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Exams and tests are the perfect time to show what you’ve learned. It is natural to sometimes feel nervous before and during an exam, and that’s where mindfulness comes in.
Mindfulness is about being in the moment, and if you try it before an exam, this can help you stay focused and perform your best, reported India Today. Adding some mindful exercises could help your test performance by making you feel more confident. Here are five mindful practices you can try before your next exam.
Deep Breathing
One of the best and most effective mindful practices is deep breathing exercises. Sitting and focusing on breathing even just for one minute can make a big difference, according to the Mayo Clinic. Focus on your breath moving in and out of your body. Doing this before an exam can bring you down to the present, into the here and now, and allow you to focus on what you are about to do.
Visualization
Visualizing is all about focusing. According to Healthline, what you do is you focus and visualize something you want to achieve, a goal. For example, focus on doing well on your test. See yourself succeeding in your mind and imagine it being the reality. Visualization helps reduce fear and build a positive mindset.
Write it Out
Journaling is a powerful mindful tool, according to India Today. It can help you let go of the stress about exams.
According to a 2018 study published in Plos One and conducted by Lujun Shen, Lei Yang, Jing Zhang and Meng Zhang , if you take on the habit of journaling or other types of expressive writing about positive emotions, especially if you do it over a long period of time, it can also help to reduce test anxiety.
Reframe with Gratitude
It may sound a bit far fetched but feeling grateful before an exam is not only helpful but actually possible! A blog on Psychology Today recommends that you focus on the good things. For example, if you are taking an exam it means you are either in school or college or pursuing a degree of some sort. Education is a privilege! Acknowledge it and gratitude will follow.
The same is true with end of year or midterm exams. It means the summer is coming or some sort of break in between semesters. You’ve earned it! Thinking about the positive things that come with the exam and the reason you are able to take tests in the first place is a great way to bring more gratitude into your life.
Positive Affirmations
Affirmations are powerful words and a powerful tool that can make you feel energized. It can have a great positive impact in your life. According to the University of Colorado website, talking to yourself and saying things like “I am remarkable” and “I am cherished” can do wonders for you and help you feel the confidence and good vibes that can help you succeed in your test.
Interestingly enough, the affirmations that work for you may not do the same for someone else. Everyone is different, so it makes sense that words affect people differently. Think about which words work for you, try them out and say those positive affirmations to yourself before your next test.
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