Not Freaking Out on Exam Day

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So in a nutshell, I took the MCAT on Jan 28th. I was extremely prepared and scoring 30+ on my practice tests. However, I was so stressed out and panic-ridden during the exam that I forgot how to read, couldn't do basic addition, lost all of my comprehension abilities and ended up getting a 25Q.

Fast-forward, I've been re-studying my butt off with TBR, doing new practice tests, reading 20+ articles a day, and I'm once again super ready for my exam on April 28th.

My only concern is that I'm going to freak out completely and ruin my score like I did last time. I've been reading a bunch of "How to decrease text anxiety," but it's all "deep breathing." Which, for the record, I tried, and it didn't work -and only stressed me out more because it wasn't working. There was an article about it in Scientific American. That apparently some people are predisposed to have a stronger response to stress, which ruins their critical thinking ability

So has anyone else ever been in the same situation and have some advice for me? It's not a matter of I'm not prepared or not smart, it's a matter of my anxiety keeps sabotaging me. And for the life of me, I cannot relax. I doubt I'll be able to get some valium in time (JK)

alcohol or weed. I don't like weed though so i go with alcohol.

or you can just go in with the mindset that all you can do is your best and what happens happens; at least you were prepared.

Just think of the exam as another AAMC practice test.

Have you tried exercise? I like to take a 30 minute jog before a FL. Helps me sit still for 6 hours. Are you drinking too much coffee? Coffee stresses me out!

And, forgive me for being crude, but morning-sex also helps.

Chances are you won't be as nervous because you now you know exactly what to expect. For example, have you notices that people who are nervous to drive usually dont like driving to new places but are okay driving to work (same drive everyday)? That is because psychologically people don't like surprizes and feeling out of control. You are already in control since you have been through the experience and know exactly how everything is going to happen. So remember that when you are driving to the exam. Your sympathetic nervous system won't be as active and thus you will not freak. The body itself won't have the same response to the experience. So you just won't. Plan something after the exam, for example im thinking about getting highlights. Focus on doing better not on GETTING A 30 OR DIE. cause thats a boring approach. just try to do better, after each section say to yourself, wow i def did better than last time!. Don't be concerned about paniking, people panic when they are out of control, you ar ein control because you have studied extensively and you know the material. I plan on not paniking on mine and if i believe it, it wont happen.

Originally Posted by davcro

And, forgive me for being crude, but morning-sex also helps.

I agree with this.

Originally Posted by davcro

Have you tried exercise? I like to take a 30 minute jog before a FL. Helps me sit still for 6 hours. Are you drinking too much coffee? Coffee stresses me out!

And, forgive me for being crude, but morning-sex also helps.

Does my hand count?

Originally Posted by littlegreen88

Chances are you won't be as nervous because you now you know exactly what to expect. For example, have you notices that people who are nervous to drive usually dont like driving to new places but are okay driving to work (same drive everyday)? That is because psychologically people don't like surprizes and feeling out of control. You are already in control since you have been through the experience and know exactly how everything is going to happen. So remember that when you are driving to the exam. Your sympathetic nervous system won't be as active and thus you will not freak. The body itself won't have the same response to the experience. So you just won't. Plan something after the exam, for example im thinking about getting highlights. Focus on doing better not on GETTING A 30 OR DIE. cause thats a boring approach. just try to do better, after each section say to yourself, wow i def did better than last time!. Don't be concerned about paniking, people panic when they are out of control, you ar ein control because you have studied extensively and you know the material. I plan on not paniking on mine and if i believe it, it wont happen.

I actually really like that approach, "wow I def. did better than last time!" It's pretty true though, there is no way I can do as bad as last time. And actually, I thought I did worse than I actually did. I would've done better in BS & VR had I not been so depressed about screwing up PS - which I didn't even do that badly.. Unless what if I do do worse, that would be counterproductive, LOL.

I'll definitely have to keep that in mind. Ultimately, at the end of day, I will be in control. Also, reviewing with BR has shown me even though I think I bombed a passage - I never really do. Even though I have that impression. That the MCAT is there to make you feel like you did awful.

I already take a bunch of nootropics, but I might throw in L-Tyrosine to increase dopamine levels. I just feel weird about it because I don't want to have an adverse affect on test day - If I screw up, I want it to be because of me, and not because of some pill I took.

It's definitely not coffee, since I have a serious addiction. But I'll do yoga/excercise before FLs to see how that helps. And sex? Tempting, but I'd probably be too worried about possibly have contracted herpes =P Also, there's always the possibly of getting UTI symptoms during the exam - that would suck.

Thanks for the suggestions!!!

I recommend having a routine that you use for each practice exam, and then using that same routine on test day. This is what elite athletes do, so that on the day of competition they can enter "pilot mode" and automatically perform the task at hand. My routine includes getting up at the same time, having breakfast and coffee, going for a brisk walk + 50 jumping jacks to wake up, and then a little mantra that I say to myself just before clicking "start exam". Figure out what makes you feel the most confident and focused, and then stick to it. Good luck!

