Days are counting down to finals at East High School. Stress comes with finals around this time of year. Test stress and anxiety can be created by a number of things from fear of failure or lack of control. While you are studying or taking your finals, use these techniques to calm the nerves.
Multiple classes can be overwhelming so try to focus on one class at a time. This is made easier this year since finals are 1-2 classes per day instead of 2-3 in previous years.
“Don’t do all of your studying the night before, but try to find some time prior to finals week to do some review work,” East counselor Joe Schlegelmilch said.
While you are studying, turn off your phone or put yourself in an area away from potential distractions. By limiting external and internal distractions, you can improve your focus.
According to an Oregon State University article about improving concentration, “External distractions can include things like general noise, other peoples’ conversations, music, phone alerts, and anything else that diverts your attention from the task at hand. Internal distractions like hunger, fatigue, worries, and other distracting thoughts can interrupt your concentration as much as external distractions.”
Your teachers are there to help you, so ask for help if you need it. There are times that are set aside for you to get your teachers full attention at East. During finals week, there is an optional hour and twenty minutes before finals, December 15th through the 22nd, that is available to students both at school or through zoom.
“There is also time to get help during lunch with the Lunch Hubs, as well as Academic Hour after school several days a week,” Schlegelmilch said.
In the midst of the craziness, don’t forget to take breaks. Take a power nap, exercise, or spend time with your family.
“Create a schedule to help organize your study time,” Schlegelmilch said. “Include breaks so that you can re-charge.”
While you are taking your final, take a deep breath. Use the 4 7 8 technique. Breathe in for four seconds, hold for seven seconds, and breathe out for eight seconds.
“Work through each question or problem one at a time, taking a deep breath in between each one as needed,” VeryWellMind said, “Making sure you are giving your lungs plenty of oxygen can help your focus and sense of calm.”
Test stress and anxiety isn’t completely avoidable, it’s natural to go through it. Acting confident can be shown to tell you to do better on tests. You aren’t going through this alone, there are people to help you.
“If you are prepared going into finals, that should help you feel confident, which will reduce your stress,” Schlegelmilch said.