Let’s face it; testing can sometimes be a lot more difficult than it needs to be. Even when you
know the material, test anxiety can trip you up and make you answer questions in ways you
later don’t understand why you did. Luckily, there are certain things you can do to minimize
stress so you are better prepared for your test. They certainly aren’t cures, but they do help.

The first thing you can do is deep breathing exercises. It may be a bit cliche, but there’s a
reason why it’s cliche; it works. Studies from Birmingham City University have shown that
focusing on breathing helps reduce heart rate and calm your nerves and overworked mind. I’d
recommend following a pattern of breathing you can remember to do when you’re feeling
stressed. An in through the nose and out through the mouth pattern works for me, but don’t be
afraid to experiment and find out what you like best.

Another method of eliminating stress is to simply get a good night’s sleep. Studies have shown
that lack of sleep can cause less activity in the prefrontal cortex (the part of the brain that
regulates emotions) and the frontal lobe (responsible for cognitive thinking and problem
solving), as well as increase activity in the amygdala (responsible for fear and impulsiveness, as
well as the “fight or flight” response). Sleeping over the recommended eight hours is a great way
to prepare for your test. With increased amounts of sleep, your brain will function better, which is
essential for a testing environment.

Something else to try would be healthy eating. Eggs, blueberries, salmon, and about any
vegetable under the sun are all known for boosting cognitive function and reducing stress.
Studies from Harvard University suggest that fruits, vegetables, legumes, and whole grains are
beneficial for a healthy brain, and therefore a better test score. Try fish and plant-sourced
protein rather than red meat before a big test, as well as healthy fats (like olive oil or canola)
rather than saturated fats.

Hygiene can also improve cognitive function and reduce stress. The Anxiety and Depression
Association of America says that both the physical activity of cleaning and the end result of a
cleaner environment can reduce stress and feelings of anxiety, helping you stay calm so you
can study. There’s also been a known correlation between stress levels and lack of oral
hygiene. Taking showers, brushing your teeth, and cleaning up your environment every once in
a while can really make a difference in your mental health, and by extension, your test scores.

Basically, what all this advice boils down to is taking care of yourself. Sleep well, eat healthy,
stay clean, and take deep breaths. Not taking care of yourself causes anxiety and mental health
issues, which can negatively affect your academic life. The fact is that most teenagers neglect to
take care of themselves properly, which is increasingly concerning, as your adolescent years
are the formative years of developing habits, both good and bad.

So, the takeaway here is that no matter how much you study, you can’t get the score you want if
you don’t take care of yourself. Doing good on a test is important, but keeping your mental and
physical health in check is also important. Just don’t worry about it too much, okay? Study the
best you can, but in the end that and just taking care of yourself is all you can really do. You’re
going to do fine.