| How to Diagnose Lupus Posted: 28 Sep 2016 05:00 PM PDT Lupus is an autoimmune disease that affects approximately 1.5 million Americans. It primarily affects the organs, such as the brain, skin, kidneys, and joints. Its symptoms often masquerade as signs of other illnesses, so the condition can be difficult to diagnose.[1] It is good to know the symptoms and diagnosis procedures for lupus so that you can be prepared. You should also know the causes so that you can avoid potential triggers. EditRecognizing Lupus Symptoms - Check your face for a butterfly rash. An average of 30 percent of lupus patients develop a characteristic rash over the face often said to look like a butterfly or wolf bite. The rash spans across the cheeks and nose, often flaring out over the entirety of the cheeks and occasionally covering a portion of skin near the eyes.[2]
- Also check for discoid rashes around your face, scalp, and neck. These rashes show up as red, raised patches, and they can be so severe that they leave scars even after they're gone.
- Pay special attention to rashes triggered or worsened by sunlight. Sensitivity to ultraviolet light, whether natural or artificial, can trigger sores on sun-exposed parts of the body and may worsen a butterfly rash on your face. This rash is more severe and develops faster than a usual sunburn would.
- Note any mouth or nasal sores. If you frequently get sores on the roof of your mouth, along the side of your mouth, on your gums, or inside your nose, this could be another warning sign. In particular, this is often the case if these sores are not actually "sore." In most cases, mouth and nasal sores associated with lupus are pain-free.[3]
- If these sores get worse in sunlight, this is an even stronger sign of lupus. This is called photosensitivity.
- Look for symptoms of inflammation. Inflammation of the joints, lungs, and the lining around the heart commonly occurs in patients who have lupus. On top of this, blood vessels are usually inflamed.[4] Most notably, you might see inflammation and swelling around the feet, legs, hands, and eyes.[5]
- If you have inflamed joints, they may feel warm and tender and look swollen and red.
- Inflammation of the heart and lungs can be detected at home based on chest pain. If you feel a sharp chest pain when you cough or take a deep breath, you can count this as a possible symptom. The same applies if you feel shortness of breath during these periods.
- Other signs that your heart or lungs could be inflamed include abnormal heart rhythms and the coughing up of blood.[6]
- Inflammation can also take place in the digestive tract and can be spotted through symptoms like abdominal pain, nausea, and vomiting.
- Pay attention to your urine. While urine abnormalities can be hard to detect at home, there are a few symptoms you might be able to detect. If a kidney is unable to filter your urine due to lupus, your feet might swell. Worse yet, if your kidneys have begun failing, you might feel nausea or weakness. [7]
- Note any problems with your brain and nervous system. Lupus can affect the nervous system. Some symptoms, like anxiety, headaches, and vision problems, are common and difficult to assign to lupus; however, seizures and changes in personality are concrete symptoms taken very seriously. [8]
- Note that while headaches are very common with lupus, they can be very difficult to attribute to the disease. Headaches are common and have many possible causes.
- Ask yourself if you are more fatigued than usual. Extreme fatigue is another common symptom of lupus. It can be caused by a number of different factors, but often these factors can be linked to lupus. When fatigue is accompanied by fever, you may be even more certain that it is lupus.[9]
- Watch for other strange things in your body. You may notice that your fingers or toes change color (white or blue) when exposed to cold. This is called Raynaud's phenomenon, and is common with lupus. You may also notice dry eyes and shortness of breath. If all of these symptoms occur together, you may be dealing with lupus.[10]
EditDiagnosing Lupus - Prepare for your appointment with the doctor. You can go to any general physician for a lupus diagnosis, but that doctor may refer you to a rheumatologist who may order more confirmatory tests and help manage symptoms with specific medication for lupus. Typically, though, the start of a professional medical diagnosis will be at a standard physician's office.[11]
- Before your appointment, write down information about when your symptoms began and how frequent they are. Also make a note of any medications and supplements you take as possible triggers.[12]
- If a parent or sibling has ever had lupus or another autoimmune disorder, you should bring that information with you as well. Patient and family history are very important for diagnosing lupus.
