HOW TO USE THIS BOOK TO GET A TOP SCORE 17
specific actions can help you limit stress. The result will be that you will feel more relaxed when you sit down to take the exam.
Here are seven ways to better handle stress.
1. Get plenty of sleep. Most adults need seven to nine
hours of sleep a night. Being deprived of sleep will make you less able to cope with stress, less able to
concentrate, and less likely to perform well. If you have a hard time falling asleep, try these tips:
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Keep a regular schedule. Go to sleep and get up at the same time every day.
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Take a relaxing bath or read a book.
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Stay away from caffeine after lunchtime coffee, tea, cola, and chocolate may contain caffeine.
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Exercise earlier in the day at least two to four hours before bedtime. A tired body will need more sleep
but a workout just before bed will keep you awake.
2. Eat well and exercise. Good nutrition and regular
exercise are important for your complete health. Stay away from high-sugar, high-calorie, low-nutrition
snacks and meals. Instead of donuts, potato chips, or cookies, for example, try low-fat yogurt, fresh-squeezed
fruit juice, or carrot sticks. Also, try to fit some exercise into your busy schedule—even a brisk walk can
improve your mood, reduce stress, and boost your energy level.
3. Study. Review and improve your skills ahead of time
and you will feel calm and confident when you walk into the testing room. If you fall behind in your study
plan, do not worry—just try to get back on schedule.
18 TOEFL EXAM ESSENTIALS
4. Be prepared. New situations can make people
nervous. Find out where the TOEFL exam test center is and plan how you will get there. Organize the
materials you will need for the test the night before. Use this book to learn about the format of the exam
and what types of questions to expect. If you prepare well, the TOEFL exam will not be new to you.
5. Create realistic goals. Break up big goals into smaller,
easier-to-manage tasks. Instead of telling yourself what you “should” do, do the best you can. Keep things in
perspective—the TOEFL exam is an important test, but don’t lose sight of the other important parts of your
life.
6. Think positively. Imagine yourself doing well—
picture yourself at the exam, calmly answering each question. If you believe you can do it, you will be more
likely to achieve your goals.
7. Reward yourself. Give yourself rewards throughout
your preparation for the TOEFL exam. This can make studying less burdensome. Set up realistic rewards for
following your study plan and, eventually, for your well-earned test score.
COUNTDOWN TO EXAM DAY
After months of preparation, your hard work will soon pay off. The test is just a week away. How can you make the most of your
final days? Here’s a countdown plan that will help you reach your goal and reduce unnecessary stress.
