Some techniques can help improve test performance and reduce stress

The proximity of the National High School Exam (Enem) tends to increase anxiety levels among students. However, excessive nervousness can affect performance and compromise months of preparation. To stay calm and ensure the best result, experts give tips on how to deal with anxiety at each stage of the test.

According to the psychologist at Vila Olímpia Bilingual School, in Florianópolis (SC), Maria Luisa Graciosa Birro, anxiety is a natural response of the body that, in moderate doses, can be beneficial. “Anxiety acts as a protection mechanism, ‘alerting’ us to take action and preparing us to face challenging situations”, he explains.

According to her, it is normal to feel anxious about the exam. “In the case of assessment tests, such as Enem, it is expected to feel a certain degree of anxiety, as we are facing an important and decisive moment. The body understands that it needs to ‘prepare’ itself to achieve the best possible performance”, he adds. The problem arises when it becomes excessive and starts to cause suffering, and it is essential to adopt strategies to manage this feeling.

Organization is one of the main strategies for reducing nervousness before the test. Controlling anxiety the day before can be challenging. Therefore, it is important to organize yourself so that this period and the day of the exam go smoothly.

“Set aside everything you need to take in advance, avoiding setbacks on the day, and arrive early to find your seat calmly”, advises the psychologist at Colégio Positivo – Londrina, in Londrina (PR), Renata Moraes Constante.

Maria Luisa recommends that each student discover what works best for them the day before the exam. “Students have prepared themselves for this moment, so the ideal is to look for activities that help them relax before the test – it could be physical exercise, spending time with friends or reading a book. For some people, studying ‘until the last minute’ can intensify anxiety”, he explains.

Nervousness during the exam can be one of the main causes of loss of focus, but there are ways to control anxiety in the exam room. Psychologist Maria Luisa recommends the practice of diaphragmatic breathing to stay calm.

“If the student feels nervous during the test, the recommendation is to focus on breathing exercises. Diaphragmatic breathing, in particular, is effective for relieving stress and anxiety,” he explains.

Renata Moraes Constante guides you on how to apply this breathing technique: “Place both feet on the floor, separate your knees, maintain an aligned posture, close your eyes (if possible), place one hand on your belly and the other in the middle of your chest. Inhale slowly through your nose, focusing on expanding your belly so that the hand on it rises, while the hand on your chest remains as still as possible. Then exhale slowly through your mouth, letting your belly drop naturally. Repeat this process for a few minutes, maintaining a calm and steady pace, at least three times.”

For many students, anxiety does not end when the exam ends. Therefore, experts advise avoiding checking the answer sheets right after the test, as this can increase stress.

“After the race, it’s time to relax. It is important to understand that the student did the best he could and now needs to rest and dedicate himself to pleasurable activities. The temptation to check the results immediately can intensify anxiety”, warns Renata Moraes Constante.

Maria Luisa adds that, after the exam, it is essential to adopt a balanced view of the selection process. “These tests take place every year, and several factors influence performance. It is important to remember that, regardless of the result, it is always possible to try again or explore other opportunities”, he concludes.