- Prepare for an antinuclear antibody (ANA) test. ANA is an antibody that attacks proteins in the body, and these ANA are present in most people with an active form of lupus. This is often used as an initial screening test; however, not everyone with a positive ANA test has lupus. Further tests are needed to confirm the presence of lupus.[13]
- For example, a positive ANA test can also indicate scleroderma, Sjogren's syndrome, and other autoimmune diseases.
- Get a complete blood count. This blood test measures the amount of red blood cells, white blood cells, platelets, and hemoglobin in your blood. Certain abnormalities can be another possible sign of lupus. For example, this test can reveal anemia, which is a common symptom of lupus.[14]
- Note that this test does not diagnose lupus by itself. Many other conditions can also cause similar abnormalities.
- Expect blood tests for inflammation. Your doctor may do several tests that confirm an inflammatory condition, though they will not definitively prove you have lupus. One such test measures your erythrocyte sedimentation rate (ESR). This test measures how fast it takes red blood cells to settle at the bottom of a test tube in one hour. A fast rate can indicate lupus. A fast rate can also be symptomatic of other inflammatory conditions, cancers, and infections, so it is not an absolute test, either.[15]
- Another test that is non-specific for lupus but can test for inflammation is a C-reactive protein (CRP) test. This liver protein can indicate the presence of inflammation, but there are many other conditions that can cause this protein to show up.
- Find out about other blood tests. Since no blood test is exclusive to lupus, doctors usually perform a range of blood tests to narrow down the diagnosis. Symptoms usually must match at least four out of the main eleven symptoms that doctors look for.[16] Other possible tests your doctor might use include: [17]
 - A blood test measuring your erythrocyte sedimentation rate. This test measures how fast it takes red blood cells to settle at the bottom of a test tube in one hour. A fast rate can indicate lupus. A fast rate can also be symptomatic of other inflammatory conditions, cancers, and infections, so it is not an absolute test, either.[18]
- An antibodies to phospholipids (APL ) test. An APL test looks for antibodies that attack phospholipids, and they tend to be present in 30 percent of patients with lupus.
- An antibodies to Sm test. This antibody attacks the Sm protein in the cell nucleus, and it is present in about 30 to 40 percent of lupus patients. Moreover, it rarely shows up in people without lupus, so a positive result almost always guarantees a lupus diagnosis.
- An anti-dsDNA test. Anti-dsDNA is a protein that attacks double-stranded DNA. Roughly 50 percent of lupus patients have this protein in their blood. It is very rare in people without lupus, so a positive result almost always results in a lupus diagnosis.
- Anti-Ro (SS-A) and Anti-La (SS-B) tests. These antibodies attack the RNA proteins in your blood. It is more common in patients with Sjögren's syndrome, however.
- Get a urine test. Urine tests monitor the kidneys, and damaged kidneys can be a sign of lupus. You might be required to provide a urine sample so that the doctor can do a urinalysis. This test looks at your urine for extra proteins or the presence of red blood cells.[19]
- Ask about imaging tests. Your doctor might order an imaging test if they think that you have a form of lupus that affects your lungs or heart. A traditional chest x-ray might be ordered to look at your lungs. An echocardiogram will look at your heart.[20]
- A chest x-ray can reveal shadows in your lungs, which could indicate areas of fluid or inflammation.
- An echocardiogram uses sound waves to measure the beating of your heart and to detect possible problems in the heart.
