| How to Swim Freestyle Posted: 06 Mar 2020 12:00 AM PST Freestyle was traditionally a race that allowed competitors to swim in whichever way they wanted. However, after what was referred to as the front crawl became the dominant way to freestyle, the term freestyle has replaced the term front crawl as the name for the stroke.[1] Freestyle involves alternating arms that make windmill arc motions forward while the head is underwater, and the swimmer breathes at the side. It is accompanied by a two or six beat flutter kick that is synced with arm strokes to stabilize the body. If you want to know how to freestyle for fun, for exercise, or for competitions learn how to move your arms, kick your legs, and breathe correctly. [Edit]Learning the Stages of the Arm Stroke - Perfect your hand placement and entry. To begin your stroke, your hands should be relaxed and your fingers should be held together. Put your hand into the water fingers first about 15 inches above your head. Your palm should be tilted at a 45 degree angle facing out so your index and middle finger enter the water first. Your wrist should be tilted down and positioned above the fingers, and your elbow will be raised above the wrist. Your hand should make as little splash as possible during entry. Once your hand is in the water, extend your arm another 4 inches[2]
- Once your hand is in the water, press your hand down and out with your fingers spread out slightly. This is called "getting a feel" for the water or "the catch".
- If you want to work on your hand technique, you can wear hand paddles to help you concentrate on how your hands are entering and exiting the water.
- Avoid putting your hand into the water just above your head. It will slow you down and hurt your technique.
- Do not smack the water with your arms, instead, once your hand enters the water, follow the motion and glide your arm into the water.
- Work on your downsweep. Your arm will act as a lever during this phase of the stroke. As you stroke, your body will rotate toward the arm that is in the motion of stroking. Move your forearm and hand downward and back with your elbow held at about a 45 degree angle. Your elbow should stay high in the water during this phase of your stroke. Concentrate on going through the downsweep smoothly.
- This phase should happen in a rapid motion. However, avoid trying to go faster during this phase because it won't propel you forward much but could create drag.
- Pull your hand and forearm toward the center of your body for the insweep. During this part of the stroke, use your hand like a paddle and move as much water as possible. This is where you start to move your body forward with your arm stroke movement. It is the first part of the "propulsive" phase. And your upper arm will move inward toward your chest and ribcage. Your elbow will go starting moving into a 90 degree angle. When your hand starts to approach the midpoint of your body, you have reached the backsweep.[3]
- Keep your arms closer to being under you instead of stroking at your sides.
- Push your arm in an up, out, and backward motion to backsweep. This is the second "propulsive" phase where you can gain speed in your stroke. Right as your hand gets to the midpoint of your body you will stop pulling and start pushing water. Keep pushing water out and up until your arm hits the line of your thigh. This part of the stroke will be the most rapid phase and can be the most powerful at propelling you forward.
- Move your elbow out of the water until it is pointing up for the release. During the release your arm doesn't move you forward, but it does provide support for the arm which is pulling underwater. It is important to work on your release technique so that your hand entry is clean. To end your stroke, launch your hand forward in line with your shoulder out of the water. Your fingers should hang loosely above the water and your hand should swing wider than your arm. Your arm should be relaxed and should swing wide, too.
- Concentrate on rotating your arm forward, and do not force a down rotation at the end of the release.
[Edit]Kicking and Rotating - Flutter kick just below the surface of the water. Although kicking accounts for only 10-15% of the power in your stroke, it is still an important part of your freestyle technique. Keep your hips close to the surface of the water and make a series of quick kicks. You want to focus on minimizing drag while you propel yourself forward; therefore, your kicking range of motion should be narrow. Your legs should not kick out of the water and neither should they break below the line of your body.
- Kick from the hips and thighs. Do not kick from your knees, this is called a bicycle kick, and it will cause more drag. You may slightly bend your knees while you kick, but this should not be where your power is coming from. [4]
- Use the two-beat kick. The two-beat kick requires less power and is used by long distance and middle distance swimmers. You kick one leg per stroke cycle. One stroke cycle means the stroke of one arm. Kick one leg in conjunction with the insweep of the opposite arm. (The insweep is when the arm starts pulling water toward the midsection of the body.) If you can think about how your arms and legs sync while you are walking, how your arm moves forward at the same time as the opposite leg, you can imagine how your kicking should be synced with your arm stroke in a similar way.[5][6][7]
- The six-beat kick requires that you kick three times per arm stroke cycle. The third beat of the kicking cycle will start during the recovery phase. This is a faster kick that is used by faster swimmers.
