# data[].attributes.headline
Micro-acts of Joy may boost wellness by 25%

# data[].attributes.subject
Micro-acts of Joy may boost wellness by 25%

# data[].attributes.attachment_link.readable_text
It's 8 a.m., and your in-box is filling up. You spot an email about a colleague's promotion. Do you scroll past or take a moment to give props? Or, you're in line at the coffee shop, where it's easy to tune everyone out. But, today, you decide to pick up the tab for the person behind you.

How might a small act like this influence your mood later today, tonight or throughout this week?

An analysis released Tuesday from scientists behind a research initiative called the BIG JOY Project finds that people who commit daily "micro-acts" of joy experience about a 25% increase in emotional well-being over the course of a week.

"We're really excited," says Emiliana Simon-Thomas, a BIG JOY project leader, and science director of the Greater Good Science Center at the University of California, Berkeley. "There are statistically significant, measurable changes [including] greater well-being, better coping, less stress, more satisfaction with relationships."

The BIG JOY Project is a collaboration between UC Berkeley's Greater Good Science Center and other research institutions. So far the researchers have preliminary results from over 70,000 participants in more than 200 countries. "What we're really focused on is understanding impact and the potential for change in people's lives," Simon-Thomas. Overall, the new analysis shows micro-acts led to increased feelings of hope, optimism, as well as moments of fun or silliness.

This project did not begin as a typical research study, but rather a 'citizen-science' project which is still open to anyone who wants to participate. Here's how it works. Participants take an on-line survey to answer questions about their emotions, stress, and their social tendencies. Then, every day for seven consecutive days, they agree to try small, happiness-boosting activities, what the researchers have dubbed "micro-acts" of joy.

All of the recommended micro-acts have been linked to emotional well-being in prior published studies. Examples include making a gratitude list or journal, or engaging in acts of kindness such as visiting a sick neighbor or doing a nice gesture for a friend - or a stranger. Some micro-acts involve celebrating another person's joy, or engaging in self reflection, meditation, or taking the time to identify the silver lining in a bad situation, known as positive reframing.

Each day, people answer questions about what they did and how they felt afterwards. At the end of the week, they take another survey to gauge how their emotions and sense of well-being have changed.

A sense of agency

When people intentionally plan out a daily micro-act, it may help them feel as if they have a bit of control over their emotions, explains researcher Elissa Epel, a BIG JOY collaborator, and a professor of psychiatry, at the University of California, San Francisco. "So there's this feeling of agency," Epel says, and that could be one explanation for the improvements in well-being seen in the survey.

For instance, participants were asked how much they agreed with the statement: "I have felt able to impact, influence, or play an active role in how happy I generally feel." The participants' level of agreement with this statement increased by about 27%, over the course of the week.

Since all participants chose to be part of the project, it's likely they were hoping for a benefit. But it's not clear if everyone - even people who don't believe small acts can be beneficial - would see the same results. "We haven't randomly assigned a group of people to do the seven day [program]," Simon-Thomas says, so without control group data, the results are all preliminary. The researchers plan to run some controlled studies and publish results in the future.

A tool for spreading well-being

At a time when global conflicts, political divide, and societal problems may seem insurmountable, some may question whether small acts of joy can help make a difference? The answer, the researchers say, stems from the ideas of the Dalai Lama and Archbishop Desmond Tutu, who both spoke about how it's possible to feel joy even in the midst of suffering, and to use that feeling to help do good.

The BIG JOY project began as a collaboration with documentary filmmakers who produced a 2021 film called Mission: Joy, which aimed to illuminate this message. "They really wanted to spread the wisdom that we have more control over our happiness than we know," Epel says.

Epel has spent decades studying how stress affects the body, and she says it's been surprising to see the benefits of micro-acts of joy. "These very short practices are clearly having a positive residue," Epel says. She's come to think of the micro-acts as "tools at our fingertips" that we can use in the moment to relieve feelings of stress, anxiety and worry.

Of course, it's important to point out what micro-acts cannot accomplish. They are not a replacement for therapy or medications used for serious mental health challenges, including depression. And, the researchers point out, it's also not appropriate to think micro-acts can help overhaul the struggles of someone whose basic needs are not met. "It would be embarrassing and shameful to be like, hey, you don't have enough to eat, why don't you try Big Joy," Simon-Thomas says.