- Inquire about a biopsy. If your doctor suspects that lupus has damaged your kidneys, they may do a kidney biopsy. The goal of this biopsy is to obtain a sample of kidney tissue. They will assess the condition of your kidneys based on how much damage has occurred, and what kind of damage it is. Doctors can use this biopsy to determine the best treatment for lupus.[21]
EditLearning About Lupus - Learn what lupus is. Lupus is an autoimmune disease, which means that it causes the immune system to attack healthy parts of your body. Again, it mostly affects the organs, such as the brain, skin, kidneys, and joints.[22] The disease is also chronic, which means it lasts for the long-term. It causes the body to become inflamed as the immune system attacks healthy tissue. [23]
- There is no cure for lupus; however, treatments can ease the symptoms.
- Understand the three primary types of lupus. When people refer to lupus, they usually refer to systemic lupus erythematosus (SLE). This type of lupus affects your skin and your organs, especially your kidneys, lungs, and heart. There are other types of lupus, including cutaneous lupus erythematosus and drug-induced lupus.[24]
- Cutaneous lupus erythematosus only affects the skin and does not threaten the other organs of your body. It rarely develops into SLE.
- Drug-induced lupus can affect the skin and your interior organs, but it is induced by the use of specific medications. It usually goes away once those medications are out of the patient's system. The symptoms associated with this form of lupus are typically rather mild.
- Identify the causes. Although it has been difficult for doctors to understand lupus, over time they have identified its characteristics. Lupus appears to be triggered by a combination of your genes and your environment. In other words, if you have a genetic predisposition for lupus, environmental factors can trigger it.[25]
- Common lupus triggers include medications, infections, or contact with sunlight.
- Lupus might be triggered by sulfa drugs, drugs that make you more sensitive to sunlight, penicillin, or antibiotics.[26]
- Physical conditions that can trigger lupus include infections, the common cold, a virus, being exhausted, getting an injury, or emotional duress.
- It is the ultraviolet rays from sun that can trigger lupus. Ultraviolet rays from fluorescent light bulbs can do the same thing.
- Identify cases of lupus in your family history. If someone directly related to you has had lupus, you might be susceptible. While you can't know what will trigger lupus for you, you may want to make an appointment with your doctor if you notice any symptoms of lupus.
- If you suspect that you might have lupus, schedule an appointment with your doctor. Do this as soon as possible, even if you do not have a large number of symptoms. The condition can turn into something very serious within a short amount of time, so it is better to err on the side of caution.
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| How to Remember Dreams Posted: 28 Sep 2016 09:00 AM PDT Theories abound as to why we dream, how we dream, and what meaning we can assign to our dreams. Many people believe that dreams can provide insights into our lives and feelings, but the trouble is, they're notoriously difficult to remember. With conscious effort you can remember more of your dreams and recall them in greater detail. EditBefore you Go to Bed - Plan to get a good night's sleep. Dreams occur when our bodies are in the sleeping stage known as REM, which stands for Rapid Eye Movement. The body is at rest, but the mind is active with dreams. If you don't get enough sleep at night, or your sleep is interrupted a lot, you get less REM sleep, and fewer dreams. Try going to bed every night at the same time, and waking up at the same time every morning, to make sure you're getting the right kind of rest.
- Most people need between 7 and 9 hours of sleep every night to achieve the right amount of rest. People who sleep less than six hours have a hard time remembering dreams, because longer, more vivid dreams take place later in the sleeping cycle.
- Create a restful sleeping environment. Eliminate noises and distractions that might be preventing you from falling into a deeper sleep. Wear earplugs if necessary, and make sure you have heavy curtains that block out light from outside.
- Put a pad and pen or pencil within easy reach of your bed. It's best if it just has plain paper with no designs or other distractions. Use this pad only for recording your dreams. Before you go to sleep, make sure it is open to the next page on which you can write so you don't have to search for a blank page when you wake up.
- Always put the pen in the same spot so that you don't have to search for that, either.
- An alternative to writing your dreams is to keep a tape recorder near your bed or under your pillow so that you can verbally recount what happened in your dream.
- Keep your alarm close to your bed. If you have to get out of bed to turn it off, you will be more likely to forget what you were dreaming about. Set your alarm to go off after you've gotten an adequate amount of sleep. Try not to use a radio alarm clock, since the ads and chatter on the morning show will be distracting.
