Overcoming Exam Anxiety: Proven Techniques for CBT Success

### Managing Test Anxiety in Computer-Based Exams

Test anxiety affects up to 40% of aspirants, often leading to unforced errors and time panic.

#### Practical Calmness Routines:
1. **The 4-7-8 Breathing Technique**: Inhale quietly for 4 seconds, hold for 7 seconds, exhale completely for 8 seconds before beginning the examination.
2. **First-Pass Strategy**: In the first 30 minutes, attempt only questions you are 100% confident about. This builds early momentum and prevents panic.
3. **Eliminate Negative Marking Dread**: Make educated guesses only when you have eliminated at least two choices.
4. **Sleep Hygiene**: Get at least 7.5 hours of sleep the night before test day; sleep deprivation impairs cognitive recall by over 30%.