How to deal with CAT stress?

CAT Exam
Stress and anxiety, for many people, are integral components of their daily lives. In fact, anxiety is a necessary human response. The same is true with performance or test anxiety. When you are asked to perform, the tension produced from normal anxiety heightens your awareness of the situation and helps you to focus on the “danger” (i.e. task as hand). With this additional focus, you are more easily able to successfully complete your goal, whatever it may be.Symptoms of test anxiety affect both the body and the mind. Hearts race, hands become clammy, breathing grows labored, minds go blank. Worse still, test anxiety is a vicious cycle: worrying about the test causes increased anxiety, which causes increased worry about the test.Many students have allowed test anxiety to undermine their test taking abilities, resulting in scores that are well below their true abilities. This strategy series will focus on methods to control your test anxiety as you ready yourself for the test. Preparation is Job One The first step in overcoming test anxiety is to be thoroughly prepared for the test. If you are trying to cram an entire course worth of material into the day preceding your GMAT, of course you will experience a heightened level of anxiety. Preparation is the best antidote to this rational anxiety. The more prepared you are for the test itself, the less you will worry about your ability to solve particular types of problems. Thus, put in the effort necessary to achieve your goal score, and practice frequently in an environment that simulates the test. Without proper preparation, it is extremely difficult to master the GMAT Remember the Basics As you prepare for the CAT, make sure that you do not neglect basic biological needs. To do well on the test you must take care of yourself as a person. Leading up to the test, continue your habits of good nutrition and exercise. Foods high in fats or sugars can cause great fluctuations in your mood and your ability to focus, while a lack of exercise can increase sluggishness and also negatively affect your mood. Similarly, adequate sleep is necessary for proper test preparation. Be as consistent as possible with your sleep schedule leading up to your test. The more well-rested you are, the more sharply focused you will be in your preparation and on test day. Framing (Positive Self-Talk) Improving your perspective on the test-taking experience is one strategy that can greatly reduce your anxiety and improve your performance. Try not to overplay the importance of the CAT – remember it’s only a test! The worst that can happen is that you might have to take it again. If your internal dialogue frames the test in all-or-nothing terms, of course you will be overly anxious. Diaphragmatic Breathing (Deep Breathing) Another very effective relaxation technique is diaphragmatic, or deep, breathing. In a matter of a few breaths, you can quickly relax your entire body. Day Before The Test The day before the test is often the time when tension and anxiety become overwhelming. Instead of permitting your test anxiety to paralyze you, utilize the skills that you have developed throughout your preparation to minimize your stress. Do not over-study on the day before the test. It is fine to briefly review some important content, but then distract your mind with other enjoyable activities. Put aside some time to exercise or meet a friend be sure to get plenty of sleep. A refreshed mind will help you approach each problem the next day with calm and confidence. Do not spend the night before the test studying! If you have thoroughly prepared for the test, cramming will only undermine your confidence and increase your anxiety. During The Test If you begin to feel anxious during the test, use your relaxation skills to refocus your attention. Reframe your focus with positive self-talk. Tell yourself, “I can be anxious later. Now is the time to focus on the test,” or reduce your anxiety by reinforcing, “I am thoroughly prepared for this test, and will answer each problem to the best of my ability.” If reframing your focus is not enough to minimize your symptoms of tension and anxiety, incorporate abridged versions of deep breathing and progressive muscle relaxation.

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