- If you can wake up without an alarm clock, you won't have to worry about turning it off.
- If possible, try using a gentler way of waking up. Ask someone to wake you gently and without talking to you, or hook up a timer to the lights in your room. Many people find that they are able to better recall dreams if they don't use an alarm clock.
- Place a post-it note on the alarm clock, with the words "What did you dream?" or similar in large letters, so that it's the first thing you see when you open your eyes (and turn the alarm clock off).
- Don't eat, drink alcohol or take medication right before bed. The chemicals in these items can affect your brain's ability to remember dreams. Try not to ingest anything for at least a few hours before going to bed, so that nothing interferes with your memory or your sleep patterns.
- Calm your mind and body before bedtime. Is your brain typically buzzing before bed? Having a lot of stressful thoughts in your head can make it harder to remember your dreams, which requires deep focus. Before you go to bed, let your mind relax and be free of heavy thoughts. Let it drift calmly into sleep.
- Avoid taking your phone or laptop into bed with you. Emailing and checking texts right before bed doesn't give your mind the time it needs to clear.
- Try meditating, or using the classic counting sheep technique, to free up your mind.
- Make a conscious decision to remember your dreams. You've got a better chance of remembering your dreams if you really want to remember them. Assuming you do want to, tell yourself that you're going to remember your dreams and conscientiously follow the steps to make your desire to remember your dreams come true. [1]
- Think about a major problem or emotional concern or read right before you fall asleep. Think deeply about the situation without pressing for solutions or coming to conclusions. Just thinking about the problem opens the door, in a sense, to more vividly remembered dreams, and the dreams may even offer more insights regarding the problem at hand. [2]
EditThe Morning After - Concentrate on recalling your dream as soon as you wake up. Typically you can remember only the last dream you had before waking. Don't move and don't do anything. Stay in the same position as the one in which you awoke and try to remember as much about your dream as possible before you think about anything else. Think it through from start to finish.
- While you're remembering, focus your gaze on the first object you see as you open your eyes. Look at the object; focus on it. That object will most often take the vague recollection of your dream to a place mark in memory where it is easier to recall details. A doorknob, a light bulb, or a nail in the wall, for example, will help you to settle into memories of what you had experienced while sleeping.
- Record your dream in your dream journal. Jot down as much as possible about your dream, starting with a basic sketch that includes such things as the location of the dream, the basic plot, the characters, the overall emotion of the dream (i.e. were you scared or happy in the dream?), and any prominent images you can recall.
- If you can remember any dialogue, you may want to write it down first, as words in dreams are easily forgotten. Record everything you can, even if you can only remember one image. As you get the basics down, more of the dream may come to you.
- If you can't remember anything about your dream, write down the first thing that comes into your mind upon waking. It may be related to the dream in some way, and it might trigger recollections. Also write down how you're feeling when you wake up. The emotions you experience in a dream typically remain, at least for a brief period, when you awake, so if you wake up anxious or elated, ask yourself why.
- Increase the number of dreams you can remember by waking up more often in the night. We have several REM cycles in the night, and they get longer and longer toward morning. If you only record the last dream you had before you get up in the morning, there are more dreams you might not be remembering. It's always tempting to go right back to sleep when you wake up in the middle of the night, but take the opportunity to remember what you were dreaming before you do—in all likelihood you will not remember it in the morning.
- Since you usually only remember the last dream you had, you can remember more dreams by waking up several times during the night. We go through a complete sleep cycle approximately every 90 minutes, so you may find it productive to set your alarm to wake you at some multiple of 90 minutes (such as 4.5, 6, or 7.5 hours) after you expect to go to sleep. Dreams in the later half of the night are typically longer than those you dream soon after going to sleep, so you probably want to wait until at least the 4.5 hour mark to intentionally wake yourself.
