Overcoming Achievement Stress
A simple way to feel challenged and not overwhelmed by competition is to use the Fourth R in education, Relaxation. By relaxing before tests or competition, you can really "show what you know" and even enjoy tests/or competition. As James Mack, who earned a perfect SAT of 1600 says, "...study, but don't study too hard."* Taking off the edge can actually give you the edge when trying to do your best.

Practicing the Fourth R
Using the Fourth R to help you relax before a test or competition can be boiled down to the simple ABC's: Attitude, Breathing and Choices. (This is assuming of course you are well rested and have had a good breakfast.)

Attitude:
Believe in your ability. You learned how to use your computer to play games, so you can learn anything new if you put your mind to it. Confidently say to yourself, "I know I can. .." Convert bad stress into good stress just by thinking about it differently. Instead of saying, "I feel so stressed out", you can just say, "I am so excited about the chance to..." Athletes commonly consider "butterflies in their stomach" just as excitement. Concentrate on improving your personal best, and don't worry about the rest. Finally, remember, no school test is life or death.

Breathe (Right!):
You must be breathing if you are reading this advice, so, to calm down just slow down your breathing. The most basic "relaxation-breathing" instructions are contained in the number sequence 2-4-6. Let me explain. Breathe in through your nose to the count of two (one-thousand one, one-thousand two); breathe out through your mouth to the count of four (one-thousand one, one-thousand two, one-thousand three, one-thousand four). Then repeat this sequence six times. This is, breathe in through your nose to the count of two, next- breathe out to the count of four, six times. Of course, if you have any medical concerns (for example, asthma) have your parents ask your doctor if this "relaxation breathing" is OK for you.

Choice:
Choose to control your schedule. Time on task, or studying is the number one key to success. How much "time on task is enough?" Ask your teacher. Taking AP courses is time well spent "on task."

Catherine Mack (yes, James Mack's sister) also achieved a perfect 1600 on her SAT. Her advice when taking a test, "... watch the time you take to make sure you finish all the questions that you can."*

Some pupils start taking the SAT when they are nine years old, just so they can get practice. Take approved opportunities offered through your school to practice taking tests.

Conclusion:
You are the future and the future is in your hands. Using the Fourth R will win you success in any endeavor. Practicing the Fourth R is giving "more power to you."

*Duke University's Insights, page 3, Spring 2002.

Dr. Ron Rubenzer is an LPA, School Psychologist and Author of the 2003 book, How the Best Handle Stress. (Warren Publishing warrenpublish@aol.com, 1-704-892-2940). Dr. Rubenzer does private testing, SAT prep and stress management at Triad Counseling and Clinical Services in Greensboro, NC. 1-336-272-8090. He has appeared on WFMY- TV, has written for City/County Magazine and conducts workshops for schools and businesses.