- Point your toes while you kick. If your toes aren't pointed while you kick then there will be extra drag caused by your exposed forefoot. Your toes should face inward, and your big toes should come close to touching as you kick. When you point your toes, you are exercising the flexibility in your ankles. If you are having difficulty with ankle flexibility, consider using mid-length flippers to practice your kick.
- You can focus on both your freestyle arm and leg techniques more easily with the extra propulsion that flippers provide. But only use your flippers to help train your feet during drills.[8]
- Rotate your body in line with your arm stroke. Rotating your body correctly will help you with many important aspects of your stroke. First, you can put more power into your arm stroke. Second, you will minimize drag. And third, it will enable you to breathe correctly. As you rotate your body left and right with your alternating arm strokes, your body should be moving in the water about 30 degrees from the surface on both sides. Remember to swim mostly on your stomach and not on your side.[9]
- Rotate your body forward as well. Your arm and shoulders should extend forward and your body should rotate forward after your hand and arm have entered the water.
- Your fully extended shoulder should stay tucked near your cheek. Do not move your shoulder further away from your body, or this will cause drag.
- Focus on rotating your body from the hips and not from the shoulders.
[Edit]Breathing and Practice Drills - Rotate your body to the surface, and inhale through your mouth. This will allow you to keep your neck muscles and your head relaxed. If you turn just your head, you can put unnecessary stress on your neck. Keep your forehead and the crown of your head slightly submerged while you breathe. Imagine you have a wine glass balanced on the side of your head that you cannot spill.
- Do not over rotate. You only want tilt your body 30 degrees in one direction or the other.
- Do not hold your breath longer than you need to when you swim. Breathe at every stroke if you feel the need.
- Do not lift your head up- this will cause your hips and legs to fall, and you will have to work to regain your balance.
- Continue to keep your body and arms outstretched while you breathe. Keep your body straight, and do not lose your extension while you breathe.
- Blow bubbles out of your mouth and nose to expel your breath. If you hold your breath, you may develop feelings of anxiety while you are swimming that will slow you down and distract you. You can practice blowing out bubbles in shallow water. Exhale 70% through your mouth and 30% through your nose. And exhale the last 20% with more force. Submerge your face and sigh or hum through your nose or mouth to create a stream of bubbles.[10]
- While underwater, make sure to exhale out all of the air so that you are not having to exhale any last bit of air when you should be inhaling.
- Hold your forehead just under the water while you swim. The water should rest between your hairline and your eyebrows. Keep your neck and upper-back muscles relaxed while you swim. Your head should be cocked about 45 degrees forward. If you move your head down too much toward your chest, it will cause more resistance.
- Practice your stroke and breathing techniques. Work on isolated parts of your stroke and breathing techniques through practice drills on land and in the water. Concentrating on different parts of your stroke that you need work on will help you develop a stronger complete stroke.
- Practice your arm stroke, body rotation and head position on land. Bend forward at your waist, and go through the five stages of the arm stroke: entry, downsweep, insweep, backsweep, release. Practice rotating your body correctly, and practice keeping your head still at the side when you breathe. Rotate your shoulders to work on a longer stroke. Over exaggerate the rotation while you practice, and it will help create muscle memory for when you swim.
- Do breathing drills. Kick off the wall and keep your right arm extended in front of you. Use your left arm to stroke, and on your second stroke, take a breath on your left side. Practice blowing bubbles out of your mouth and nose completely and inhaling a full breath through your mouth. Then alternate sides and do the same drill on your right side. This will help you become comfortable with your inhaling and exhaling techniques and establish a breathing pattern. Concentrate on only rotating enough for you to get a full breath.
- Practice kicking drills. Push off the wall with your feet and extend your hands and arms out in front of you. Keeping your head underwater, kick vigorously for as long as your breath will last. You do not want to focus on going fast, instead, try to focus on your technique. Keep your toes pointed, your feet pointed inward so your toes are almost touching, your hips up, and your kick high. Keep your legs relaxed, and kick from your thighs. [11] Repeat this drill 3-4 times.
