, then exhale slowly for a count of 4.
- Repeat this step 6-7 times every minute, do it for a few minutes.
Step 4. Try to relax your muscles in groups
Also known as progressive muscle relaxation, this technique can help release stress and reduce insomnia. Start by flexing your toes as much as possible for 5 seconds. After that, relax again for 5 seconds. Then, get to your feet; Straighten your legs, then pull the soles of your feet inward until your calves feel tense. Hold for 5 seconds, then relax again.
Continue to do the above process for other parts of your body, such as legs, buttocks, stomach, back, shoulders, neck, and face
Step 5. Get enough sleep
It's important to get enough sleep the night before the exam, but there's no need to force your body to sleep much earlier if you're still not sleepy. Not being able to sleep because the body has not yet entered its bedtime will actually make you more stressed. After lying in bed, try to forget everything about your exam. Instead, think about relaxing things, like your vacation after the exam ends.
- If you can't sleep, move to another room but don't turn on the television or play with your phone. Listening to calming music or reading a book are usually effective at provoking you to sleep. If your eyes start to feel heavy, go back to bed.
- If you have trouble sleeping or don't sleep at all the night before the test, don't panic. Research shows that staying up all night will not have a significant impact on your performance. Increased adrenaline makes your body able to tolerate the effects of staying up late.
- Don't forget to set an alarm. Being late for an exam is the last thing you want!
Part 3 of 3: Keeping Yourself in Control on Exam Day
Step 1. Do your morning routine
On the D-day, you may wake up feeling excessively depressed. Such feelings are normal but can be appeased. Take a warm bath and then get dressed. Choose clothes that are comfortable to wear and will not interfere with your movement during the exam. Eat a healthy breakfast and make sure you drink plenty of water. Dehydration can make you feel tired and unfocused.
Don't do anything while eating breakfast. It is very important that you do one activity at a time. Enjoy your breakfast; make sure you are ready to start the day with a positive attitude and mentality
Step 2. Eat regularly and eat a nutritious menu
Breakfast is the most important part of starting the day. Research shows that people who eat breakfast before an exam have a higher chance of succeeding than those who don't. Eat whole grains that contain complex carbohydrates such as oatmeal or low-sugar muesli. Such fibrous foods are slowly digested by the intestines so they can keep your blood sugar stable.
- Try eating a few eggs before the test. Eggs contain protein and choline which can help improve your memory.
- Also eat a portion of fish rich in omega 3 fatty acids such as mackerel and salmon. Eating it can help improve your brain performance.
- If you're in a hurry, try eating ready-to-eat packaged yogurt mixed with bananas, seeds, and nuts. The combination of carbohydrates and protein can help increase your energy in the morning.
- If you're used to drinking a cup of coffee or tea in the morning, there's no need to replace it with another menu! Researchers state that caffeine can have a positive impact on your memory. But make sure you don't drink too much caffeine so your heart rate doesn't increase and you feel restless afterwards.
Step 3. Reread your notes
If you have previously studied the material well, it should not take more than 15 minutes to repeat the material to be tested. Remember, this stage is only done to remember, not to gather more information.
You may feel that you have forgotten most of the material you have studied. Don't worry, this feeling is common among most of the examinees. If specific material appears in an exam question, you're sure to be able to recall it well
Step 4. Apply relaxation techniques
If you start to panic, try using relaxation techniques. If done correctly, your whole body should feel much more relaxed after performing the techniques below:
- Take a deep breath. When your body is still not used to it, you will most likely feel uncomfortable. But slowly, deep breathing techniques will lower your heart rate and blood pressure.
- Focus. Choose a comfortable sitting position and take a deep breath. Once your body gets used to it, close your eyes and focus your mind on something relaxing. Do this process for at least 10 minutes.
Step 5. Prepare yourself for the D-day
Prepare enough and nutritious food, as well as a large bottle of water. Also think about what you need to take the exam. Do you need a ruler? Ballpoint? Pencil? Or paper? Make a list of the items you need, then cross out the items you've already put in your bag. Also make sure you have set your phone on silent mode. Don't let your cell phone ring during the exam!
Better to carry too much than too little. It is better for you to prepare everything that is needed than having to borrow when the exam takes place
Step 6. Come to the exam room early and stay focused
However, there is no need to come too early. Just arrive 20-30 minutes early to prepare for the exam. If you arrive too early, it is feared that you will be trapped with dozens of other students who feel the same panic. Arriving too early will also encourage you to compare your knowledge with others. Trust me, that's not the best way to cool off.
- At this point, don't talk about anything about the exam with your friends. Remember, stress can be contagious. Don't let other people make you more stressed, scared, or unmotivated. If you've studied the material well, there's no reason to worry.
- Stay positive after the exam is over. Test scores have always been something of a gray matter. No matter how perfect the process is, there is always reason for us to worry about the end result. Again, don't let these unfounded worries affect your mood. If you've done your best, there's no need to worry too much.
Tips
- If you're free, try to take deep breaths. Remember, do the breathing with the correct technique.
- Analogize your stress as something you can touch. Imagine you "put" the stress in the closet or shoe box. Lock the cupboard or close the shoebox tightly, then leave your stress at home so they can't follow you to class.
