Tips to control test anxiety

The American School Counselor Association endorses these tips from the HeartMath institute:

“Breathe. Breathe deeply, as if your breath is flowing in and out through the center of your chest. Breathe quietly and naturally, four to five seconds on the in-breath and four to five seconds on the out-breath. While you’re breathing, try and find an attitude of calmness about the situation. Do this in the days leading up to the test, right before the test, and during the test.

“Address the “what if” questions. Instead of wrestling with negative “what if” questions, try posing positive “what if” questions, such as: “What if I can remember more than I think I can?” “What if I can feel calmer than I think I can?”

“Think good thoughts. Remember something that makes you feel good, such as a trip to the amusement park, and hold that feeling for at least 10 seconds.

“Get enough sleep. Make sure you get at least eight to10 hours of sleep the night before the test.

“Have fun. Do something fun the night before to take your mind off the test, like seeing a movie, playing a board game with your family or participating in a sports activity.

“Eat breakfast. Eat a hearty and healthy breakfast, including complex carbohydrates and protein to make your energy last as long as possible. Foods such as eggs, cereal and whole-wheat toast help energize your brain to think more clearly and much longer.