- Wear goggles while you are swimming. You do not have to wear goggles to swim freestyle; however, when you have to close your eyes while you swim, it can make you anxious. And it will make it more difficult to concentrate on your stroke. When you wear goggles, it can help you stay balanced and oriented. You will know when to stop because you will be able to see the walls of the pool, and you won't have to worry about bumping into other swimmers.
- Adjust your strap, pulling the straps until the goggles fit on your face firmly and comfortably.
- Adjust the nose bridge. Pull on both sides of the strap if the nose bridge is a strap. The nose bridge fits properly if you press your goggles up to your eyes and they suction to your eyes without a problem.
- Fit the goggles to your head by putting the eye cups up to your eyes so that they suction to your face, and then with your thumbs, move the strap behind your head so that your goggles are firmly in place.
- Stretch your arms as far as they can go to make a longer stroke. A large arm stroke is essential in speed.
- Keep your elbows lifted during your arm stroke.
- While pulling your arm, keep your fingers closed.
- Some people prefer strong kicks over flutter kicks because it helps preserve energy and the need for oxygen is reduced. It might be a bit slower but more effective.
- Practice strokes on the dry land first or visit a gym for swimmers.
- Try not to smack the water with your arms, it can make you slower. Try to glide with your arms, moving with the water.
- Keep your straight body to enhance your speed, but don't forget to rotate your core to help stretch your arms.
- A very important part of the swimming process, is the moment when you push the pool's edge with your legs every time you do a round trip. Push as hard as you can and extend your arms to win some distance. Try to do the "dolphin" wave with your body to go farther.
- When you do a flip-turn, blow air out through your nose.
- Your face should be 45° facing the bottom of the pool. If your head is not in the right place, your strokes will be less efficient.
- When you start off the block, keep your chin tucked into your neck so you don't lose your goggles.
- Keep your legs and arms straight when diving off the block and try to dive at a 45 degree angle underwater so you can resurface at speed.
- Your strokes should be as close as possible to your neck so that you don't push unnecessary water under you.
- Try breathing every 4-7 strokes.
[Edit]Related wikiHows [Edit]References
[Edit]Quick Summary |
| How to Eat Salmon Posted: 05 Mar 2020 04:00 PM PST If you're trying to include more fish in your diet, salmon is a great option. It's high in omega-3 fatty acids, protein, and flavor. Although delicate salmon doesn't require seasoning, you could marinate it before broiling, grilling, poaching, searing, or roasting it. Remember that salmon can be just as flavorful when you eat it raw or smoked! [Edit]Choosing a Cooking Method - Cook salmon under a broiler for fast caramelized flavor. Marinate a salmon fillet in your favorite flavorful ingredients while you preheat a broiler to high. Lay the fish on a baking sheet and place it about below the broiler. Cook the fish for about 6 minutes and then spoon some of the marinade over the top. Broil the fish for another 2 minutes so the salmon chars a little.[1]
- If you'd like your fish cooked more, continue to broil it for 1-minute increments until it's as cooked as you like.
- Toss salmon on the grill to give it a smoky flavor. Heat a charcoal grill to high and oil the grate so the fish doesn't stick to it. Lay the fish on the grate flesh-side down and cover the grill. Cook the salmon for 1 to 3 minutes before you flip it over. Then, cover and cook the salmon for another 2 to 5 minutes.[2]
- Although the USDA recommends cooking salmon until it reaches , you might prefer to cook it less so it stays tender.
- If you want to use a gas grill, add wood chips to a smoker basket in order to lightly smoke the fish.
- Simmer salmon in white wine for a delicate flavor. To poach salmon fillets, pour about of white wine into a skillet and heat it over medium. Add 1 sliced onion to the simmering wine and lay the salmon fillets on top. Then, put the lid on the skillet and cook the salmon for 5 to 10 minutes or until they flake in the center when you drag a fork across.
- To add extra flavor, lay fresh herbs, such as parsley or dill, in the skillet before you add the salmon.
