1. Make sure you plan and study in good time. There is no point in studying right up to the night before.
2. Make the evening before a calm time. Have a bath, a warm drink quiet read of a calming book before an early night.
3. Make sure you eat a good breakfast the day of the exam. You cannot think if you are hungry.
4. Short relaxation or mindfulness –
Mindfulness – pay careful attention to everything around you for 10 minutes. Use your senses. What can you see, hear, smell, feel close by and further away. What feelings creep into your mind. Acknowledge them and push them away for another time.
Relaxation – a shortened version may be breathing, then imagining a white light in your brain gradually spreading warmth and light through your face muscles, neck, shoulders, arms, body down your legs to your feet.
5. Visualisation – when relaxed bring into your mind what a calm and successful person looks like. How do they look, sound, stand. Put yourself into that place and see how it feels to be calm and successful. When you have that feeling, press the middle finger and thumb together on either hand – whichever feels best for you. This is called a trigger and you can practice this visualisation right up to exam day so that it will be easier to find in the exam. Anytime you feel anxious, press the middle finger and thumb together to bring back that trigger and feeling.