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Teaching and Learning - Strategies for Relaxing Before a Quiz
Dedicate Time Before The Quiz to Prepare
Thorough preparation is the foundation of success. Dedicate sufficient time to review course materials, practice problems, and engage in active learning (such as studying with a peer, group discussions, debating, mind mapping and journaling about the topic). Confidence in your preparation will bolster self-assurance and mitigate nervousness.
Practice Mindful Breathing Techniques
Just before the quiz, practice mindful breathing exercises. Inhale slowly through the nose, hold for a few seconds, and then exhale gently through the mouth. This technique aids in calming the mind, reducing stress, and promoting mental clarity.
Visualize Positive Outcomes
Visualization is a powerful tool that promotes positive outcomes by letting the mind envision the probable outcome. Envision yourself taking the quiz in a composed and focused manor. Imagine yourself confidently answering questions. Imagine the kinds of questions which are likely to appear. By doing this, you reinforce a constructive mindset and enhances performance under pressure.
Gather everything you need for the quiz in advance. Verify that your proctoring software and devices are functioning well.
Practice Gentle Physical Exercises
Practice stretching and gentle movement before the quiz to facilitates the release of tension and improve blood circulation. By doing so, you can increased alertness and attentiveness.
Seek Out a Distraction-Free Setting
Find a quiet and comfortable environment. Being in a place of comfort promotes concentration and reduces external disturbances.
Practice Positive Self-Talk
Positive self-talk promotes a positive view of the self, increasing a sense of self-belief. Counteract negative thoughts with affirmations that emphasize your capabilities and readiness for the examination. Remind yourself of the positive things you've done to prepare and imagine the activities you've done.
Avoid Last-Minute Cramming
Don't cram at the last minute as it can exacerbate anxiety and undermine the benefits of thorough preparation. Instead, briefly review key concepts, trusting in the knowledge you have already acquired.
Drink Water, and Have a Snack
Dehydration can impair the ability to think. Eat a nutritious snack to sustain energy levels and mental clarity.
Arrive A Few Minutes Early
Log in to Canvas to ground yourself and become comfortable with the interface, and to ensure your internet is working correctly. Arriving ahead of time reduces the need to worry immediately before the quiz.
For More Information
- YOU@UWM explore online resources to help with mindfulness, planning and student success.
- UWM's Student Health and Wellness Center can provide additional strategies and resources to help be mindful and relaxed in many contexts, including quiz taking.
- UWM's Accessibility Resource Center can support students with documented disabilities by providing accommodations.
Note: this article was drafted with assistance from ChatGPT.