How to Calm Down After the Bar Exam

How to Calm Down After the Bar Exam

Taking the bar exam is a monumental task, and it’s normal to feel a mix of emotions afterward. Whether you’re feeling anxious, relieved, or uncertain, it’s crucial to know how to calm down after the bar exam. Here are some practical strategies to help you manage post-exam anxiety and find peace.

Acknowledge Your Feelings to Calm Down After the Bar Exam

It’s completely normal to experience a range of emotions after taking the bar exam. Many students think that their feelings about the exam correlate with their results. However, this is not necessarily true. Some students feel confident and barely pass, while others feel terrible and score in the top percentile. Your feelings do not determine your outcome.

Understanding Common Misconceptions

Several factors contribute to thinking you failed when you didn’t:

• Passing Scores Are Not High: In many jurisdictions, passing scores are around—or below—a 270 out of 400 or 135 out of 200, equating to about 67.5%. This means you don’t need to be perfect to pass. That is a D+!
• Focus on the Negative: It’s human nature to remember what you didn’t know rather than what you did. You might fixate on a tricky Real Property or Torts question, forgetting the questions you answered well. Some students say “there were no homicide questions!” when in reality, there were five, according to the NCBE’s rules! They simply think this because they did not remember seeing questions they knew the answer to.
• Peer Comparisons: Discussing the exam with peers can create doubt. You might convince yourself you answered incorrectly based on others’ responses, even if your answers were correct.
• Comparison to Model Answers: Remember, your answers are often compared to other students’ answers, not a perfect model answer. Graders have a rubric to follow but they know not everyone will get everything right.

For a deeper dive into why your feelings might not correlate with your results, read this detailed post.

Engage in Relaxation Techniques to Calm Down After the Bar Exam

Implementing relaxation techniques can significantly reduce stress and help you calm down after the bar exam.

Mindfulness and Meditation

Mindfulness and meditation can help center your thoughts and reduce anxiety. Apps like Headspace and Calm offer guided meditations specifically designed to ease stress. Practice deep breathing exercises to help calm your mind.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then slowly relaxing each muscle group in your body. This technique can help release physical tension and promote relaxation.

Stay Physically Active to Calm Down After the Bar Exam

Physical activity is a powerful way to reduce stress and anxiety. Exercise releases endorphins, which are natural mood lifters.

Exercise Regularly

Whether it’s running, going to the gym, or doing yoga at home, regular exercise can provide a healthy distraction and improve your mood. Physical activity also helps you sleep better, which is crucial during this waiting period.

Outdoor Activities

Spending time outdoors can be incredibly therapeutic. Activities like hiking, biking, or even a leisurely walk in the park can help you connect with nature and clear your mind.

Disconnect from Stressors to Calm Down After the Bar Exam

It’s essential to disconnect from anything that increases your anxiety about the exam.

Limit Discussions About the Exam

If friends, classmates, or family members keep bringing up the exam, kindly tell them that you don’t want to discuss it anymore. Put family on notice that talking about the exam is stressful and you’d appreciate it if they stopped asking about it or discussing results.

Reduce Social Media Exposure

Avoid social media if it stresses you out. If your friends keep posting about the bar exam, consider taking a break from social media or unfollowing their posts temporarily.

Plan for the Future to Calm Down After the Bar Exam

Having a plan can help you manage anxiety and give you a sense of control.

Make a “Plan A” for Passing

Think about what you’ll do if you pass the bar exam. Will you look for jobs, reach out to specific contacts, or move? Having a detailed plan can ease the anxiety of uncertainty.

Create a “Plan B” for Failing

Consider what steps you’ll take if you don’t pass. Who will support you? Will you seek tutoring, or take time off work? Having a plan in place can help you feel prepared for any outcome.

Focus on Self-Care to Calm Down After the Bar Exam

Taking care of your physical and mental well-being is crucial during this waiting period.

Maintain a Healthy Routine

Stick to a routine that includes a balanced diet, regular exercise, and sufficient sleep. Avoid excessive caffeine and alcohol, as they can exacerbate anxiety.

Pamper Yourself

Treat yourself to some self-care activities. This could be anything from a relaxing bath to a spa day at home. Small acts of self-love can make a big difference in how you feel.

Take Time to Enjoy Life!

Sometimes, the best way to calm down after the bar exam is to remind yourself that life goes on, regardless of the outcome.

Take a Break

Spend time with family and friends, go on a post-bar exam vacation, or volunteer. Engaging in enjoyable activities can help you relax and provide a much-needed break from exam-related stress.

Avoid Overanalyzing the Exam

Constantly thinking about what you wrote or didn’t write won’t change the outcome. Remind yourself that the exam is over, and you cannot change your answers. Let it be, and focus on the present.

Knowing how to calm down after the bar exam is crucial for your mental and physical well-being. By acknowledging your feelings, engaging in relaxation techniques, staying physically active, disconnecting from stressors, planning for the future, and focusing on self-care, you can manage your post-exam anxiety effectively. Remember, the bar exam is just one part of your journey, and taking care of yourself is essential for your future success as an attorney.

For more tips on managing post-bar exam anxiety, check out JD Advising’s resources here and here.

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