Practice Like You Play
One of the best ways to reduce test anxiety is to take practice exams in a test day setting, such as a library. If there is no library, you can still recreate the test day experience by packing a lunch and snacks and leaving the house to "drive" to the testing center. Before taking the exam, get in the test day mindset “this is my real MCAT and I’m going to kill it.” By hyping up each practice exam, the real exam will be less stressful (but still stressful because it's the MCAT and no one ever feels 100% prepared).
It can be helpful to practice the last two exercises in a stressful situation. While it is difficult to perfectly recreate the experience of test anxiety, we can easily recreate the sympathetic response in a controlled environment. When you take a shower, start with normal temperature and after a few minutes, turn the temperature down very cold quickly. This will activate the flight or fight response in a similar manner as text anxiety. Focus on deep breathing and grounding techniques to calm your physiology. After a few minutes, turn the temperature back up and enjoy the rest of your shower. This technique will help you master calming your body so that you have the tools to regain composure on the exam.
Diaphragmatic breathing
This type of deep breathing has been around for hundreds of years and is an integral part of relaxation in many cultures and activities, even modern-day yoga. During this exercise, you should take a slow, deep breath that fills your stomach, rather than your chest. This type of breathing is thought to be a “reset” button to your autonomic nervous system, and sends signals to increase parasympathetic activity. This video shows how to practice diaphragmatic breathing.
Five Senses Exercise
One example of a mindfulness exercise that can be helpful in the moment to reduce anxiety is to focus on your 5 senses and the environment instead of your thoughts. This can be a great way to become more grounded.
First, notice 5 things that you can see. Look around you and become aware of your environment. Try to pick out something that you don’t usually notice.
Second, notice 4 things you can feel. Bring attention to the things that you’re currently feeling, such as the texture of your clothing or the smooth surface of the table you’re resting your hands on.
Third, notice 3 things that you can hear. Listen for and notice things in the background that you don’t normally notice. It could be the birds chirping outside or an appliance humming in the next room.
Fourth, notice 2 things you can smell. Bring attention to scents that you usually filter out, either pleasant or unpleasant. Catch a whiff of the pine trees outside or food cooking in the kitchen.
Finally, notice 1 thing you can taste. Take a sip of a drink, chew gum, or notice the current taste in your mouth.
While the things you focus on in the testing center will be different (no water or gum!), the same process will help you become more grounded.
Cognitive Reappraisal
There is a huge benefit to understanding that physiological responses are not the same as nervousness. Fast heartbeat? Sweaty palms? These responses are indistinguishable from excitement. Get in the habit of telling yourself that these reactions are signs that your body is ready and energized to tackle the challenge in front of it. This helps prevent the "doom spiral" of worrying about your anxiety and having it scale up and up. It also reduces cognitive load because nothing is "wrong" your body is doing what it's supposed to!
If you’re feeling discouraged
Reflect on why you’re doing all this in the first place. The MCAT is worth the struggle to reach your end goal of becoming a physician!
Take a day off! Even if you’re making consistent progress, it’s really easy to be hard on yourself if you’re getting burnt out. I know that sounds counterintuitive, but rest is essential and will improve your performance.
Ensure that you’re not comparing yourself to others!!! Get off Reddit, get off SDN (if that’s even a thing anymore), or talk to some friends who aren’t pre-meds. Everyone has their own strengths and weaknesses, and comparison achieves nothing but making you feel bad.
Re-evaluate your study plan and really dig in to what your challenges are (and reach out to your MCAT Coach or Tutor!).
Are there any recommendations here that you haven’t been following? Are there any that you have and that don’t seem to be helping? If so, switch it up!
Are you making enough time for your MCAT prep? Consider stepping back from other obligations if possible, or moving your exam date back.
Are you actively reviewing the practice that you’re doing?
Are you over- or under-emphasizing content review?