- This is only recommended for people who get adequate sleep and who can fall back asleep easily. Otherwise, skip this step.
EditFor the Rest of the Day - Keep a notepad or voice recorder with you throughout the day. Often something you see or hear later in the day will trigger a memory of a dream from the night before. Note these recollections without delay, and think about them to see if you can remember how they fit into the rest of the dream. It also helps to continually think about your dreams throughout the day.
- Go back to your bed and lie down. Sometimes the memory can be jogged when you assume the same physical position you had while dreaming. Try to put your head in the same place on the pillow, arrange your body the same way, and close your eyes. If the dream comes into your head, think it through before getting up to write it down.
- It might help to open your eyes and look at the object you first saw when you woke up.
- Try creating the same atmosphere in the room - close the curtains, turn off the lights, and eliminate noise.
- Practice again the next night. Remembering your dreams takes effort and practice. The more you become conscious of your dreams, the more likely you are to remember them. Get into the habit of committing to remembering your dreams and night and writing them down first thing when you wake up. The process will become easier over time.
- Notice patterns. Eventually you'll figure out what factors help you remember your dreams. Try to notice patterns pertaining to the time you go to bed and wake up in the morning, the temperature of the room, what you ate for dinner. Do any of these variables seem to influence your ability to remember your dreams?
- Record exactly what happened without necessarily trying to make sense of it yourself, either. For example, if your dream starts inside a house and you then find yourself in a forest, avoid the temptation to assume you walked out of the house. Dreams that are foreign to everyday experience could be lost by trying to apply waking logic to the events.
- When recording dreams, remember that the recording is personal. Don't write it to make sense for others because you may find yourself altering things to make it easier for outsiders to understand. Always write what you believe to be true, not what would make sense.
- If you have the same dream the next day, or next week, jot that down also. A dream that repeats itself is a dream upon which we should all concentrate. It might have a special meaning.
- If you have already dreamed a dream and want to remember it, don't worry. When you're dreaming, you are in an entirely different set of mind. Try lucid dreaming. When you are in this set of mind and you are lucid dreaming, sometimes you have the ability to recall your past dreams! Think of it like if you had a part of your brain that stores dreams that you have, and you can only access it by dreaming.
- Some songs actually make the dream stick in your head for a little while longer. Try listening to some music before you hit the hay, and see what happens!
- When recording the dream, it may be easier to remember if you write (or speak) it in present tense (i.e. "I am going to" instead of "I went to").
- As an alternative, you can also use a small flashlight solely for recording dreams at night. Cover the lens with three layers of masking tape so you can still easily see your journal at night, but it's not so bright that it makes you want to close your eyes.
- Better yet, don't use any light at all, as it can make it harder to remember your dreams. Just have your pen and paper where you can reach them easily, and you won't even have to open your eyes (be careful not to fall back asleep though). With practice you'll get better at writing without seeing the paper.
- If you are someone who talks in your sleep you can film yourself using a video camera or your cell phone. Or, you can just use your tape recorder. Play it after writing down what you remember. This may trigger memories of dreams you had and cannot remember when you first awake.
- After you've remembered most of your dream, try to put it into the right order. This will help, because it's easier to memorize things if you know what happened first, and always write that down first.
- Take a vitamin B6 pill before bed. It will make your dreams more vivid.
- If you have a computer or mobile device nearby, try logging onto a dream publishing website that you can use to log your dreams and keep a record of them.
- If you like that dream very, very much, then keep a dream journal and write down all your dreams.
- If you somewhat remember a dream that you don't like and you have it over and over again, you might want to see a therapist or a mentalist.
- Certain foods such as almonds and cherries help make dreams more vivid. The more vivid your dreams are the more likely your recall will be. [3]
- If you have trouble sleeping or difficulty getting enough sleep, don't try to record dreams in the middle of the night. Just go back to sleep.
- Be careful about interpreting dreams. The interpretation of dreams is not science, so don't jump to conclusions, and don't place too much importance on a dream. For example, a dream about death does not mean that someone will die, or that something bad will happen.
