<p>hey , my problem is about controlling my anxiety during the test , whenever i solve practice tests in my home , i do really good and i reach my maximums !! , that's because i am calm , but in the actual test , first of all i am distracted by everything and all the thoughts come to my head and i panic although i try convincing myself that my anxiety is under control ,but actually it isn't. i need HELP because every trial i study harder but at the end i panic which results of me screwing up in the test......I noticed the same kind of anxiety in school during my English lesson , my teacher gave me a reading section but i felt the same kind of panic and thoughts and anxiety.....if i just manage to control them i''l do great in the actual test ... please advice me!!!! this means so much to me....because Every time i screw up due to my anxiety , i enter a long path of depression ....thank you</p>
<p>ahmed16, one thing that has been useful to my is breathing. Take slow deep breaths and try to slowly exhale for longer than you inhale. You can work yourself up from 3 second inhalations and 6 second exhalations to 15second exhalations. be mindful of your heart rate during this time as well. By focusing on breathing and the effect it has on your heart, you may be able to take your mind off of the anxiety of the test and relax a little. Also, this takes more time but may be useful before entering the test: try progressive muscle relaxation(PMR). Physician Edmund Jacobson is credited with developing this technique, although some have suggested that Jacobson was influenced by the writings of Yogananda, who is one of the first to introduce yoga practices to the West. Jacobsen claimed that when a muscle is first tensed and then relaxed, it attains a level of relaxation beyond its baseline state. Find a quiet place to sit in a chair and watch this video ([Progressive</a> Muscle Relaxation video - YouTube](<a href=“Progressive Muscle Relaxation video - YouTube”>Progressive Muscle Relaxation video - YouTube)) . Put some headphones in and follow the instructions. I know it seems phony but give it a shot. If you don’t think it ‘worked’ for you the first time, try again. These techniques have really helped me focus on tests and avoid anxiety.</p>
<p>yeah! breathing is the best solution. Helped me a lot before/during exams.</p>
<p>I am sure not breathing during a test (or any time) would be a very bad idea. ;-)</p>
<p>I don’t think its gonna work…</p>