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We share these recommendations that aim to help students avoid stress and protect their health before meeting this milestone of the 2014 Admission Process.
With one week to go before the scheduled date for the University Selection Tests, Víctor Olivares, a psychologist at the University of Santiago, offers some recommendations, both for those taking the exam and for their parents or loved ones, with the aim of helping them lower the levels of anxiety that could sabotage their results on the PSU.
Eat well, not too much and not too little.
“In the days leading up to the exam, the idea is to organize your habits, that is, the daily things you need to be prepared for in order to perform well. For example, eating at the right times, as well as in the right quantity and quality,” says the doctor of psychology, emphasizing the importance of nutrition and avoiding heavy meals before the test.
Get enough sleep
The psychologist emphasizes the importance of good sleep for intellectual performance. This means “avoiding parties in the days leading up to the exam. It’s better to isolate yourself a bit to focus and concentrate on your goals.”.
Set realistic expectations
“Framing potential performance within realistic and coherent objectives related to the studies or work they have undertaken. They need to engage in self-reflection regarding their actual capabilities and avoid creating false expectations, because otherwise, reality can be quite harsh and there may be subsequent complications, such as depressive symptoms or other emotional effects.”.
Maintain a routine
“Creating a kind of schedule, to maintain a routine that also prepares them emotionally, is recommended. They should think about how they should face the situation, and this involves completing all the preliminary steps, such as familiarizing themselves with the room and their location, reviewing the questionnaire, and perhaps even talking to people who have taken the test to understand what to expect. This helps reduce anxiety,” Víctor Olivares stated.
Talking with the family
It's also important to "talk about expectations, because that moves beyond the intellectual level of thought and into the emotional realm, which is primarily related to family or partners. The idea is for them to be able to discuss it with a realistic perspective. And regarding parents, hopefully they won't create unrealistic expectations and will be able to talk, being mindful of the emotional aspect, which means containing their children's fears without overwhelming them. It's about sharing perspectives and opinions to reduce the pressure.".
Do physical activity
Preparation should be both mental and physical, so the psychologist recommends "exercising a few days beforehand to release stress and regulate sleep, get adequate sleep, and hydrate with plenty of water.".
Don't rush your studies
Based on the premise that what wasn't accomplished in a year can't be achieved in five days, Víctor Olivares suggests "not putting pressure on yourself in the hours leading up to the PSU, nor cramming. The important thing is to clear your study time 48 hours beforehand and release the core tension.".
Learn to relax
Finally, the academic advises a gradual approach to the issue. “The important thing for people who are greatly affected by stress, even to the point of having sleep problems related to fatigue or anxiety, is to do relaxation exercises.” Therapists use Jacobson's progressive muscle relaxation method, which consists of simple relaxation exercises that progress from head to toe, followed by a mental association that, over time, can be used to achieve muscle relaxation. It's a technique used in sports psychology, but if there isn't a coach or instructor to guide the individual, the psychologist recommends exercising in the days leading up to the event, as it helps release stress and ultimately loosens the muscles.
Source: University of Santiago.
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