- Do not try to remember a frightening dream, because it might frighten you for a long period of time.
EditThings You'll Need - Something to record data
- Something to wake you up (preferably gently)
- A voice recorder (optional)
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| How to Feel Confident Before an Exam Posted: 28 Sep 2016 01:00 AM PDT Even a pop quiz generates a little anxiety in most students, and some students find exams completely terrifying.[1] But test anxiety can be decreased by thorough preparation, mental and physical relaxation, and help from others. Knowing that you've done everything you can to prepare can help you feel more confident before going into an exam. EditPreparing for the Exam - Make a study schedule. To make sure you don't leave studying to the last minute, create a schedule for when you will study during the days or weeks before the exam. For example, you could commit to studying for one hour a day right after school for one week before the exam.
- Making a study schedule can help you to avoid allowing other activities to interfere with studying.
- Plan to study for about 45 minutes at a time. It's difficult to concentrate for more than 45 minutes. You may find it easier to concentrate if you take short breaks once an hour.[2]
- If the test will cover a lot of material, consider using the "chunking" technique. Break your topic into sections so that you can focus on each one comfortable instead of trying to cover all of the material in every study session.[3] You can then plan your study sessions around specific sections of the material.
- Create, revise, and review your study tools. Choose tools that fit the subject matter and your learning style. Options include flash cards, outlines, timelines, charts, and sample test questions.[4]
- Create a one-page summary with the most important ideas, equations, or methods for the exam. The process of creating this summary will prompt you to identify the most important information that you need to know for the exam, which will help you to study more efficiently. If the exam is open-book, this summary sheet can also be a helpful guide to your notes or textbook while you're taking the test.[5]
- Keep your learning style in mind when creating your study tools. For example, if you are a more visual learner, you may retain more information by drawing diagrams or mindmaps.[6]
- Prepare based on the kind of test you're taking. You'll need to prepare differently depending on whether your exam will require you to write an essay or answer multiple choice questions. Make sure you know what kind of test you'll be taking and prepare accordingly.[7]
- If you are taking a standardized test, take a few practice tests to familiarize yourself with the structure and timing of the test. For national standardized tests like the SAT, you will be able to find copies of previous versions of the test which you can take for practice.[8]
- If you will be taking an essay exam, practice writing essay responses while you study. It can be helpful to time yourself so that you know you'll be able to complete the essay during the allotted test period.
- If your test involves a lot of memorized material, remember that you probably won't remember everything on the first try. Memorization and recall improve with repetition.[9]
- Collect your supplies the night before the test. Make sure that you have everything you need -- pencils, pens, a calculator, your notes -- to take the test prepared and ready to go the night before to avoid test day anxiety.[10]
- If you'll be using a calculator or other electronic device, check the batteries and/or bring a spare with you.[11]
- Find out which optional items you are allowed to bring, such as snacks or your textbook for an open-book test.
EditReducing Test Anxiety - Think positively. Scientific research has shown that our expectations can affect our performance. If you expect to do well on the exam, you will still have to study; but if you expect to do poorly, studying may not be enough to help you do well.[12]
- Practice self-affirmation - the process of transforming your thoughts to focus on the positive and downplay the negative. For example, remind yourself that you worked hard to prepare for this test.
- Challenge your negative thoughts. For example, if you think that doing badly on the exam will ruin your life, tell yourself that this is not true. Then replace that thought with a more accurate one - failing a test may hurt your grade, but it's not the end of the world.[13]
- If you're having a hard time quelling negative thoughts, try distracting yourself using humor. Watch a funny movie or TV show, read a funny book or comic. You can even try to remember all of the jokes you know.[14]
- Maintain perspective. Remind yourself that your grade on this one test will not determine your success or failure in life. Even an extremely important test such as the bar exam can be taken again if you don't pass.