But she says, the hope is that the joy that emanates from micro-acts may help spur some people to get involved in the greater good - whether it's in your community, your workplace, your school, or an organization you admire. "What we're hoping is that when people finish Big Joy they have that sense that, oh, my happiness is contingent in part on how generous and invested I am in common humanity," Simon-Thomas says.

Starting a new practice

At a time when random acts of kindness could be viewed as bumper sticker cliché, researchers say it's important to continue to nail down potential benefits through rigorous studies.

"I appreciate the skepticism," says Judith Moskowitz, a social scientist at Northwestern University, Feinberg School of Medicine, who is not involved in the new Big Joy analysis. The body of research on positive psychology has to date produced mixed results. And Moskowitz says the ongoing research creates an opportunity to better understand the effects of these small steps.

Moskowitz's own research has shown a series of small steps (similar to those used in the Big Joy project) can help people cope during bad situations. For instance, she found caregivers caring for a sick loved one were able to tamp down anxiety after going through a 5-week course.

"So many of the things that are causing us stress and sadness are out of our control," Moskowitz says. "So these micro moments can give you something to hold on to," she explains, and help you stay engaged.

"Decades of research have shown that even in the context of really stressful events or sickness, there is absolutely the capacity to experience moments of positive emotion as well," she says.

Rather than thinking of joy as something that happens to you, it may make sense to think of it as a skill that you can get better at through practice, says Simon-Thomas. "If you want to stay physically fit, you have to keep exercising," Simon-Thomas says, and the same likely goes for well-being, she says.

Just as the benefits of exercise wear off, so too do the effects of these micro-acts.

"I feel optimistic. I feel more relaxed. I feel more supported in the world when I engage in these micro practices myself," says Simon-Thomas. "I just believe that humans can change for the better," she says.

One way to get started with the Big Joy concept, is to plan out the moment of your micro-act each day. Maybe build it into your daily dog-walking routine, that's a good time to make a mental gratitude list, or look for an opportunity to chat with a neighbor.

"Part of this is intention setting," Simon-Thomas says. "If you have a map to where you're going to go, you're much more likely to go there," she says.
We'd love to know your experience trying out micro-acts of joy. You can write to us at shots@npr.org. This story was edited by Carmel Wroth.

# data[].attributes.attachment_link.title
Can little actions bring big joy? Researchers find 'micro-acts' can boost well-being

# data[].attributes.attachment_link.description
A new citizen-scientist research project aims to test whether daily moments of awe, kindness and gratitude can make a real impact. Early results are promising. And it's not too late to join the study.

# data[].attributes.headline
TEXT 988 for emergency mental health help

# data[].attributes.subject
TEXT 988 for emergency mental health help

# data[].attributes.attachment_link.readable_text
If you're thinking about suicide, are worried about a friend or loved one, or would like emotional support, the 988 Lifeline network is available 24/7 across the United States.

Directory

The 988 Lifeline is available for everyone, is free, and confidential. See below for additional crisis services and hotlines.

What Happens When I Call The 988 Lifeline?

First, you'll hear a message telling you that you've reached the 988 Suicide & Crisis Lifeline.

We'll play you a little hold music while we connect you.

A skilled, trained crisis worker who works at the 988 Lifeline network crisis center closest to you will answer the phone.

This person will listen to you, understand how your problem is affecting you, provide support, and share any resources that may be helpful.

To read a more detailed explanation of what happens when you call the 988 Lifeline, and more, click here.

Remember, your call is confidential and free.

Should I Call The 988 Lifeline?

No matter what problems you're dealing with, whether or not you're thinking about suicide, if you need someone to lean on for emotional support, call the 988 Lifeline.

People call to talk about lots of things: substance abuse, economic worries, relationships, sexual identity, getting over abuse, depression, mental and physical illness, and loneliness, to name a few.

Talking with someone about your thoughts and feelings can save your life.

Get in touch

Call the Lifeline

# data[].attributes.attachment_link.description
If you're thinking about suicide, are worried about a friend or loved one, or would like emotional support, the 988 Lifeline network is available 24/7 across the United States.

