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Students with Test Anxiety Score 8-Points Higher (out of 100) After 3 Week Mindfulness Course
September 21, 2018
Don’t let stress slow you down
Test taking anxiety can be unpleasant, but it can also hinder test performance. The authors at PSYCOM explain that: “your body releases adrenaline, and the energy used to do good thinking gets diverted into being on high alert. Our brains prepare for the worst, and it becomes all too difficult to imagine doing well and to answer questions.”
What is Mindfulness?
The reality is that being “in the zone” (calm and collected) isn’t just a gift; its something that can be trained and nurtured.
“In other words, doing mindfulness between the midterm and the final gave students a full letter-grade boost!”
“BOTH mindfulness and CBT had a SIGNIFICANT impact on reducing test taking anxiety for the students.”
Test Taking Anxiety Reduction Techniques vs Exam Scores
How do I learn Mindfulness:
“Enjoying the benefits of mindfulness isn’t difficult, nor is it particularly time consuming.”
- Find a comfortable seat and sit upright
- Close your eyes
- Take a couple deep breaths
- Notice any sounds or scents in the room
- Notice the ground beneath your feet
- Notice what your breath is doing (don’t change it – just notice)
- Begin counting your breath 1 on the in breath 2 on the out breath (again we aren’t trying to control or influence our breath just gently count)
- Once you reach a count of 6 start back at 1
- If you notice your mind wanders just bring it back to whatever number you last remember being on. No need to feel frustrated with yourself, simply bring your attention back to your breath; you are building the “focus muscle” of your brain. Every time you get distracted and focus back on your breath you have done a “brain pull-up”
- After 10 mins is complete open your eyes and go about your day!
“Every time you get distracted and focus back on your breath you have done a ‘brain pull-up'”
If you think you could benefit from mindfulness and want to learn different techniques we love to recommend HEADSPACE (linked below). Headspace founder Andy is a brilliant teacher and has been working in the field of mindfulness for nearly his entire life.
Grantly Neely is a certified mindfulness teacher and founder of Granite Prep a company dedicated to helping it’s students achieve their ambitions while building resilient minds.