Relaxation Exercises for Test Anxiety

Like most types of anxiety, test anxiety affects the mental, psychological, and physical aspects of life. Some of the physical symptoms include fatigue, insomnia, digestive problems, muscle tension, increased heart rate, sweaty palms, dry mouth, and shallow breathing. These symptoms can cause much discomfort for test takers. If you suffer from test anxiety, one of the best things you can do for yourself is learn how to train your body into relaxation. Here's how:

Take at least 10 minutes every day for deep breathing. In a regular day, we often breathe quickly with short, shallow breaths that barely fill our lungs with oxygen. While this may be the bare minimum for life, don't settle for anything less than full lungs! Learn how to breathe deeply, from the diaphragm. When you inhale deeply, your stomach should rise slightly. If your chest rises instead of your stomach, your breathing is too shallow. Inhale as you slowly count to five, and exhale for the same amount of time. As you exhale, imagine all the stress melting into the floor. Do this several times, working up to at least 10 minutes a day.

Release muscle tension in your hands. Test anxiety increases muscle tension that reduces your concentration. Try this simple exercise: Make a tight fist first with one hand, and then the other. Squeeze each fist as tightly as possible - put all your nervous energy into each hand as it makes a fist. Then, release and stretch out your fingers. Picture all the tension dripping off your fingers as your hands relax.

Practice whole-body muscle relaxation combined with deep breathing. Try this exercise: Lie flat on your back in bed or on a couch. Starting with your feet, tense your muscles tightly while you breathe in (to the count of five). Breathe in deeply from your diaphragm, so that your stomach rises instead of your chest. Then release the muscle tension as you exhale, and focus on the relaxed sensation. Repeat with every major muscle group, moving upward and ending with your face. Imagine all your tension melting into the floor as you release each muscle group when you exhale.

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