# data[].attributes.body
Free sessions. Parents can opt in and refer.

# data[].attributes.attachment_link.readable_text
Mental health teletherapy services for all high school students, at no cost to families. Available beginning April 10, 2023.

If you are in crisis, you can text NEEDHELP to 85511, call 1-800-273-TALK, or dial 911.
FCPS has partnered with Hazel Health to help eliminate barriers to quality mental health care services for all high school students, at no cost to families. Therapy sessions with Hazel Health are a safe space and are private and confidential.

With Hazel, your child can get the mental health care they need, at home, at no cost to you.

Hazel is HIPAA compliant.

Hazel's therapists can help your child with:

Mood/behavior changes, motivation, grief/loss

Anxiety, worry, fears

Social skills, bullying, peer & family relationships

Academic stress

Learn more about how Hazel works by visiting the How Hazel Works section of the Hazel website.

Opt-In Information

By opting your child into Hazel Health, you will have access to virtual mental health services at no cost if the need arises.

If you opt in, FCPS will share the following demographic information with Hazel Health: student name and date of birth, parent/guardian name(s), and parent/guardian contact information.

By opting into sharing this information, you will be able to schedule appointments for teletherapy services for your child without the involvement of FCPS staff. Opting in will also allow your school counselor, social worker, or psychologist to submit a referral for teletherapy services for your child on your behalf. Please note that by opting in, you are not consenting to services. A separate parent/guardian consent for services will be required for youth under the age of 18 to access teletherapy services.

Emergency Services

If you or someone you care about is in crisis, take action.

If you need additional mental health and wellness support for your child this school year, please contact your child's school counselor, school psychologist, or school social worker directly. Contact information for these staff members can be located on the school's website.

# data[].attributes.attachment_link.title
Mental Health Care for All High School Students

# data[].attributes.attachment_link.description
FCPS has partnered with Hazel Health to help eliminate barriers to quality mental health care services for all high school students, at no cost to families. Available beginning April 10, 2023.

# data[].attributes.body
Click here to access brain breaks and stress support

# data[].attributes.attachment_link.readable_text
Providing comprehensive education and services that support the success of every student and staff member.

Recognizing the interconnectedness between health and education, as well as the need to foster health and well-being at home and in the community, FCPS addresses the needs of the whole child through services that are student-centered and enlist the support of our most valuable resources: families and communities.

Wellness Reporting

School Wellness Survey Responses and Summary Report

FCPS Wellness Newsletter

Health and wellness information for students and staff in collaboration with Food and Nutrition Services, the Employee Wellness Program, the Office of Safety and Security, the Health and Physical Education Program, the Office of Student Safety and Wellness, and the Fairfax County Health Department.

View the latest edition of our Wellness Newsletter | Subscribe

School Health Advisory Committee

The School Health Advisory Committee assists with the development of health policy in the school division and the evaluation of the status of school health, health education, the school environment, and health services.

This site requires JavaScript to be enabled in order to run.

# data[].attributes.attachment_link.description
FCPS is committed to the whole child, whole school, and whole community by providing comprehensive education and services that support the success of every student and staff member.

# data[].attributes.attachment_link.readable_text
Helping students to manage stress, make better choices, and develop healthy habits.

This web page is being translated through "machine translation" using Google Translate. [ Legal Disclaimer]

Wellness Support
If you need additional wellness support for your child this school year, please directly contact support staff at your child's school including the school counselor, school psychologist, or school social worker. The information for these staff members can be located on the school's website.
Promoting Positive Outcomes

It is not easy growing up in today's world. Children and adolescents are faced with adversity and life challenges each and every day that can undermine mental health and interfere with learning. These challenges include:

Academic difficulty or pressure to succeed

Family problems

Peer relationship struggles or conflict

Bullying and harassment

Health Issues

Pressure to use drugs or alcohol

Poverty

Crises

Adults play a critical role in promoting positive outcomes for youth. Whether as parents or guardians, school staff, or community members, we have an opportunity to foster assets in youth to help them manage stress, make better choices, and develop healthy habits. Assets (also referred to as protective factors) counter the challenges of daily life. They work to buffer and propel youth through negative life experiences and enhance the likelihood of making good decisions. Assets will not only protect youth now, but into the future. The more assets young people have, the more likely they will thrive.

