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by Anonymous on February 8th, 2009

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How can I prevent myself from PANICING about the Math final exam :(,, i did so bad in the medterm majors and quizez :"( ,, although i've been studying ,, but i can stop shaking in the exam, and ALL the rules and formulas vanish somehow :P ,,

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  • by HasntBeen on February 8th, 2009

    HasntBeen

    Learn to "follow your breath". This is a very simple, reliable technique for getting re-connected with reality when your mind is racing anxiously (or any other time, of course).

    Notice your breath going in and out. Keep your attention, as much as possible, focused on something you can directly feel, such as the rising and falling of your chest or the air passing through your nose. Notice as many details as you can -- how much air? What temperature? Any smells? How much does your chest move?

    Each time you take a breath, notice as many details as you can. If you keep getting lost in thought, just come back to your breath, don't try to "fix" your racing thoughts. Sometimes it helps if you count each breath, and then start over when you get to 10.

    The basic idea is to get your attention off of all that internal chattering and onto something *real* and *physical* -- to get your attention back to here-and-now. If you can do that reliably, you can withstand any amount of anxiety or other strong emotion.

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