Don't crack up: crack on!

This post is especially for young people who are just about to sit entrance exams for Trafford’s Grammar Schools.

What’s the worst thing about exams? That horrible, nervous feeling that makes you feel sick and scared and stupid all at once? Don’t worry if you suffer from nerves; this shows you care about what happens in your exam, and actually wanting to succeed is the first step on the path to getting there.

What’s more, that nervous feeling means you have lots of adrenalin zooming into your system, like your own personal space rocket. Adrenalin is like a magic potion that can make you feel alert, focused and dynamic. It can help you concentrate all through your exam and give you the boost you need to get you through.

However, if adrenalin is not controlled, it just sloshes around your system here, there and everywhere, and it can make you anxious, hyper and pretty terrified – not the ideal state to be in during an exam! You need to take charge of that space rocket and steer it in the right direction. Follow these steps and you can keep a lid on those scary nervous feelings and even use them to make you perform better.

Try to remember this during your exam:

Stop!
Shoulders low,
Breathing is slow,
Relax and breathe
I can do this!
Pick up pen and carry on.

Let’s look at each step in turn:

1. Stop!

At the first sign of nerves bubbling up out of control, picture a traffic light turning red. You are in control: you don’t want to get rid of your nerves, you just need to take a minute or so to get them working for you.

2. Shoulders low

Our shoulders tense up when we are anxious; make an effort to push them down and while you’re at it, sit up straight. Your posture will be relaxed and focused and your mind will follow.

3. Breathing is slow

Count to three slowly as you breathe in through your nose, hold your breath as you count slowly to two, then breathe out through your mouth as you count to three. Hold your breath for two counts then repeat the whole rigmarole as many times as you need in order to feel calmer – probably about three.

4. Relax and Breathe

Let your shoulders, hands and eyes relax as you enjoy the calm feeling of breathing slowly: you are taking control.

5. I Can Do This!

Now it’s time to get dynamic: say I Can Do This three times in your head. Even better, write it down. At this point your adrenalin is under control and ready to work in your favour.

6. Pick up pen and carry on

This one is self explanatory. You are now calm, relaxed and focused. You are in control: pick up your pen and imagine that all the knowledge in your brain is just flowing into it. You can do this!

Image: Salvatore Vuono / FreeDigitalPhotos.net