Social and Emotional Learning (SEL)

FCPS partners with families to help students develop mental wellness and social and emotional skills.

The Fairfax County Youth Survey

The Fairfax County Youth Survey is given to all students in grades 6, 8, 10, and 12 each fall. It provides a wealth of information about a variety of topics related to our youth that influence their physical and mental well being, from sleep and nutritional habits to substance abuse behaviors to symptoms of depression and suicidal thoughts.

As in national and other research studies, the Fairfax County Youth Survey has consistently shown that when youth have more assets or protective factors in their lives, they are less likely to engage in problem behaviors or experience other negative outcomes in areas including (but not at all limited to) mental health and suicide, substance use, bullying, and gang involvement. The patterns hold true across genders, racial and ethnic differences, sexual orientation, and other demographics.

School officials, youth leadership classes, youth serving county agencies, and local nonprofits use the survey data to determine the effectiveness of school and community intervention and prevention programs and to identify changing trends and areas of need.
View information on the results of the latest Fairfax County Youth Survey.
Three to Succeed

Analysis of the Youth Survey has led to the development of the Three to Succeed concept. This is the notion that the presence of just three assets in a youth's life dramatically reduces risk behaviors and mental health health symptoms, and promotes thriving youth...and the more assets, the better potential for positive outcomes. Building assets within youth is more effective and efficient than implementing programming to prevent poor outcomes. If we can ensure a young person has an asset at home, at school, and in the community, that young person will already have three and be well positioned for success.
Learn more about Three to Succeed.
Know the Assets that Help Students Thrive

Everyone plays a role in ensuring that children are thriving in Fairfax County. The Fairfax County Youth Survey has investigated 15 assets within the school, community, and family domains to determine how prevalent these external supports are in the students' environments. Six additional items measured individual behaviors and attitudes that help young people develop into successful adults. Remember..it only takes three assets to make a significant difference in the lives of youth!

Assets You can Provide to Ensure that Youth Succeed in Life

Recognize and praise good effort

Present opportunities to talk one-on-one

Discourage bullying and cultivate a feeling of safety

Foster open communication with parents, even when students are doing well

Be a caring community member who is available to talk

Communicate clear disapproval of drug and alcohol use

Encourage participation in after-school activities

Give positive feedback and recognize good effort

Having gratitude and volunteering regularly

Trying hard when things are difficult

Having high personal integrity

Thinking through behaviors

Accepting responsibility for actions and mistakes

Fostering Resiliency

Resiliency is the capacity to overcome adversity by responding in healthy and productive ways to successfully meet life's challenges. In other words, it's the ability to bounce back. All youth have the capacity for resilience. It is a combination of personal strengths and the assets available to you within your family and community. It can grow and change over time. Each time youth exercise their coping skills in responding to challenges, they strengthen them and increase their resilience and capacity to manage future adversity.

Building resiliency in our youth is critical to their ultimate success and enjoyment in life. One model for fostering resiliency in youth is the Resiliency Wheel. The wheel identifies six resiliency builders that can be provided by schools, families, and communities that mitigate risk factors and build resiliency. The assets identified in the Fairfax County Youth Survey fall within the larger domains of resiliency builders identified as part of the Resiliency Wheel. Research has shown these six resiliency builders to be effective in helping our youth successfully meet the stress and challenges they face in their lives. They enhance a young person's ability to resist risks and make good decisions. The more resiliency builders set in place in a youth's life, the higher likelihood that youth will respond to challenges with resilience.

The Six Resiliency Builders

Give youth unconditional positive regard, kindness, love and encouragement. Celebrate their successes and foster a sense of community belonging. Above all else, all youth need a significant relationship with at least one caring, positive adult.

Here are some ideas on how to provide caring and support:

Ensure that youth have a positive bond with at least one caring, trusted, and supportive adult; seek out a mentor

Create a welcoming environment

Provide kindness and encouragement

Identify specific strengths in youth and name them specifically

Build in opportunities for personal discussion

Provide a good listening ear without judgment

Celebrate successes

Building Compassion to Support Healthy Coping

Communicate to youth the belief that they can be successful. Support and encourage goal-setting for educational and vocational endeavors that reflect positive thinking and belief in oneself.