- Pan-sear salmon steaks to get crispy skin. To cook 1 or 2 salmon steaks quickly, heat of vegetable oil in a skillet over medium-high heat. Once the oil is hot, lay the steaks in the pan so the skin faces down. Cook the salmon for 5 to 7 minutes without turning it so the skin becomes crispy and doesn't stick. Then, flip the fish over and cook it for 15 seconds so it sears on the top.[3]
- Serve the crispy salmon steaks immediately so the skin doesn't begin to soften.
- Slow-roast salmon for tender, flaky texture. If you're worried you'll overcook the salmon on the grill or stove, place a salmon fillet into a baking dish and preheat the oven to . Season the salmon however you like and drizzle a little extra-virgin olive oil over the fish. Bake the fish for about 30 minutes or until it flakes a little in the center.[4]
- If you're serving salmon to a group, consider roasting a whole salmon instead of individual fillets.
[Edit]Eating Raw Salmon - Order sushi or sashimi to enjoy the pure taste of the fish. If you love the taste of the fish, order thinly sliced salmon, called sashimi, so you can enjoy the fish's unique flavor. You may want to order sushi rolls if you like salmon with flavored rice and seaweed. Try eating the salmon sushi with wasabi or soy sauce to add a salty, spicy flavor.[5]
- If you'd like to make salmon sushi or sashimi at home, use sushi-grade salmon, which has been super frozen to kill parasites.
- Try salmon carpaccio for a light appetizer. Instead of sticking with the standard shrimp cocktail, thinly slice raw salmon and spread it on a flat serving plate. Cover the salmon with a lemon-dill vinaigrette and marinate it for at least 2 hours. Then, garnish the salmon carpaccio with a few capers just before serving.[6] of extra-virgin olive oil}}
- Avoid storing leftover salmon carpaccio because the lime juice will break down the texture of the fish over time.
- Make ceviche for salmon with bright citrus flavor. Toss of salmon chunks with of lime juice and let it marinate at room temperature for 30 minutes. Just before you're ready to serve the ceviche with tostadas or chips, drain the lime juice and stir in your choice of:[7]
- Try salmon poke if you enjoy Hawaiian cuisine. Poke is similar to ceviche, but the fish is usually marinated in Asian-inspired ingredients. To enjoy salmon poke at home, mix of salmon chunks with of soy sauce, of rice wine vinegar, of sriracha sauce, and of sesame oil. Marinate the salmon for 15 to 30 minutes and serve the poke salmon with:[8]
[Edit]Trying Pre-Cooked Smoked Salmon - Blend smoked salmon with cream cheese to make a savory dip. Seafood dip is a popular appetizer since it's creamy and flavorful. Combine smoked salmon with cream cheese, horseradish, lemon juice, and chives. If you want a lighter dip, substitute equal parts of crème fraîche and plain Greek yogurt for the cream cheese. Then, serve the salmon dip with:[9]
- Crostini
- Breadsticks
- Carrot sticks
- Sliced cucumbers
- Toss smoked salmon into pasta or casseroles. The smoked flavor of the fish helps cut through creamy or rich food, such as risotto, scalloped potatoes, or carbonara. If you don't want to stir it into the dish, flake a few pieces of the salmon and scatter it over the meal before you serve it.[10]
- Keep in mind that if you refrigerate leftovers, they'll become even smokier as they're stored.
- Add smoked salmon to chowder or seafood stew. Round out the flavor of your favorite chowder by stirring flaked or chunked smoked salmon into it. Although the salmon holds up to the thick texture of chowder or stew, it also works well in lighter soups. Try adding smoked salmon to delicate leek and potato soup, for instance.[11]
- Lay smoked salmon on toast or a bagel. Toast a bagel or piece of rye bread and spread it with cream cheese. Then, lay a few thin slices of smoked salmon on top along with fresh herbs, such as parsley or dill. You can also top the bagel or toast with shaved radishes to give the salmon a little heat.[12]
- If you don't want a bagel or open-faced sandwich, layer the smoked salmon between 2 slices of bread. Consider adding sliced cucumbers and dill for extra crunch.
- You can also buy already cooked canned salmon. Remove the bones and skin if you like and use the canned salmon to make patties or salmon burgers.
- It's easy to create a healthy salmon dinner. Just pair your choice of salmon with a garden salad, roasted vegetables, or whole grains.
