Experiencing test anxiety is common, especially if it’s high-stakes, like the Suffolk Police Exam. However, excessive test anxiety can lead to distress affecting performance on exam day. Research supports this with evidence that between 40 and 60% of students experience significant test anxiety, which hinders their capability to perform.
Moreover, research also shows that an intervening factor, such as study preparation, can reduce test anxiety and enhance academic performance. It indicates that test anxiety is a normal human response, and there are ways to manage it effectively.
Let’s discuss some tips to help you manage anxiety on the day of Suffolk Police test.
Practice Breathing Techniques
Practicing breathing techniques is an effective way to manage anxiety and stress within a few minutes. You can practice it anywhere and in any position while standing, sitting, walking, lying on a bed, or sitting in the exam hall.
Taking deep, slow breaths can help calm the nervous system and reduce anxiety. Here’s a simple one you can try. Breathe in gently, counting from 1 to 4. Then breathe out gently, counting from 1 to 4. Do it for 5 – 7 minutes until you feel your heartbeat is normal.
Get Enough Sleep
A good 7-9 hours of sleep is essential for managing anxiety. Research shows that 35.2% of adults in the US sleep less than seven hours a night. It can cause problems with learning and memorization as a lack of sleep can affect the hippocampus, a part of our brain responsible for memorization.
Therefore, if you get 8 hours of sleep before the exam, you’re more likely to experience reduced anxiety levels and enhanced mood.
Eat a Nutritious Breakfast
Eating a nutritious breakfast can be the fuel your brain needs and improve overall cognitive function. An empty stomach can increase anxiety by dropping the body’s blood sugar levels. Make sure to have a breakfast high in protein that can keep you full and focused throughout the exam.
Avoid sugary food items, energy drinks, or caffeinated drinks, as they can increase blood sugar and contribute to anxiety. Cakes, candies, and cookies are some other munching items to avoid.
Arriving early at the exam location can help reduce anxiety levels by giving you time to get familiar with the exam environment and settle into a comfortable state of mind. When you rush to the exam location at the last minute, you can carry the stress and anxiety of the delay to the exam, which can affect your performance.
Visualize Your Success
Visualizing success can help to reduce anxiety levels and boost confidence. The new term for it is manifestation. It can help to escape the loop of negative thinking and help you to get over the feeling of powerlessness.
Try visualizing yourself completing the exam, passing it, getting the Suffolk police job, and achieving your goals. Imagine the feeling of accomplishment and satisfaction that comes with your success. It will put you in a positive mood and reduce anxiety.
Focus on the Task at Hand
Focusing on the task at hand can help to reduce anxiety levels by reducing stress. When you find yourself in a situation you can’t control, it can cause stress and anxiety. Avoid getting caught up in negative thoughts or worrying about future outcomes.
For example, if you can’t answer a specific exam question, move on to the next one and get back to it later. It will help you save time and reduce stress and anxiety.
Take Short Breaks
Take short 3-5 minute breaks during the exam to help reduce anxiety levels and improve focus. Writing for hours can create a mental block and lead to frustration. In this case, a break may be what you need.
Use these breaks to practice breathing techniques, stretch, rest, or have a snack. Avoid engaging in any activities that may contribute to anxiety.
Have a Support System
Having someone who supports and motivates you can help reduce anxiety and provide emotional support. It can be a friend, a family member, or anyone who can help you cope better and encourage you.
Reach out to friends and family for support. They can help to provide encouragement and reassurance during this stressful time. Ask them to drive you to the test if you think that can help.
If you experience acute anxiety and have symptoms like chest pains, rapid heartbeat, and lightheadedness, you may need professional help.
A mental health specialist can look into the condition and understand it better to provide you with counseling and techniques to manage anxiety. They may also prescribe some medicines that can help.
Nothing feels better than feeling prepared for an exam. You will feel more anxious when you’re not fully prepared for the exam and are experiencing fear of not being able to do well. However, if you’re fully prepared for the exam, you will feel more confident in your ability to ace it. It will lead to lower levels of anxiety.
Start Preparing For The 2023 Suffolk Police Exam with Civil Service Success
At Civil Service Success, we can help you fully prepare for the 2023 Suffolk Police Exam. With 45 years of experience, we have prepared many successful candidates for the Suffolk police test, physical, psychological, and oral interviews and background checks.
Our experienced instructors have a civil service background that can help you score high marks and get your dream Suffolk police job.