Self-care tips for a stress-free SAT

With college admission deadlines looming, many high school seniors are scrambling to prepare for the December 1, 2007 SAT test.

According to Kelly S. Frindell, MPH, a health research consultant and founder of InHouse Test Prep in Austin, Texas, “This is crunch-time for seniors. Unfortunately, when students are both under-prepared and overwhelmed at test-time, self-care habits tend to go right out the window. These easy self-care tips can help reduce stress levels and maximize performance on the SAT.”

Take a Hike
Schedule exercise breaks into your study plans. Exercise produces endorphins, the body’s natural “feel-good” neurotransmitters, which can reduce stress and lift your mood. Be careful not to overdo it – a brisk 20-30 minute walk will do the trick.

Visualize Success
In the days leading up to the test, find a few minutes to relax and center yourself. Close your eyes, take three or four deep breaths, and visualize yourself calmly and confidently taking the SAT. On test day, take a quick moment to replicate this feeling of calm before you begin the exam.

Sleep on It
Although it is tempting to stay up and cram before the test, resist the urge. Getting a full night’s sleep will leave you feeling relaxed and alert, which will be much more beneficial than the one or two extra facts that you might retain from cramming. Plus, REM sleep appears to help you process new information – an added bonus.

Eat It Up
Even if you typically skip breakfast, it is imperative that you eat something before the test. The SAT is nearly four hours – much too long to go without food. Choose foods high in protein and carbohydrates (such as a bagel with peanut butter) to increase mental alertness and reduce fatigue. Avoid high-fat and sugary foods, such as pastries or donuts, which can make you feel sleepy. Minimize caffeine-intake: it may make you jittery and increase your anxiety level. If you absolutely cannot eat breakfast upon awaking, take something to eat in the car.

Also, bring a pre-packaged, easy-to-eat snack (e.g., granola bar or peanut butter crackers) to eat during the break.

Keep It In Perspective
Finally, remember to keep the SAT in perspective. It is not an intelligence test, and it does not measure aptitude. The SAT is certainly important, but at the end of the day, it is just a test. Do not allow your test scores to become a measure of your self-worth.

Kelly S. Frindell, MPH, is a health research consultant and the owner of Austin InHouse Test Prep (www.inhousetestprep.com) in Austin, TX. She has over five years of experience as a health educator and seven years of experience as an expert test preparation consultant for the TAKS, SSAT, ISEE, PSAT, SAT, ACT and GRE.