How do I calm my anxiety before a test? How to stop thoughts that are not beneficial

Hello Adriana,

Thank you for your sharing about your anxiety before a medical licensing exam. It is possible to tackle the nervous feelings and non-beneficial thoughts with techniques that will help you from start to finish. You have worked hard and you have been preparing for this exam for a long time. Think about all the study hours as deposits you have made in the medical license account. That studying happened because you took the time and made the effort to study chapter by chapter and day by day.

I am going to lay out some positive psychology exercises, which are evidenced based techniques that have been proven to help with anxiety.  I hope these offer you support and structure: 

• Starting now, spend ten minutes each morning visualizing yourself taking the exam and doing well. Take deep breaths and if negative thoughts or feelings pop out, simply thank those feelings for sharing and keep going with the positive visualization. It is natural for negative feelings to pop up, but it also important to be in charge of your own visualization.
• There is a technique that is called square breathing which helps when people are anxious.
  Inhale for four counts, then hold for four counts, then exhale for four counts, and pause for four counts, and then start again on the inhale for four counts, etc. Square breathing can be used anytime, and anywhere. Use this if needed during the exam. Practice it each day to get used to the technique so that way you feel more prepared to do when you are having anxiety.
• Some people like to create a vision board and use poster board and cut magazine photos that capture their vision of passing the exams, or other important life goals. This may sound silly, however; the process of making the vision board is helpful in that it does give someone a physcial picture that represents the manifestation of their dream. That vision board or picture can become a source of positve energy in someone's personal space. Each time the person sees the vision they have created this helps that person stay focused on the postive outcome they are seeking.
• If possible, align your bed time for the same time each night and your wake time for the same time each morning. This optimizes sleep and good sleep is key.
• A daily gratitude exercise has been found to offer many people a positive forecast about their life, thus helping them through challenges. Repeat your key phrase over and over again. Imagine those words cover you with their golden light and guide you! 
  • Tap into whatever phrase, mantra or song may cheer you on to victory!  Classic examples include:
    You Got This!!!
    Play like a Champion!
    Just Keep Swimming (Dory from Finding Nemo) 
    
    

I hope that you find some of these suggestions helpful or that these examples helped you recall different tactics that have helped you before.

I wish the you the best! YOU GOT THIS!! Kathryn