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To stay calm in the exam hall ,focus on physical regulation and strategic paper management. Using the right techniques can prevent panic from escalating and help you maintain focus.

1. Immediate Physical Techniques

Controlled Breathing:
If you feel a surge of anxiety, use the 4-4-6 technique: inhale for 4 seconds, hold for 4 seconds, and exhale slowly for 6 seconds. This physically signals your brain to relax.

The "Reset" Break:
If your mind goes blank, put your pen down and close your eyes for 30–60 seconds. Drink a small sip of water to lower cortisol levels and refresh your focus

Posture Check:
Periodically relax your shoulders and adjust your posture to release physical tension.

2. Strategic Paper Management

The 5-Minute Scan:
Spend the first 5 minutes reading the entire paper calmly. Plan which questions to tackle first based on your strengths.

Start with Easy Wins:
Answer the questions you are most confident about first. This builds momentum and reduces the fear of "forgetting everything".

The "Skip and Return" Rule:
If you get stuck on a difficult question, move on immediately. Spending too much time on one item increases anxiety. Mark it and return to it later.

Budget Your Time:
Allocate specific time blocks for each section. Knowing you have a plan prevents the panic of rushing at the end.

3. Mental Environment & Focus

Focus Inward:
Avoid looking at other students’ reactions or how fast they are writing. Their progress has no bearing on your performance.

Positive Self-Talk:
Replace negative thoughts like "I'm going to fail" with neutral, realistic ones like "I will do my best with what I know" or "I have handled tests before".

Dump the Anxiety:
If you are worried about forgetting formulas or dates, write them down on a piece of scratch paper as soon as the exam starts so you don't have to keep "holding" them in your active memory.

4. Arrival and Entry

Arrival Timing:
Arrive 10–15 minutes early to settle in, but avoid groups of students discussing the syllabus, as this often triggers last-minute panic.

Stop Studying Early:
Avoid opening your books 1–2 hours before the exam. Last-minute cramming rarely helps and usually increases confusion.