Conquering CNS Exam Anxiety: A Guide for Adult Learners
Meg Bowman MS CNS LDN CHES
Studying for the CNS exam is challenging, especially as an adult learner. The pressure to perform well can trigger anxiety, making the studying process overwhelming and stressful. But fear not, dear reader! In this blog post, we will delve into effective strategies to help you handle anxiety and navigate the CNS exam journey with confidence and success. So, take a deep breath, grab a cup of tea (may we suggest an adaptogen like holy basil or lemon balm?), and let's conquer board exam anxiety together!
Acknowledge and Validate Your Feelings: It's normal to feel anxious when preparing for such a significant milestone in your professional journey. Recognize that anxiety is a natural response to stress, and it doesn't define your capabilities or potential for success. Embrace your emotions, and remind yourself that you are not alone in this experience. Also, might we point out that the CNS test does not define your worth as a human, or as a nutrition professional. You’ve got this!
Create a Realistic Study Plan: A well-structured study plan is essential for managing anxiety and optimizing your study time. Start by setting realistic goals and breaking down your study material into manageable chunks. Create a study schedule that incorporates regular breaks and allows for self-care activities. Remember, consistency is key, so aim for a balanced study routine that promotes productivity without overwhelming yourself. Wanna know how to do all this? Download our free CNS Test Planner here.
“Remember, consistency is key, so aim for a balanced study routine that promotes productivity without overwhelming yourself.”
Utilize Effective Study Techniques: Finding study techniques that work for you can significantly reduce anxiety and enhance your learning experience. At this point in your educational career, you have at least 17 years of school under your belt, and probably know exactly what works for you. If you’re not sure, experiment with different methods, such as active recall, spaced repetition, and concept mapping, to determine what suits your learning style best.
Practice Self-Care: Self-care is not just for clients! In fact, it’s crucial during the board exam preparation phase. Prioritize your physical and mental well-being by engaging in activities that promote relaxation and reduce stress. Incorporate regular exercise, healthy eating, and sufficient sleep into your routine. A 2022 meta analysis found that 20 minutes of any type of exercise, even just twice a week, the month before an exam improved test scores (Zhang et al, 2022).Take breaks to engage in hobbies, spend time with loved ones, and recharge your batteries. Remember, self-care is not a luxury but a necessity for maintaining a balanced and healthy mindset.
Seek Support: Don't hesitate to reach out to peers and your supervisors for support when facing board exam anxiety. Sharing your fears and concerns can alleviate anxiety and provide valuable insights and strategies. Name it to tame it, people! Additionally, consider seeking professional help if anxiety becomes overwhelming or starts affecting your daily life.
“Name it to tame it, people!”
Cultivate a Positive Mindset: A positive mindset plays a vital role in managing anxiety and boosting confidence. Challenge negative thoughts and replace them with positive affirmations, so instead of “I will fail” think “I am a rock star who will navigate this test smoothly.” Visualize yourself succeeding in the exam and practice in a similar environment to where you’re taking the test (as an example, head to a public library and take a practice test while there are people milling around behind you). Music can often set the mood; create a study playlist that makes you feel like you can win on test day or check out our Exam Jams playlist on Spotify.
Practice Relaxation Techniques: Incorporate relaxation techniques into your daily routine to combat anxiety. In a 2022 study, guided breathing was found to improve test anxiety (Ovadia-Blechman et al, 2022). Deep breathing exercises, meditation, and mindfulness practices can help calm your mind, improve focus, and reduce stress. Consider incorporating these techniques during study breaks or as part of your bedtime routine to promote a restful night's sleep. I also like to add humor to tense times. This NSFW meditation might be JUST the thing for you going into the test.
Handling CNS exam anxiety as an adult learner requires a combination of self-awareness, effective study strategies, and self-care. Remember that anxiety is a normal response to stress, and honestly it might help focus you (remember that adrenaline is on the same pathway as dopamine!!!!).
You got this!
XOXO Alyson
Ovadia-Blechman, Z., Tarrasch, R., Velicki, M., & Chalutz Ben-Gal, H. (2022). Reducing Test Anxiety by Device-Guided Breathing: A Pilot Study. Frontiers in psychology, 13, 678098. https://doi.org/10.3389/fpsyg.2022.678098
Zhang, X., Li, W., & Wang, J. (2022). Effects of Exercise Intervention on Students' Test Anxiety: A Systematic Review with a Meta-Analysis. International journal of environmental research and public health, 19(11), 6709. https://doi.org/10.3390/ijerph19116709