Don't let the test get you down! I recommend taking every single break for its full amount. Go walk to the bathroom and back (even if you don't need to go), just to stretch your legs and get out of the box and zone of focus that is the testing room.

It will help you get your head out of the last section. Every section is a glorious new beginning, a chance to beast the MCAT again! Own it!

Also, don't let the stress of other people get to you. If they are skipping their breaks and finishing faster, whatever. The test is not a race. Tune everyone else out.

Best of luck!

I would go in with a bit of a chip on your shoulder - this damned exam has given you grief for months now, and you're prepared to tear it a new one. At the same time, don't let this attitude devolve into a cavalier and reckless approach, but one that has you confident that no matter what you do, your preparation has led you to this.

And like others have said, routine is key. It gives you something you are familiar with, something you know you have absolute control over because you know each and every intimate detail of it - which is more than can be said of the test to any extent! So come test day, make sure you take the same amount of time on breaks, drink the same amount of water, eat the same food and in the same quantities (hell, maybe even with the same utensils if need be?). It's very difficult to find comfort in the stress of the test center and anything that you can fall back on is immensely valuable.

Originally Posted by typicalindian

Does my hand count?

use both hands and call it a threesome.

You need to put this in perspective, because as it sounds now, you are not only worried about your performance, but you are also worried that you will freak out again. Are you taking it at the same testing center? You should go there one or two times before you take the exam and walk through it.

Visualization helps to... imagine yourself sitting down at the computer and being calm and relaxed. Play it out in your mind a few times a day until the exam.

Put yourself there and think how calm you will be. This alone isn't enough but if you have been studying and working hard you should do fine.

I mentioned this on another thread, but I think you can use the advice more than anyone, so I'll paraphrase here.

It's impossible to remain calm when you enter a testing room where they take down your fingerprints, drivers license, and signature. The best thing you can do is to remember that everybody else in that room is just as nervous as you. Once you realize that you're all in the same boat, it'll all become much more manageable!

Originally Posted by Jear

I mentioned this on another thread, but I think you can use the advice more than anyone, so I'll paraphrase here.

It's impossible to remain calm when you enter a testing room where they take down your fingerprints, drivers license, and signature. The best thing you can do is to remember that everybody else in that room is just as nervous as you. Once you realize that you're all in the same boat, it'll all become much more manageable!

False, I was able to remain calm today.

Originally Posted by Melomare17

False, I was able to remain calm today.

I guess you deserve a medal...
I would say that just know you've spent enough time studying for one test... you know how to do this!! just be super confident (bordering on being cocky & arrogant, as the person above me demonstrates) and as others said, treat it as a practice test.

Originally Posted by railgun

I guess you deserve a medal...
I would say that just know you've spent enough time studying for one test... you know how to do this!! just be super confident (bordering on being cocky & arrogant, as the person above me demonstrates) and as others said, treat it as a practice test.

haha i dont tihnk remaining calm is being cocky, it's just remaining calm lol

Originally Posted by Melomare17

haha i dont tihnk remaining calm is being cocky, it's just remaining calm lol

Yes, but the way you say it shows your intent. I'm not saying that you as a person are cocky, but it came across that way to me.

Originally Posted by railgun

Yes, but the way you say it shows your intent. I'm not saying that you as a person are cocky, but it came across that way to me.

sorry if i did, had no intention to. i was just replying to the other poster who said it was "impossible" to remain calm--it's not impossible, and there's no need to freak out people who would remain calm otherwise but if they hear that it's not possible to remain calm, then when they get inside they will start to freak out (it's a psychological thing)

You should bring a shot of hard liquor with you and drink it right before the test. It will help to calm you down, and it won't be too much to get you drunk where your performance would be affected.

Originally Posted by TinaBina22

And sex? Tempting, but I'd probably be too worried about possibly have contracted herpes =P Also, there's always the possibly of getting UTI symptoms during the exam - that would suck.

You can't have sex without worrying about contracting herpes?? I think this issue should be dealt with before your mcat anxiety.

hahahahahhaha

for the record, the laughs were in response to Donald Juan's comment, not people's anxieties...

Originally Posted by Donald Juan

You should bring a shot of hard liquor with you and drink it right before the test. It will help to calm you down, and it won't be too much to get you drunk where your performance would be affected.



You can't have sex without worrying about contracting herpes?? I think this issue should be dealt with before your mcat anxiety.

Bwahahahahha yeah it's pretty sad, but I'm deathly deathly afraid of herpes. Seriously, there's nothing more terrifying to me - especially since 90% of people with HSV don't show symptoms, and then sex with them could give you herpes (regardless of the presence of a sore).I wish they would hurry up and come out with a vaccine =/

Honestly, I really think Christian/Sarah Palin groups should just give kids facts about herpes/show them pictures of herpes infested body parts to scare them, because it would totally work and scare them into complete abstinence.