Here are some ideas on how to set and communicate high, realistic expectations:

Tell youth you believe in them and foster a "can do" attitude

Help youth set attainable goals and strive for mastery

Nurture a positive self-esteem

Praise the efforts of youth; recognize improvements

Encourage and support youth in trying new challenges

Emphasize cooperation over competition

Help youth plan for future educational and vocational success

Explore Options to Prepare Your Child for Life After High School

Provide youth with the responsibility and chance to demonstrate their competence and eagerness to contribute and give back to others. Allow them leadership roles and opportunities to collaborate in decision-making.

Here are some ideas on how to provide opportunities for meaningful participation:

Get youth involved in community service and volunteer opportunities

Tackle a shared service learning project

Share responsibilities

Provide opportunities for leadership roles

Give youth a collaborative voice in decision-making

Service Learning Provides Opportunities for Meaningful Participation

Provide youth with clear guidelines on the expectations of behavior and apply appropriate and consistent consequences.

Here are some ideas on how to set clear, consistent boundaries:

Be knowledgeable of developmentally appropriate behaviors

Collaboratively design clear behavioral expectations

Make use of incentives and rewards for desired behavior

Deliver appropriate and consistent consequences

Take a positive approach to discipline which looks at mistakes as learning experiences

Teach youth to be assertive and advocate for their needs

The FCPS Parent Resource Center Provides Parenting Tips and Supports

Provide youth with the independent skills needed to navigate through the challenges of life; these include social, problem-solving, and coping skills. Model and encourage healthy life choices.

Here are some ideas on how to teach life skills:

Build off of the strengths youth already possess

Teach appropriate social, problem-solving, and coping skills

Talk about positive values and healthy choices

Teach youth to recognize and respect the feelings of others

Promote cooperation, communication, and tolerance

Allow youth opportunities to solve their own problems

Recognize youth for making positive choices and handling problems effectively

Be a role model; recognize your own errors

Healthy Minds Blog

Find information to support student mental health and wellness in fostering success at school, at home, and in the community.

View the Healthy Minds Blog

Healthy Minds Podcast

Being apart from each other hasn't been easy for anyone. Get new ideas to help your child, friends and families feel better.

Listen to Podcast

# data[].attributes.attachment_link.description
Discover how to foster assets in students to help them manage stress, make better choices, and develop healthy habits.

# data[].attributes.attachment_link.readable_text
Click on the link below for a list of mental health clinicians in the community who are available to meet with students and their families in a timely way when there is a crisis or urgent mental health need. These clinicians either take insurance or offer a reduced fee. The Fairfax Community Professionals (FCP) committee does not endorse any specific clinician. All providers have stated that their information is current and accurate. The FCP Steering committee does not research the accuracy of information given. If needed, see instructions on how to search within the directory below.

When calling a clinician please make sure to mention you received his or her information from the Fairfax Community Professionals (FCP) clinician directory.

Instructions to view, filter, sort and print within the directory

MOBILE USE/VIEWS:
When viewing the directory on a mobile device you can click on a clinician's name to open a larger view to see all their information. You can also view the list of providers in a GRID VIEW (all fields are listed side by side on one provider line) or a GALLERY view (each provider has a card to click on for all information). The directory default is in Grid view and must be changed to the Gallery view. To switch, click on "Gallery" in upper left corner, and "Grid View" to return.

FILTER:
You can filter the directory to list only those providers that fit the criteria of your choice. Click on "Filter", then "Add filter", and using the drop-down arrow next to "Last Name" you can choose the field you want to filter. You can further define the filter with the next drop down menu containing different parameters depending on the field of choice. Next type in the blank space what you are looking for or click on "Find an option" which will show all options within a field. You can choose one or more options to find only those providers. For example, to find only male providers in Fairfax that work with adolescents experiencing anxiety and depression, click "Add filter", "Gender", "Male", "Add filter", "City", "Fairfax", "Add filter", "Areas of Specialty", "Anxiety disorder" AND "Mood disorder", "Add filter", "Ages Served" and "Adolescents (14-18). The list automatically removes any provider who does not meet the criteria defined.

