In the first part we talked about causes and impact of stress. In the second part we are going to cover potential ways to deal with stress.

Overlearning

Overlearning implies that you go beyond simply learning the material. Essentially this means that even when you think you have reached your peak performance, you still continue practicing at the same level of difficulty. This has several benefits. First, you will lock in your skills and keep them at a high level. Second, you will apply your knowledge and problem-solving skills automatically, without spending much time on consciously evaluating many problems. Third, and most importantly, you will be much less stressed, since you have practiced repetitive tasks extensively.

Time management

Effective time management is key to keeping your cool. By practicing good time management techniques while doing practice tests, you can optimize your study sessions and reduce anxiety related to time constraints. You will know how much time to spend on each question type and when to make an educated guess and move on.

Active study techniques

Another important strategy is employing active study techniques. They involve engaging with study material in a dynamic and participatory manner, rather than passively consuming it. Research indicates that active strategies are more effective in transferring information to long-term memory. For instance, instead of simply watching lecture videos, actively participating by taking notes and engaging with the material leads to better retention and understanding. This approach aids in embedding information into long-term memory, leading to deeper comprehension and retention.

How can this help you deal with test anxiety? First of all, by actively analyzing and questioning reading passages or lectures during practice tests and the exam, you will shift your focus from worrying about all sorts of imaginary things to actually dealing with real questions. Second, this approach will let you perceive information better and more effectively, thus reducing anxiety of not being able to retain or understand relevant data from tasks.

Physical exercise

Physical exercise is crucial for managing anxiety for several reasons. Firstly, maintaining a healthy body directly correlates with a healthy mind. Engaging in regular physical activity enhances cognitive functions such as memory, concentration, and stress resistance, all of which are crucial for success in the TOEFL exam.

Secondly, exercise promotes stress reduction and emotional well-being. By incorporating physical activity into their routine, students can alleviate stress, boost their mood, and enhance their overall mental resilience, thus approaching the exam with greater confidence and composure.

Try going to the gym or working out at home daily. If you can't do this, walk for 30 minutes to an hour. It might seem insignificant in the short term, but in the long run it will be extremely beneficial.

Relaxation techniques

Relaxation techniques can be immensely helpful for countering anxiety-induced physical symptoms. There are many effective techniques, but one of our favorites is square breathing. Here is how you can practice it. Start by releasing your breath slowly and completely. Next, softly breathe in through your nose, counting to four at a relaxed pace. Pause at the peak of your inhalation for another count of four. Then, exhale gently through your mouth, maintaining the count of four. Once you reach the bottom of your exhale, pause and hold for another count of four. If you practice daily, you will see great results.

Positive self-talk

Another great way to tackle anxiety is positive self-talk. It is a powerful tool for enhancing emotional control. While some may initially perceive it as trivial, consistent practice of positive self-talk builds resilience over time. Establishing this habit well in advance of the exam is crucial. Starting positive self-talk during the exam itself may not yield any immediate results. Instead, integrating it into your study routine from the outset ensures that it becomes a natural habit. Negative thoughts such as "I always perform poorly on tests" can be reframed into positive affirmations like "I have a solid study plan in place." Here are a few more examples of positive self-talk that can help combat anxiety:

- I can do this; I've handled tough situations before

- I may face challenges, but I'm resilient and can handle them with grace

- Every step forward, no matter how small, is progress towards my goals

- I believe in myself, even when others may doubt me

- I'm proud of the progress I've made, and I'm excited to see how far I'll go

- I have the strength within me to overcome any obstacle that comes my way

- I'm capable of achieving greatness, and I'm determined to prove it to myself

- I'm not defined by my past mistakes; I'm defined by how I rise above them

- I have the courage to pursue my dreams, even when it feels daunting

- I'm on a journey of self-discovery and growth, and I embrace every step of it

- I'm worthy of success, happiness, and all the good things life has to offer

Emergency recovery method

Adopt a recovery method to counteract escalating anxiety during the exam. It can be a breathing technique, visualization or any other emergency recovery technique. One good way to quickly calm down involves the so called 5-4-3-2-1 coping technique. Here is how it works. Take a moment to observe your surroundings and identify five things around. These could be objects in the room, patterns on the wall, or even a passing bird outside the window. Next, think about four things you could reach out and touch. It might be the floor beneath your feet, the chair supporting you, or simply the strands of your hair as you run your fingers through them. Now, listen carefully and acknowledge three distinct sounds around you. These could be external noises like the hum of a fan or internal sounds like the rhythm of your breath. Following that, shift your attention to your sense of smell. Identify two different scents that you can detect. It could be the fragrance you're wearing or the subtle aroma of objects nearby. Finally, notice something you can taste in your mouth.

Aromatherapy

Aromatherapy offers another great way to manage anxiety. It is very easy to use. The most popular way involves inhaling essential oils out of the bottle or by using a diffuser. This will make your study sessions at home a lot more relaxing. Alternatively, you can mix essential oils with a carrier oil and rub it into your skin. This will let you make use of aromatherapy even on the exam day.

Conclusion

By incorporating these suggestions, you can effectively manage test anxiety and perform at your best when it counts.

Finally, no matter what you do, practice your anxiety management techniques consistently throughout your entire pre-exam study period. Don't fall into the trap of believing you can simply implement these strategies during the exam itself. The key to effectively managing test anxiety lies in integrating these techniques into your study routine from the outset.