[Edit]References |
| How to Deal With Exam Stress Posted: 05 Mar 2020 08:00 AM PST Exams are a crucial part of education and the source of stress for many students. In order to avoid crippling anxiety from these pesky evaluations, it is important to approach them with a clear mind and an understanding of how to deal with stressful situations more broadly. In many cases, exam stress is all in the mind, and mental discipline is a large part of what is needed to succeed. [Edit]Preparing for the Test - Know what is expected of you. Be sure to consult your syllabus or ask your instructor what material you will be responsible for. If you have a concrete sense of what you will be tested on, the future test will feel less vague and more like something you can handle.[1]
- If you aren't clear on anything, ask your teacher. Teachers would much rather answer questions than have their students proceed without understanding what's expected.
- Make sure you have read your syllabus and any information your teacher has given you before asking the question. Your teacher won't be pleased if you send her an email asking when the test is if it's specified on page 1 of the syllabus.
- Study in conditions similar to your test room. There is a phenomenon in psychology called context-dependent memory. It refers to the idea that we are best able to remember things in environments similar to when the information was encoded [2]. A related phenomenon is called state-dependent memory, which means that our memory is better when we learn and retrieve information in similar bodily states.[3]
- If you will be in a quiet room during your exam, try to simulate those conditions while you prepare. This is using context-dependent memory to your advantage.
- As an example of state-dependent memory, if you prepare for your exam using caffeine, your memory on test day may be better if you have a similar amount of caffeine then, too.[4] Use this knowledge and know that you are taking evidence-backed steps to maximize your exam score; keep that in mind if you are feeling stressed about your upcoming exam.
- Take notes in class. Do not just rely on your memory or your course book. Take your class time seriously by taking notes summarizing what your teacher has said. If you are feeling exam stress, you can review your notes; this will help you remember things that happened in class that you didn't even take notes on, further giving you a sense of mastery over your material.
- When taking notes, focus on jotting down keywords and key ideas, rather than trying to take dictation. Copying out the exact sentences is not as important as getting down the main ideas.[5]
- Review your notes weekly. This will help you learn the material and transfer it to long-term memory. When it comes time for the exam, you'll feel much better prepared.
- Manage your time wisely. Do not just cram for an exam last minute; this will surely lead to exam stress. Break up your study time into chunks over days, or weeks even. When you "chunk" your study time over the course of a longer period of time, such as a few days or weeks, you will retain more of the information.
- If possible, because of state-dependent memory, try to study at around the same time of day as you will be taking the test. This way you will be similarly tired/awake when you study and when you take your test. You will be used to how you feel when dealing with your course material on test day.
- Know where you study best. Think about the kinds of factors that allow you to be most comfortable and relaxed as you prepare for your exam. When setting up a dedicated study space:
- Track the level of light in the room. Some people study better with light, others study better in dimmer light.
- Examine your work space. Decide whether you work better with a bit of clutter or if a clean, fresh work space is what you prefer.
- Pay attention to background noise. Does music help you concentrate or do you need a quiet environment in which to study?
- Find an alternate place to study such as a library or coffee shop. A change of scenery can give you a fresh look at the material and also provide additional resources.[6]
- Take frequent breaks. According to psychology studies, the average human brain can only focus on one task effectively for about 45 minutes. In addition, research in neuroscience suggests that focusing on the same thing for too long diminishes the brain's ability to accurately process it.[7]
- Stay hydrated. Be sure to drink plenty of water. Aim for at least 8 eight-ounce glasses of water per day. Not drinking enough water can make you feel sluggish and stressed.[8]
- Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or a cola if you like, but don't go overboard.[9] Experts recommend getting no more than 400mg of caffeine per day for adults.[10] Kids and teens should limit themselves to about 100mg per day (one cup of coffee or 3 colas).[11]
- A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and passionflower are good choices.
- Reward your achievements, no matter how small. If you are feeling stressed about an exam, be sure to reward yourself for your study time. This will motivate you to continue studying and may even reduce stress.
- For example, after studying hard for an hour, take a break and play on the internet for 20 minutes or watch an episode of a TV show that you enjoy. This will help you get your mind off the exam while acting as a motivational carrot that may help you pick up studying again after your break.
