69传媒

Opinion Blog

Ask a Psychologist

Helping 69传媒 Thrive Now

Angela Duckworth and other behavioral-science experts offer advice to teachers based on scientific research. Read more from this blog.

Student Well-Being Opinion

Tests Often Stress 69传媒. These Tips Can Calm Their Nerves

How rituals help people bounce back from their inevitable mistakes
By Michael Norton 鈥 April 10, 2024 2 min read
What can students do to help with stress before a test?
  • Save to favorites
  • Print
Email Copy URL

What can students do to help with stress before a test?

Rituals are a common choice to help calm the nerves. Here鈥檚 something I wrote about the topic for as a Tip of the Week:

A professor at Harvard Business School I鈥檝e known for many years always does the exact same thing before class. Because the school uses the case method, an open-ended discussion that can go in any direction at any time, class can be very unpredictable鈥攁nd stressful. This professor paces back and forth in his office 30 minutes before class starts, running the discussion plan through his mind. He then writes down that plan on a pad of paper (that must be yellow) in a black-leather binder his father gave him 25 years ago, which he鈥檚 used every single day he鈥檚 taught at the school.

This person, of course, is me. What was I up to in my pacing and scribbling?

In times of stress and uncertainty, people often turn to rituals. And these rituals can be helpful in how we end up viewing our performance. In one , researchers asked people to complete this ritual every day for a week:

Bring your fists together at your chest, slowly raise them above your head, and as you do, draw in a large inhale through your nose. Return your fists to your chest while drawing out an exhale through your mouth. Repeat this three times.

People then had to complete a series of difficult tasks that they were bound to make mistakes on. The researchers measured a pattern of brain activity that tracks the feelings that emerge in response to how well we did versus how well we thought we would do鈥攂asically, an 鈥渦h-oh鈥 reaction to errors. They found that rituals decreased people鈥檚 negative response to their mistakes, suggesting that rituals help us move past our inevitable mistakes whenever we perform.

Here are two steps to help you explore the potential of performance rituals. First, take an audit of your existing ones. The next time you鈥檙e gearing up for a presentation, notice the little things you do to get yourself 鈥渞eady to go.鈥 Second, consider honing your existing rituals and even trying new ones in moments where you haven鈥檛 before. The stuff you need is already around you. Pacing, yellow paper, and black binders do it for me, and you know best what might resonate for you.

顿辞苍鈥檛 be embarrassed if you use rituals to try to calm your nerves.

Do experiment with using rituals to prepare yourself before performing, whether it鈥檚 taking a test or competing in a sport, and help young people do the same. Even small acts can provide comfort if and when you make a mistake so you feel ready to face what鈥檚 to come.

Related Tags:

The opinions expressed in Ask a Psychologist: Helping 69传媒 Thrive Now are strictly those of the author(s) and do not reflect the opinions or endorsement of Editorial Projects in Education, or any of its publications.

Events

This content is provided by our sponsor. It is not written by and does not necessarily reflect the views of Education Week's editorial staff.
Sponsor
Artificial Intelligence Webinar
AI and Educational Leadership: Driving Innovation and Equity
Discover how to leverage AI to transform teaching, leadership, and administration. Network with experts and learn practical strategies.
Content provided by 
This content is provided by our sponsor. It is not written by and does not necessarily reflect the views of Education Week's editorial staff.
Sponsor
School Climate & Safety Webinar
Investing in Success: Leading a Culture of Safety and Support
Content provided by 
Assessment K-12 Essentials Forum Making Competency-Based Learning a Reality
Join this free virtual event to hear from educators and experts working to implement competency-based education.

EdWeek Top School Jobs

Teacher Jobs
Search over ten thousand teaching jobs nationwide 鈥 elementary, middle, high school and more.
Principal Jobs
Find hundreds of jobs for principals, assistant principals, and other school leadership roles.
Administrator Jobs
Over a thousand district-level jobs: superintendents, directors, more.
Support Staff Jobs
Search thousands of jobs, from paraprofessionals to counselors and more.

Read Next

Student Well-Being Opinion 3 Things You Need to Know About Absenteeism
We studied the data from more than 1.5 million students. Here鈥檚 are some overlooked insights to boost attendance.
Todd Rogers, Emily Bailard & Mikia Manley
4 min read
Scattered school desks seen from above, some with red x's on them signifying absences.
Vanessa Solis/Education Week and iStock/Getty Images
Student Well-Being SEL Has Become Politicized. 69传媒 Are Embracing It Anyway
Eighty-three percent of principals report that their schools use an SEL curriculum or program.
5 min read
Image of positive movement when attending to a student's well-being is a component.
Dmitrii_Guzhanin/iStock/Getty and Laura Baker/Education Week
Student Well-Being 69传媒 Don't Want to Talk About Politics, Either
The election is occurring at a time when many schools are discouraged from having tough conversations in class.
6 min read
Viewers gather to watch a debate between Democratic presidential nominee Vice President Kamala Harris and Republican presidential nominee former President Donald Trump at the Angry Elephant Bar and Grill, Tuesday, Sept. 10, 2024, in San Antonio.
Viewers gather to watch a debate between Democratic presidential nominee Vice President Kamala Harris and Republican presidential nominee former President Donald Trump at the Angry Elephant Bar and Grill, Sept. 10, 2024, in San Antonio. Researchers say students are more reluctant to talk politics this election cycle.
Eric Gay/AP
Student Well-Being Opinion Can Athletic Coaches Help 69传媒 Learn More in the Classroom?
School sports can provide an opportunity for mentorship.
8 min read
Image shows a multi-tailed arrow hitting the bullseye of a target.
DigitalVision Vectors/Getty