It's normal to feel nervous before exams, presentations, and learning to do procedures on clinical rotations. Here are a few tangible tips that helped me:
Before the test, presenation, or event, give yourself a clear plan to prepare and time to carry out that plan. Make sure to make the plan realistic and dedicate yourself to it. If it's for a test, know what you want to study and make a plan to do so. If it's a procedure you'll be performing, read about it, practice it (in advance) on a mannequin, if possible, multiple times, and observe someone else doing it through a video or in person. If it's a presentation, give yourself plenty of time to create the presentation and practice. Have a friend or loved one be an audience member.
This will give you the confidence that you are prepared and helps relieve performance anxiety.
On the day of, do these things before each test block, before the procedure, or right before the presentation:
- Adopt a calming breathing pattern. Try the 4-7-8 approach (in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds). You can also try box breathing.
- Tell yourself 3 things you've accomplished you're proud of -- choose not just academic things but others outside of medicine (hike a mountain? climb a rock wall? publish an essay or paper? birthed a baby? gave a big talk?) Know what you'll tell yourself in advance.
- Say to yourself, "I'm prepared for this, and I will succeed."
After doing these things, you'll feel an immediate boost of confidence and calming energy to start the test, procedure, or presentation.
And remember that you're human. If you make a mistake on stage or answer a question incorrectly, be kind to yourself.
We are here to be human, and none of us are perfect.
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