- Exercise. Regular aerobic exercise can relieve stress, so if you find yourself a nervous wreck before an exam, go for a run or hit the gym.[12][13][14]
- When you work out, listen to upbeat music that keeps you motivated throughout your workout.
- For other ways to beat stress, see this handy wikiHow: Relax Before a Final Exam in College.
- Meditate or do yoga after your upbeat excercise. This lets the mind focus and calm down
- Eat healthy foods. When you eat unhealthy foods it can make you feel negative, which can interfere with your exam preparation. Therefore, it is important to eat right if you want to have the best odds of doing well on your exam and not stressing about it. [15][16]
- Try eating lean meats, nuts, fruits, and vegetables.[17]
- Avoid too much sugar or heavily processed food.
- Part of eating healthy involves having a balanced diet. Try not to eat too much of only one food source. You can usually get variety in your diet by changing up the type of cuisine you eat every couple of nights.
- Try having a bit of time to do yoga or meditation after other excercise to calm your brain down. Remember to breath in through your nose and out through your mouth heavily.
- Get enough sleep. Not getting a full night's rest can contribute to feelings of fatigue, stress, and anxiety.[18][19]
- If you have trouble sleeping, try making your bedroom pitch black. Block out sounds by changing your environment and/or wearing earplugs.
- Get into a routine and follow it every night. Take note of how many hours a night of sleep you need in order to feel refreshed in the morning; get that many hours of sleep every night.
- For example, if you tend to be in bed by 10:30 PM then read for 30 minutes before falling asleep, stick to that schedule as often as possible. In this way you will train your body for sleep.[20]
- See this helpful wikiHow, Sleep Before Final Exams, for more advice.
- Ask yourself whether you have a learning disability. It may be the case that you have something like ADHD or other learning disability that impairs your ability to perform well on an exam. This may be stressing you out but know that schools often have resources to help you excel in school.[21]
- If this is a concern for you, be sure to reach out to a school counselor or teacher for how to proceed in getting help.
[Edit]De-Stressing on Exam Day - Eat a proper exam day breakfast. Without a proper breakfast your energy levels will quickly crash and may lead to stress, anxiety, and fatigue. Be sure to have a healthy, energy packed breakfast on exam day. Try eating foods that provide long lasting energy, such as eggs or oats. Avoid foods that are high in sugar, which will give temporary energy but may cause you to crash mid-exam.[22]
- Hydrate. Being dehydrated negatively affects how efficiently the brain works. Be sure to stay hydrated before your exam; drink down some water with breakfast![23]
- If you're allowed to, bring a water bottle with you to your exam. Thinking is thirsty work! Just don't be surprised if your teacher asks to examine the bottle, as some students have tried to cheat by writing answers on bottle labels.[24] (Don't do that -- cheating is never worth it, and if you get caught, you'll be in way more trouble than you would if you'd just done poorly.
- Watch your caffeine intake. As tempting as it may be, don't have too much coffee/caffeine before your exam. Caffeine can increase feelings of anxiety and stress. If you are going to be stressed during your exam, caffeine will only exacerbate these feelings and make them more difficult to keep in check.[25]
- That said, do not drastically change your typical caffeine intake on exam day. This can cause withdrawal symptoms that may interact with your stress to make you feel especially negative.[26]
- Caffeine in limited quantities may have a positive effect on your memory, so if you usually have a cup of coffee with breakfast, go ahead.[27]
- Arrive early. You may be nervous about the test itself so there is no need for extra stress from fear of being late. Plus, by arriving early you will be sure to get the seat that you like.[28]
- Read instructions carefully. Before answering any exam questions, figure out exactly what is expected of you. Skim the test to see its content and give yourself a rough idea of how long each question will take to complete. Ambiguity can cause stress, so, by knowing how long the test is, you will reduce your stress.
[Edit]Beating Stress During the Test - Avoid rushing. Take your time going through the exam. If you get stuck on a question for a long time, instead of getting stressed about it, keep in mind that it is just one question on the exam. If possible (if the way the test is structured allows it), skip that question and return to it at the end if you have time.[29]
- Keep an eye on the clock and give yourself five to ten minutes to go over your answers to check for any mistakes or to guess on any questions that you initially skipped.
