Mastering Exams with Mindfulness and Mental Fitness
I’m in the middle of preparing for my FIDE language assessment here in Switzerland and it occurred to me that it’s been a long time since I was examined on anything. At times, I can feel rather nervous thinking about it so I’m using it as an opportunity to put my mindfulness and mental fitness skills to work!
Exams can be daunting for students of any age and are often accompanied by stress, anxiety, and a flurry of emotions. By incorporating mindfulness and mental fitness routines into your exam preparation, you can cultivate a calm and focused mindset that enhances your ability to perform at your best.
Embrace mindfulness
Mindfulness is the practice of paying attention to the present moment with a non-judgmental attitude. By incorporating mindfulness into your exam preparation routine, you can improve your focus, concentration, and overall cognitive abilities. Here's how:
1. Mindful Studying
Instead of mindlessly cramming information, try bringing real intention and awareness to each study session. Engage all your senses in the process, be fully present, and immerse yourself in the subject matter. This approach enhances comprehension and retention.
2. Deep Breathing
Take regular breaks during your study sessions to engage in deep breathing exercises. Deep breathing calms the nervous system, reduces stress, and increases oxygen flow to the brain, improving mental clarity and focus.
3. Meditation and Mindful Breaks
Set aside a few minutes each day, at various intervals throughout the day, to practice meditation. It helps to cultivate a calm and centered mind, improves attention and focus, reduces anxiety, and enhances mental resilience. Consider starting with shorter sessions first, then gradually increasing in duration as you progress. Or perhaps take a “Mindful Break”. Things like nature immersion and colouring can serve as a form of meditation too. Even using all your senses to savour a cup of tea in silence can provide a remarkable sense of presence and gratitude.
“Sometimes the most productive thing you can do is relax.”
Lay the right foundation for your mental fitness
Mental fitness is the ability to respond to life’s challenges with a positive rather than negative mindset. By nurturing mental fitness, you can improve your problem-solving skills, memory recall, and overall mental agility. Consider the following strategies:
1. Regular Exercise
Engaging in physical activity not only keeps your body fit but also has a positive impact on your mental wellbeing. Exercise stimulates the release of endorphins, which reduce stress and improve mood. Try finding an activity you enjoy and incorporating it into your daily routine.
2. Adequate Sleep
Prioritise getting enough sleep during your exam preparation period. Sleep is vital for memory consolidation and cognitive functioning. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleeping environment is conducive to restful sleep.
“When people are entering a high-stress period, they don’t sleep and don’t exercise, but in fact, it should be just the opposite.”
3. Healthy Lifestyle Choices
Maintain a balanced diet, stay hydrated, and limit caffeine and sugary snacks. Proper nutrition fuels your brain, enhances concentration, and supports optimal cognitive function.
Manage your stress
Exams often come with stress and anxiety. Implementing effective stress management techniques can help you to stay calm and focused. Consider the following approaches:
1. Time Management
Create a study schedule that allows for breaks, relaxation, and leisure activities. Having a well-structured plan reduces the likelihood of feeling overwhelmed and promotes a sense of control. And it might seem counter-intuitive but it’s often during breaks that our mind is afforded the space to digest and process, drawing abstract connections and promoting creative problem-solving.
2. Mindful Self-Care
Take care of your physical and emotional wellbeing by engaging in activities that both relax and energise you. This may include taking walks in nature, playing sport, practicing yoga, listening to music, journaling, or connecting with loved ones. Consider what activities work best for you and schedule them accordingly.
3. Positive Self-Talk
Take note of how you speak to yourself as you’re studying and preparing for your exams. Mindset is everything and whether you perceive a situation as good or bad is all rooted in choice. Henry Ford once said “Whether you think you can, or you think you can't – you're right!”. Studying is a significant part of your preparation but it’s largely your attitude that will determine your success or failure. So train yourself to catch any negative thinking, and reframe those thoughts positively towards success or replace any negative self-talk with positive affirmations. These can help boost self-confidence and resilience in the face of challenges.
“The greatest weapon against stress is our ability to choose one thought over another”
And when it comes to Exam Day?
Sometimes we can be well prepared for an exam yet face some unexpected twists we haven’t adequately prepared for. In such cases, you might experiment with the following:
1. Anchor yourself to the present moment
I was once told there is no stress when we’re in the present moment. Let that sink in a little. There is no stress when we’re fully present. Our stress generally comes from ruminating about the past or worrying about the future. Therefore, when we are fully present, there is no stress. So practice tuning into your senses as a way to anchor yourself to the present moment. Bring your awareness to your breath or the body or get curious about an object you have with you, a pen for example, as a way of becoming fully present.
2. Practice shifting your perspective
Our stress reactions are based on a combination of an actual event (an exam question we don’t understand for example) and the interpretation we tell ourselves about that event (“I can’t do this”, “I don’t have the answer”, “this is horrible”). As much as 90% of our stress reaction is attributed to the latter so you can practice softening your interpretation so that you can short circuit any escalating stress reaction. Consider how you might reframe your interpretation more positively or else skip the question entirely and revisit it again later once you’ve refocussed your energies on what you can do in this moment.
“Stress is not what happens to us. It is our response to what happens. And response is something we can choose.”
3. Practice the attitudes of mindfulness
In the 8-week Mindfulness-Based Stress Reduction (MBSR) course I teach, we practice softening our stress reactions using 8 attitudes; patience, trust, non-striving, non-judging, acceptance, self-compassion, beginner’s mind (which is essentially curiosity), and letting go. Consider which might apply best in the current situation and see if you can set it as an intention for minimising your stress.
Whether it be preparing for an upcoming language assessment, like me, or maybe your completion exams in your final year of school, these are just some mindfulness and mental fitness techniques you can employ to minimise and manage any stress.
Preparing for exams goes far beyond simply acquiring and verifying knowledge. Cultivating mindfulness and mental fitness practices can transform your exam preparation experience. By incorporating these techniques into your routine, you can enhance your focus, reduce stress, and optimise your overall wellbeing. Exams are an opportunity to showcase your abilities, and with a calm and resilient mindset, you can successfully rise to the challenge.
If you’re looking to transform your exam preparation experience, I run regular group courses and provide individual mental fitness coaching. Sign up for a free Discovery Call to learn more.