RESET: Besting Stress and Centering your Nervous System When it Counts

If you find yourself battling nerves or an ornery inner critic on test day, center yourself with this simple mnemonic: RESET. 

Remember all the work you’ve done and know that it’s never lost.

Remind yourself of the strategies you’ve practiced with your tutor. Even though the questions are different, the patterns you’ve identified and the strategies you’ve employed on practice tests remain the same. 

Eat foods that promote brain health.

Sometimes the simple habits we form prior to a high-stakes moment can help us get “in the zone.” Foods like fatty fish (rich with omega-3s) stimulate brain health and are linked to improved memory. Blueberries, nuts, and broccoli also contain antioxidants and healthy fats that help optimize mental performance.   

Sleep.

Old fashioned rest & relaxation, not to mention some deep REM sleep, helps set you up for success on the day. If nerves are impacting your sleep routines, try adding a sleepy-time tea, pre-bed meditation, or a low-dose melatonin to your routine (all parent-approved, of course!). You can also scale back your caffeine intake or try capping your coffee-guzzling time at 2 PM.  

Exhale.

A few deep breaths the morning of, or just before you begin your exam, can go a long way. A few easy breathing exercises include:

• Box Breathing: breathe in four counts, hold four counts, exhale four counts, hold four counts, and repeat as necessary.
• Extend your exhale. Breath in deeply and extend your ‘out’ breath by a 2:3 ratio. 
• Diaphragmatic Breathing: breathe in through your nose and out through your mouth. Pop a hand on your lower abdomen to ensure the breath is entering down low and fully allowing your rib cage to expand. 

Time keep and stay on track.

As you’ve likely reviewed with your tutor, time management is one of the keys to success in the world of standardized testing (or any exam for that matter!) Don’t let an ill-placed question, especially early on, get you stuck. Play to your strengths and nab as many correct answers with confidence as you can. Keep moving, and if you have time at the end of the section, return to the question that was needling you with clear eyes.