- Chew some gum. Reduce your anxiety by chewing on some gum. This will keep your mouth busy and can act as a release for your anxiety.[30]
- Ask your instructor if you're stuck. It doesn't hurt to ask for clarification on something. She may or may not answer your question as it may give you an unfair advantage over other students, but you lose only a few seconds by raising your hand and asking.[31]
- Recognize test anxiety. Once you realize you are suffering from anxiety, use some or all of the steps below to alleviate it. Test anxiety can appear in the form of a number of symptoms including[32]:
- Cramps
- Dry mouth
- Nausea
- Headache
- Rapid heartbeat
- Restless thoughts
- Mental blackouts
- Trouble concentrating
- Remember to breathe. With your eyes closed, take three large breaths, then pause, exhale, and repeat the process. Large, deliberate breaths not only help relax the body, but also increase the flow of oxygen to the brain. Use this technique both before the test and during difficult areas of the exam.
- Inhale through your nose for a count of 4. Try to hold your breath for a count of 2, then slowly exhale through your mouth for a count of 4.
- Expand and contract your muscles. For example, tighten your shoulders and slowly relax them, repeating the process in other tense areas of your body. Tightening muscles before relaxing them enhances the body's relaxation awareness, which relaxes the body even more.[33]
- Take a break if you need to. If allowed, get up and get a drink of water, use the bathroom, or simply stretch your legs if it will help you regain focus and decrease anxiety.
- Put the exam in perspective. Keep in mind that, in the grand scheme of your future, doing poorly on one exam will likely not be that impactful. We often overestimate how bad things will be and how poorly they will make us feel.[34] Keep that in mind if you find yourself getting stressed out in the middle of your exam. It is probably not the end of the world if you do poorly. Life will go on and you can study harder for the next one!
- If you catch yourself stuck in a negative thought loop, try to detach from it. Ask yourself: what's the worst that can really happen if I don't do well on this test? Try to remain logical about it. Can you really handle the worst that could happen? Chances are, the answer is yes.[35]
- You can also think of alternatives if you find yourself stuck worrying over how important this exam is. You may be able to retake it. You may be able to make up your grade with extra credit. You can hire a tutor or study with friends for the next exam. This isn't the end of the world.
[Edit]Dealing with Post-Exam Stress - Don't think about it. Easier said than done, of course, but, try to keep in mind that once the exam is over, you can't go back and change anything about how it went. So, avoid asking your friends what they put for certain questions if you think that will just stress you out.[36] To avoid ruminating, or getting stuck in that "broken-record loop," try the following tips:
- Let go of the things you can't control. Ask yourself, "what about my exam can I change at this point?" If it is nothing, do your best to let it go.[37]
- View your mistakes as opportunities to learn. From this perspective, getting a exam question wrong isn't something to be worried about.[38]
- Try scheduling a worry break. Set aside 30 minutes and let all your worries out during that time. Think hard about the things you are stressed about. Then, once that 30 minutes is up, let it go.[39]
- Exercise can also help you to get your mind off of your exam after it is done.[40]
- Consult the wikiHow article Calm Post Exam Nerves for some more tips.
- Take time off. Clear your mind from thinking about the exam by doing something you enjoy; try to pick an activity that you typically get lost in.
- For example, if you get absorbed when you watch a movie or read a book, do that. If you get really into sports when you play them, get outside and play some sports!
- Treat yourself. Eat some pizza or sushi or candy or buy yourself a new shirt; whatever treat you like that makes you happy for a few moments. Exams are very stressful but you made it through. Now relax a bit with something you enjoy then start preparing early for your next exam!
- Treat it as a learning experience. You can learn from your mistakes; remember that ultimately the goal of an exam is to assess your level of knowledge on a topic. This helps you to identify your strengths and weaknesses regarding your course content.[41]
- Instead of being stressed about this information, try to view it as an opportunity for an accurate assessment of your knowledge, which you can then use to improve yourself.
- Remember that your performance on an exam is not indicative of your worth as a person. You can do poorly on an exam and still be a good student.
- Do not try to compare yourself with others. Some students are naturally good at studying. Instead of competing with others, the best person to compete with is yourself.
- If you are having trouble relaxing, consider searching common relaxation and meditation techniques. These can help manage exam stress as well as the stress of everyday life.
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