Testing-Tips for Relieving Stress and Increasing Confidence

Spring is officially here! The grass is greener, blossoms are in full array, and the weather is warmer!  Most spring breaks are over and students are headed for the final lap of the school year (or term).  It is time to complete all projects and testing is at hand.  Too many times the words "testing" bring stress.  As we know stress left to itself does not help us, in fact, it can hinder and be unhealthy. There are things we can do to help alleviate stress and be more powerful and confident.  Here are some tips to assist:

• Several nights of good rest.  We all behave differently when we are sleepy or tired. Adults usually become sluggish when tired while children tend to overcompensate and speed up. (In a study involving 2,463 children aged 6-15, children with sleep problems were more likely to be inattentive, hyperactive, impulsive, and display oppositional behaviors.) Do your best to insure a good night of sleep and, if possible, several nights as you move into testing time.
• Eat breakfast. Even though breakfast time can be hectic and rushed, it is important to have breakfast. Two rules for breakfast are:
• Never skip it!
• It must include protein! 

          If you and/or your children do not like the typical breakfast food? That is fine. Last night's left                 over tuna casserole or a peanut butter sandwich will be fine. For other suggestions for                         breakfast see "Healthy Breakfast Ideas" under Topics.

•  Sip water-stay hydrated.  Sipping water is more effective than drinking in gulps. Some of the benefits of sipping water:
• All academic skills are improved when we are adequately hydrated. 
• Water intake is vital before test-taking or at other times when possible stress is anticipated. (Has your mouth ever gotten dry when you are nervous?)
• Sipping water helps to improve concentration. 
• It improves mental and physical coordination.
• Movement-Our bodies were made to move.  Have you noticed that when you feel tired or bored, you feel better and more alert when you get up and move around-even if it is just a walk to get a drink of water.  The  advise to take a walk (or run around) is often given when we need a break, to calm down, or to get our "creative juices" flowing.  Any kind of movement is helpful, but some may be better than others.  Brain Gym activities are good ones and can be specialized. (See test-taking and Brain Gym in "topics" for details.)  Yoga moves are also suggested. The important thing is to move.  As you do, you can let go of stress and prepare your brain to work easier and better.
• Deep breaths- Slow deep breaths can be beneficial as we calm our minds and bodies.  This helps get more oxygen moving in your body. The most effective way:
• Take breath in slowly through the nose (with your tongue on the roof of your mouth).
• Fill up the lower lungs (If you are raising your shoulders, you aren't getting it deep.)
• Hold it while you count slowly.  
• Release the breath slowly through your mouth.  

         Do this until you feel a shift or change. It should be at least 3-5 times.   If you do positive                      affirmations, this is a good time to use them.  

         Now is a good time to begin to practice and prepare.  Try to practice some or all of these tips every day-so they will be familiar when you feel extra tension.