- Research shows that some anxiety can actually help your test performance. Remind yourself that manageable levels of anxiety can increase your alertness and energy.[15]
- To combat anxiety that arises when you're first given the exam, make sure to read over the entire test before beginning. Look for "easy" questions - when you're prepared, you shouldn't have trouble finding them. Finding the questions you're sure you know the answers to will help to remind you that you do know the material.[16]
- Visualize success. While you're studying, imagine yourself taking the test and answering the questions with confidence. Imagine yourself getting the test back with the grade you want. While visualization can't replace preparation, it can help you to feel more confident, which can improve performance. [17]
- Visualization works because your brain and body react to visualization as if you were actually experiencing the event you're imagining. Your brain forms and strengthens connections as a result - in this case, between test taking and success.[18]
- Calm your body. Fear releases adrenaline, preparing the body to deal with danger. Your heart rate and breathing speed up and you may feel shaky, sweaty, and/or dizzy. Anything you can do to counteract these physical reactions will help you think more clearly and feel more confident. Remember to use these techniques during the test if you feel anxious.[19] Calming techniques include:
- Breathing. Breathing exercises can help you to relax, including slow, abdominal breathing and 'equal breathing' - equalizing the time you spend breathing in and breathing out. [20]
- Stretching. You don't have to do a full yoga routine to get the benefits of stretching. Try stretching your arms above your head and behind your back to release shoulder tension; standing forward bends can release back and neck tension.[21]
- Relaxing your muscles. You may not even be aware that you're holding tension in your muscles. To become aware, try a body scan, which involves focusing on each body part for a few seconds, starting with the toes and moving up progressively to the top of your head.[22]
- Walking. Moving your body will help clear your mind. Just remember to pay attention to your surroundings -- don't spend the whole walk worrying about the exam!
- Eat before the exam. Don't skip breakfast to study. Make sure you eat something an hour or two before taking the test. Choose protein-filled snacks and avoid sugar, which can give you quick energy that may run out in the middle of the exam.[23].
- Eat something even if you feel nauseous - try crackers or toast to settle your stomach.[24]
- Avoid caffeine and energy drinks, which can increase anxiety.[25]
- Get a good night's sleep before the test. Studies have shown that you will do better on an exam if you get enough sleep than if you spend all night studying.[26]
- If the test is later in the day or the evening, or if you just couldn't get a full night's sleep, take a nap. Research has shown that a short nap - less than an hour - can improve alertness, memory, creativity, productivity, and mood, and can decrease stress.[27]
EditLeveraging Your Test-Taking Support System - Ask questions. Don't just rely on your books and notes. If you have a question as you study, ask your teacher, parent, or tutor. You'll feel more confident knowing you got the answer to your question from the most reliable source.
- Don't forget to ask your teacher what materials will be covered. For example, ask if the exam will be based on homework, reading assignments, and/or on class discussion.[28]
- If you are having trouble understanding a topic, you can also ask a librarian to help you find other resources that you can use for clarification.
- Form a study group. Make sure you study with other students who are serious about studying. You'll feel more confident if you have worked with other students to make sure you are studying the right information and understanding the material.
- Invite students at a variety of ability levels into the group. Students can learn from teaching each other.[29]
- The members of a study group may benefit from sharing class notes. Different students may have taken note of different information during class - compiling and verifying this information from a number of students can help ensure you know the material that will be on the exam.[30]
- Rely on your support group. Friends and family may not be able to help you understand calculus or learn French, but they can help you to feel more confident.
- Ask a member of your support group to let you explain the material that will be on the test to them. You need a solid understanding of a concept to be able to explain it to someone who doesn't know much about it. If you can explain the Second Law of Thermodynamics or the reasons for the fall of the Roman Empire to your grandmother, you may feel more confident that you have a grasp of the material.
- Friends and family may also be able to help you in peripheral ways. For example, if you know you tend to sleep through your alarm clock, ask a reliable member of your support group to call you to make sure you're awake.
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