SORT:
You can sort the directory to show a list of all providers in a specific order. The order can be based on any field listed. For example, you can sort the list based on last name in alphabetical order or based on zip code in numerical order. Click on "Sort", choose "Add a sort", click on "Last Name" and pick the field you want to use to sort, and click "A-Z" for ascending list or "Z-A" for descending list. You can choose additional fields to sort by clicking on "Add another sort".

PRINT:
To print a provider listing you can click twice on the last name of a provider, open the individual record of his or her information then right click and select "Print Window".

Fairfax Community Professionals (FCP) is a voluntary coalition of licensed mental health professionals in Fairfax County. It periodically prepares and provides a Mental Health Practitioners Referral List to a select number of schools within Fairfax County Public Schools (FCPS). The listed professionals have affiliated with FCP for the sole purpose of being available to these schools to help students and families who seek mental health services. FCP is not affiliated with or contracted by FCPS. FCP also does not endorse individual practitioners or oversee their provision of services.

# data[].attributes.attachment_link.description
Click on the link below for a list of mental health clinicians in the community who are available to meet with students and their families in a timely way when there is a crisis or urgent mental health need. These clinicians either take insurance or offer a reduced fee.

# data[].attributes.attachment_link.readable_text
Test anxiety refers to the nervousness you might feel just before or during an exam.

Maybe your heart beats a little faster, or your palms start to sweat. Perhaps you feel overwhelmed by all the material you'll need to remember. As the test approaches, you might even start to get a little nauseous.

If so, you're not alone. Test anxiety is very common, and it can happen with any kind of exam, from an algebra final to a driving test.

However, research suggests some factors make test anxiety more likely:

School level. Research from 2019 estimates that between 20 and 25 percent of undergraduate students have test anxiety, compared with around 16 percent of children in grades 6 to 12. Among adolescents, those in grades 10 to 12 tend to have more test anxiety than those in grades 7 to 9.

Type of test. A 2020 study involving adolescents in Spain found that multiple-choice exams tend to prompt the least anxiety. Essay tests lead to more than twice the stress of multiple-choice exams, while oral exams prompt the most anxiety.

Subject matter. The same 2020 study found that math tests are more likely to cause test anxiety than general subject tests. A 2016 study involving students in Saudi Arabia suggests nursing students are more likely to have high levels of test anxiety than their peers in different majors.

Stakes. Exams tend to induce more anxiety when the consequences of failure are higher. In other words, a final exam worth 20 percent of your grade will likely prove more stressful than a weekly pop quiz.

A little anxiety is typical, and it can even help you focus on studying for the test. On the other hand, 2019 research on students in Malaysia suggests that severe anxiety could hurt your score in the end. After all, you might find it tough to give a test your full attention when the fear of failing dominates your thoughts.

Searching for strategies to overcome test anxiety? It's not always possible to completely banish anxiety, but the tips below can help you do your best on any exam you've got coming.

One way to do your best on a test may come as no surprise: Know the material. If you've kept up with your classwork all semester, you're less likely to feel panicked or stressed on the day of the test.

That's because studying isn't just about learning - it's also about practice. For example, if you solve an algebra equation in your homework, you get experience solving that particular kind of problem.

When you face a similar question on your test, then, you might think back to your homework. This doesn't just help refresh your memory, it also offers some proof you're capable of answering the question. What's more, familiar problems often feel less intimidating than completely new ones.

While studying can make plenty of difference in your score, quality rest is important too.

A 2018 study involving high school seniors in Turkey considered sleep and test anxiety before university entrance exams. Students who felt they slept poorly the night before were more likely to have:

a distorted view of their exam performance

physical signs of anxiety like upset stomach, sweating, and rapid heart rate

higher levels of test anxiety overall

Of course, test anxiety can make it difficult to sleep before an exam. A small 2020 study involving pharmacy students in the United States suggests students tend to get less sleep just before final exams.

Sleep deprivation, in turn, can have a negative impact on your exam performance.

To improve your chances of getting a good night's sleep:

Put away phones, laptops, and other electronics at least half an hour before bed.

Get in bed at a consistent time each night.

Keep your bedroom quiet and cool.

Limit your food intake before bed. If you feel hungry, try one of these bedtime snacks.

During exam season, you might find yourself increasing your caffeine consumption through coffee, tea, soda, and energy drinks.

Caffeine can boost your energy, absolutely. But it can also disrupt your sleep, according to a small 2013 study, especially if consumed within 6 hours of your bedtime.

