Beat Exam Stress

Beat Exam Stress in Four Easy Steps

Published by Christine Pirrie Psych DHyp

From www.testangel.com

Copyright 2015 Christine Pirrie

Table of Contents

Chapter 1: Introduction

Chapter 2: Focus on what you want

Chapter 3: Control your thoughts

Chapter 4: Visualise your preferred future + Audio programme

Chapter 5: Just relax + Audio programme

Chapter 6: Mental Training Audio Programme

Chapter 7: Free Bonus: Panic Button


Hello and welcome to your Test Angel Guide to help you pass your exams without going through hell. It will teach you to stay calm, focused, using the same techniques that athletes and actors use to deal with performance anxiety, with simple, practical steps to bring back control over your mind and body.

Panic Stage

Does the thought of a test reduce you to jelly? Do you panic on the day? Do you worry you’ll forget everything? There is of course some practical preparation you should do before your test: Early night so you feel rested on the day, make sure you don’t eat a heavy meal before, have everything ready well in advance etc but when all these common sense tips are not enough and you are getting panicky just at the thought of the exam…. Then you need a different type of help.

Be a step ahead

A myth that needs to be dispelled is that only ‘Stressy’ people will suffer from test nerves. Sorry, but experience shows that it’s just not true. Everyone can suffer from nerves. Some people worry days/weeks ahead, some will suddenly feel shaky without any warnings on the day. So, why not be a step ahead and have some tools at hand? If you don’t need them, great. It’s just like an insurance, it’s not because you take out an insurance that you are expecting a breakdown…it’s just that if it happens, you’re covered.

Best performance

Some people will blame lack of preparation or readiness but many will know of competent students going to pieces under the stress of the examination. Will more revision really be the answer? Yes, more practice can help but not if you stay in this panicked frame of mind. Anticipation is key to success, so learn to control your nerves before they control you. Many of us will have encountered the problem of test nerves to various degrees: during presentations, before a meeting or an interview etc… These symptoms are the same performance anxiety that actors or athletes encounter and just like them, to be successful, you can learn to train your mind. Relaxed concentration is what you‘re looking for. You can relax the body to relax the mind or the other way, as mind and body are so intertwined.

If you like this type of equation, this is what PERFORMANCE comes down to:

P = C – D

Performance = Capabilities – Distractions

Test Angel cannot make you pass your test if you have not acquired the knowledge or the capabilities. However, it can help you control the distractions of anxiety and nerves and allow you to go for your test in full possession of your resources.

Lions hiding in your cupboard

Anxiety and panic attacks can be awful and leave you feeling totally out of control. Anxiety is a general sense of apprehension; panic attacks are similar but have specific beginning, middle and end.

Why do we have them? We live in a fast changing environment and we are constantly trying to adapt. Our human brain, however, still responds to situations in a very primitive way.

Hundreds of thousands of years ago, our ancestors had to deal with real threats like attacks from wild animals or other tribes. They had to respond very fast in order to survive. This is why, when we feel our life is threatened, we do not have time to stop and think, we go automatically into a response called The Fight or Flight or Alarm Stage. During this alarm stage, all sorts of physiological changes occur to mobilise energy to run to safety or fight to survive. So you might ask: “what has this to do with the feeling I get when thinking about my exams?”

Fight or Flight

This is an unconscious, automatic response from our primitive back brain, our survival centre. This alarm stage prepares the body to either face a perceived threat and fight or flee to safety. This was very handy when we came face to face with a sabre-toothed tiger but not so good when we need to stay calm and focused during a test! Adrenaline and cortisol, the stress hormones, are released in the blood. Numerous physiological changes occur during this stress reaction. Here are just few of them:

p<>{color:#000;}. Oxygen leaves the front brain (our thinking brain) to go to the back brain, our survival centre, as we have no time, when in “danger”, for intellectual options, which means that we can think properly while trapped in back brain. The results can be loss of memory, mind going blank, like failing to remember names or important dates.

p<>{color:#000;}. Oxygen goes instead to your arms and legs to help you fight or flee. Leaving you shaking, out of control and not good for precise movements like writing.

p<>{color:#000;}. Oxygen drains from the stomach, because in time of danger, your digestion is not a priority, as your energy is needed elsewhere. This explains the feeling of “butterflies” in the stomach or nausea.

p<>{color:#000;}. Your heart pumps harder, your breathing is altered: feeling panicky and light headed, you find it difficult to concentrate. How could you think of the answer when you were too busy trying to catch your breath!

p<>{color:#000;}. The pupils in your eyes dilate for peripheral vision as your brain is scanning the environment for “danger”, which means you can’t focus on the papers in front of you or make any sense of the questions.


Visit: http://www.Shakespir.com/books/view/592122 to purchase this book to continue reading. Show the author you appreciate their work!

Beat Exam Stress

It’s official, stressed students get lower results….No surprises there then! Research suggests pupils who worry about grades scored up to 1 ½ grades lower than expected. Performance comes down to: P= C-D Performance = Capabilities - Distractions What if you could reduce the distraction of exam anxiety to improve your performance? Anticipation is key to success. Yes, more revision might be needed but many competent students go to pieces under the stress of examination. More practice can help but not if you stay in a panicked state of mind. Positive thinking is not enough Your conscious, analytical mind, can create positive thoughts: “I am confident …I‘ll be calm and focused on the day” etc. Your unconscious is programmed to make decisions similar to what is already in its data base. It just repeats what’s on the tape. So if you panicked on the day, guess what's stored in your unconscious? Yes, you’ve got it: Panic! Testangel’s hypnotic audio programmes enter new data in your mind. By associating feeling calm & focused with the exam, you make changes where it matters, at the Unconscious level. Put all the chances on your side TestAngel’s programme uses the same techniques that athletes & actors use to deal with Performance Anxiety. It will teach you methods that will make it almost impossible to panic. Your brain is like a Sat Nav You punch in where you want to go and it takes you there…But if you’re focusing on failing or panicking on the day… That is what you are entering in your brain. You need to ‘punch in’ where you WANT to go… Not where you DON’T want to end up! You don’t go shopping with a list of things you don’t want! Why go through hell when you don’t have to? TestAngel will help you: ● Stay calm & relaxed ● Remain focused & in control ● Boost memory & concentration You will associate calm concentration with the exam setting, so your brain will reproduce those feelings when you find yourself in the actual test situation. It’s called ‘Anchoring’…and you’ve probably been doing just that… But in a negative way, thinking of the test and scaring yourself silly! Learn to control your nerves before they control you so you can reach your potential.

  • Author: Christine Pirrie DHyp Psych
  • Published: 2015-11-11 15:20:25
  • Words: 4407
Beat Exam Stress Beat Exam Stress