But you guys gave me some great advice!! I'm going to try all of it, except maybe the drinking and pot :P I'm a lightweight..

I know that beta blockers will prevent your sympathetic nervous system from kicking into high gear.

A steady jogging program will also boost your vagal tone, which is in charge of the relaxation response.

Also a good strategy is to skip the problems you don't immediately know so you won't freak out. Answer the problems you feel fairly confident on, that way you build yourself some leeway for not entirely knowing some of the other ones.

And there will be ones you don't know. People who score 12 or 13 have at least 5+ problems they don't know. (Not including perhaps 1 or 2 lucky guesses)

Originally Posted by TinaBina22

Bwahahahahha yeah it's pretty sad, but I'm deathly deathly afraid of herpes. Seriously, there's nothing more terrifying to me - especially since 90% of people with HSV don't show symptoms, and then sex with them could give you herpes (regardless of the presence of a sore).I wish they would hurry up and come out with a vaccine =/

Honestly, I really think Christian/Sarah Palin groups should just give kids facts about herpes/show them pictures of herpes infested body parts to scare them, because it would totally work and scare them into complete abstinence.

But you guys gave me some great advice!! I'm going to try all of it, except maybe the drinking and pot :P I'm a lightweight..

seriously? I think any religiously affiliated group should stay the f*ck out of people's business. I'm sick of having "christian morals" shoved down my throat with every issue that comes to American culture. Anyways, just relax before your exam. Worrying is only going to make you do worse.

I found that it was helpful to use the first ten minutes of the "Tutorial" before the exam to settle my nerves before starting on PS. Even though I knew how to use a mouse, type, mark answers, look back, etc, it allowed me ten minutes to halphazardly read those instructions as my heart rate leveled a little bit.


Narrative of the day:

• in the waiting room, not knowing who gets called next (heart rate rises)
• getting finger printed multiple times since the electronic finger printer can't read your prints (heart rate climbs as you worry that you won't be allowed to take the test becuase of your faulty epidermal ridges)
• listening to the proctor give you instructions in the "Whah Whah Whah" voice from the Peanuts cartoons (panic setting in since you are certain that being unable to comprehend his/her words implies that you have had a stroke and therefore will be unable to complete the test)
• walking into test room trying to make sure you weren't looking at any computer (freaking out that you could be accused of cheating before the exam began)
• sitting down in a plain, generic, dated testing booth that can't contain your surging emotions (eyes start moving side to side making it difficult to read the screen). . .
• Start toread how to use the mouse and feel happy that you will do something well on the test! (the adrenalin seems to drop a little)
• Stare at the screen some more, let eyes stop shaking and body stop quivering
• use this time to think of a favorite Youtube video (Josie the Chiuhuahua) or movie scene (Bridesmaids airplane scene) and smile a little
• . . . . Now laugh at yourself for being such a spaz and move on to the real thing with an appropriate level of Sympathetic Response. . . Ready to Fight!

Originally Posted by supportivehubby

I found that it was helpful to use the first ten minutes of the "Tutorial" before the exam to settle my nerves before starting on PS. Even though I knew how to use a mouse, type, mark answers, look back, etc, it allowed me ten minutes to halphazardly read those instructions as my heart rate leveled a little bit.

I think this is great advice. I started doing this on practice exams and noticed my PS scores improve. When I skipped the tutorial, it felt like I was going in circles the first five minutes of the exam. Going through the tutorial helped put me in the zone.

Originally Posted by UrshumMurshum

I know that beta blockers will prevent your sympathetic nervous system from kicking into high gear.

A steady jogging program will also boost your vagal tone, which is in charge of the relaxation response.

Also a good strategy is to skip the problems you don't immediately know so you won't freak out. Answer the problems you feel fairly confident on, that way you build yourself some leeway for not entirely knowing some of the other ones.

And there will be ones you don't know. People who score 12 or 13 have at least 5+ problems they don't know. (Not including perhaps 1 or 2 lucky guesses)

I get really bad anxiety when it comes to things like this - big tests, interviews, etc. My hands get disgustingly sweaty... to the point that they could drip sweat. I've tried everything I could think of to try to combat it such as deodorant, baby powder, etc. I also develop tachycardia. During an endoscopy, my doctor noted my HR to be 130+. My PMD prescribed me lopressor. He told me that it would definitely work on the tachycardia and probably even help with the hyperhidrosis since it acts on the sympathetic nervous system.

I only tried taking lopressor once and I ended up feeling nauseous so I haven't tried it again.. I wonder if there's anything else I can take for exam day. My friend takes ativan for her test anxiety. I have never tried ativan but xanax makes me very drowsy. The last thing I want to be is drowsy while taking my mcat.

It's the sweaty palms that annoy me the most. I'm afraid I'll end up wasting time by wiping my palms on my jeans ~20 times per passage. On the other hand, I also have bentyl and pamine. Both of these have decreased sweating listed as a side effect. Perhaps I'll just stick with one of those for test day.