To put it another way, it may help to avoid consuming caffeine the night before the exam. If you want to use caffeine right before your test to make sure you're alert, sticking to your regular amount is a good option.

A higher dose of caffeine may make you feel more alert than usual, but it can also cause symptoms like:

According to a 2020 study involving medical students in Saudi Arabia, those who drank energy drinks before an exam reported higher levels of test anxiety. In fact, they reported higher levels of anxiety and distress than students who took stimulant drugs.

Being late can make a stressful situation even more difficult. If your test is timed, you may feel extra pressure trying to answer all of the questions before the clock runs out.

Rushing to show up on time might only add to your stress. If you spend the 10 minutes before the exam scrambling to get to the right place, you'll more than likely carry that anxiety (and the physical symptoms that come with it) right into the test with you.

Getting to the exam location early prevents those issues. Plus, it provides some time to transition from your everyday headspace to "exam mode." A little breathing room can go a long way toward giving you a good start.

During the test, the answers to some questions will probably spring to mind right away. Other questions might seem like they came from a completely different class (one you didn't take). Unless your test somehow prevents it, you might find it helpful to skip around and answer those easier questions first.

Every question you answer can boost your self-confidence and your conviction that you do know the material. You might not answer every question perfectly. But so long as you solve most of them, you can probably make out with a decent score.

When a question stumps you, you might want to give it a pass for the moment. You can always come back later if you have time at the end. If you stay stuck on one question too long, you might lose momentum and start doubting yourself again.

And who knows? Maybe you'll get lucky and one of the later problems will offer a hint that helps you answer it.

When considering an exam as a whole, you might feel overwhelmed pretty quickly. You can make the test more manageable by breaking it up into chunks and tackling them piece by piece.

This strategy works for almost any kind of question:

Multiple-choice questions. When working through a whole battery of questions, you may feel tempted to multitask or read ahead. However, this kind of distraction might just slow you down. You can typically work more efficiently if you give your complete attention to one question at a time.

Short answer responses. A found that test anxiety can lower your reading comprehension, making paragraphs feel like mental marathons. It can help to read and digest each sentence one at a time, underlining key terms as you go.

Essays. Jotting down an outline can help you stay organized. It may help to pose a specific question in your outline and think of each paragraph as its own short response to that question.

When taking a test that could have an impact on your future, feelings of exam anxiety might quickly spiral out of control.

You may read a question you can't answer and suddenly feel like the worst student ever. Your thoughts could jump to ever-worsening futures where you flunk the class, drop out of school, and never find it possible to succeed in anything again.

If these thoughts start racing in your head, you may want to put on the brakes. Consider the following:

Do you know with absolute certainty that missing this single question will ruin your score?

Or, is failure merely something you fear could happen?

What if the opposite is true, and this single question won't affect your score much at all?

Challenging your thoughts can keep your worries from consuming you. Once you feel a little calmer, give the question a second pass.

If all else fails and your test is about to begin, try a few slow, deep breaths. Slowing down your breathing can help short-circuit your fight-or-flight response. In other words, it can help reduce your heart rate, lower your blood pressure, and let your body know it's time to chill out.

Diaphragmatic breathing can be particularly helpful for easing anxiety, according to a 2019 review. To try it:

Breathe in slowly through your nose.

Let your abdomen expand alongside your ribs, rather than breathing through your chest alone.

Bring your abdomen in, pushing the air up and out through your mouth.

Repeat the cycle until you feel calmer.

Breathing may seem absurdly simple - after all, you do it practically every second. But it can be a surprisingly powerful tool to soothe anxiety.

Anxiety before a test tells you something important: The outcome of the test matters to you. Still, that knowledge may not make much difference as you try to calm your pounding heart and keep your sweating palms dry enough to hold your pencil or grip the steering wheel.

Giving yourself plenty of time to study and getting a good night's sleep before the test can help ease anxiety and prepare you to give your exam everything you've got.

If you consistently experience test anxiety, to the point where you find it difficult to complete tests even when you know the material, professional support could help. A trained therapist can offer more guidance with personalized coping techniques to work through test anxiety.
Emily Swaim is a freelance health writer and editor who specializes in psychology. She has a BA in English from Kenyon College and an MFA in writing from California College of the Arts. In 2021, she received her Board of Editors in Life Sciences (BELS) certification. You can find more of her work on GoodTherapy, Verywell, Investopedia, Vox, and Insider. Find her on Twitter and LinkedIn.

# data[].attributes.attachment_link.description
Finding it tough to navigate anxiety and jitters before an important exam? Try these tips to help calm your worries and improve your performance.

# data[].attributes.body
Easy stress reduction tool

# data[].attributes.body
Have support at your fingertips

# data[].attributes.attachment_link.title
Happy November Fall Morning & Cozy Coffee Shop Ambience🍂Soft Jazz Instrumental Music for Work, Study

# data[].attributes.body
Find a healthy outlet for stress

# data[].attributes.attachment_link.readable_text
This index provides you with the names and phone numbers of selected agencies that provide frequently-requested human services in Northern Virginia.

Click on the "Word Search" or "Topic Search" buttons on the left to use the GUIDE. Questions? Please view the "Frequently Asked Questions" below.

We hope that this updated QUICK GUIDE will be an important resource for you in seeking information about human services in the region.

# data[].attributes.attachment_link.description
This index provides you with the names and phone numbers of selected agencies that provide frequently-requested human services in Northern Virginia.

# data[].attributes.attachment_link.provider_name
Taking Charge of Your Health & Wellbeing

# data[].attributes.attachment_link.readable_text
How do you feel when a loved one gives you a gift? How about when someone ahead of you in line pays for your coffee? Hopefully you experience gratitude--a warm appreciation for what the other person did.

We say hopefully, because gratitude not only makes you feel good --it can have dramatic and lasting effects on your wellbeing. Research indicates that gratitude can lower blood pressure, improve immune function, reduce cardiac inflammation, increase happiness, improve relationships, and decrease depression.

However, sometimes people feel more indebted than grateful and worry about repaying the gift. They may dislike feeling dependent on someone else or worry that they are not seen as self-reliant. And because of this, they miss out on the joy of receiving a gift and the positive emotions and connection that arise from truly thanking someone.

# data[].attributes.attachment_link.title
Making Gratitude A Part of Everyday Life: Tips from Dr. Robert Emmons | Taking Charge of Your Health & Wellbeing

# data[].attributes.attachment_link.description
How do you feel when a loved one gives you a gift? How about when someone ahead of you in line pays for your coffee? Hopefully you experience gratitude--a warm appreciation for what the other person did. We say hopefully, because gratitude not only makes you feel good --it can have dramatic and lasting effects on your wellbeing.

# data[].attributes.body
School:

•School Counselor, Social Worker, Substance Abuse Prevention (SAP) Specialist

Community:

•Parents/Guardians

•Fairfax-Falls Church Community Services Board Entry & Referral 703-383-8500

Emergencies:

•CSB Emergency Services, 703-573-5679

•Go to Nearest Hospital

•Fairfax Detox Center (ages 18+), 703-502-7000

•CrisisLink suicide hotline – 703-527-4077

•CrisisLink suicide text hotline – Text "CONNECT" to 855-11

# data[].attributes.body
Topics include self-confidence, self-talk and pre-game mental techniques

# data[].attributes.attachment_link.readable_text
Design Your Sports Experience

Certified 501(c)(3) Nonprofit Organization, providing relevant topics in sport psychology. Read our blogs, listen to our podcasts, and participate in our unique mentorship program. Topics include Self-Talk, Boosting Confidence, and Pre-Game Mental Techniques.

Mind-Design Sports is selected as one of Feedspot’s top 20 blogs and websites for athletes in 2021!

NEW! MDS Merch

Check out our classic apparel and accessories! All proceeds go towards supporting our mission for better mental health in student athletes.

Most Popular Content

Quote of the Month:

Even if you are on the right track, you will get run over if you just sit there. - Will Rogers (Actor)

# data[].attributes.attachment_link.description
Mind-Design Sports, an international organization, provides student athletes with sport psychology tools, tips, guidance, and coaching to perform optimally. The organization empowers kids and teens to become the best athlete they can be, by increasing accessibility to psychological resources that im

# data[].attributes.attachment_link.description
When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. (No need for incense or sitting in uncomfortable positions.)