DMV test: 3 tips to control anxiety in the driving test

The process to obtain the National Driver’s License (CNH) involves several steps, among them is the dreaded driving test, which has the highest failure rate compared to the theoretical test. And one of the biggest ‘villains’, which greatly harms the performance of candidates, is anxiety.

At the time of the exam, it is very common for well-prepared students to forget to make some signaling, not to have good command of the vehicle or to make silly mistakes due, not to lack of knowledge or technique, but to nervousness. The emotional pressure of the theory test is concrete and should not be minimized.

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Anxiety directly compromises essential competencies evaluated by the DMV, such as:

• attention to detail;
• speed in decision-making;
• fine motor coordination;
• ability to follow directions;
• memorization of procedures.

The good news is that there are practical and simple methods to maintain tranquility and mental clarity before the test.

1. Mindful and controlled breathing

When a person is anxious, the tendency is for the heartbeat and breathing to accelerate, and they may even become panting and intensify the feeling of loss of control. Therefore, using your breath consciously can completely change your mental state in the minutes before the exam.

According to the Drauzio Varella portal, learning to breathe correctly and using simple techniques help relieve the symptoms of anxiety. The most basic rule is to pay attention to how the air enters and leaves your body, it must enter through the nose and exit through the mouth.

When training driving or at the time of the DMV test, if you are feeling anxious and with a very agitated mind, do the following procedure:

• Adjust your posture and sit in an upright position, it can be on the floor or in a chair;
• Pull the air through your nose, slowly and deeply.
• When it’s time to release, pout with your mouth, as this reduces the friction of the tooth and tongue for the air to come out and makes breathing more harmonious.
• Repeat 10 times.

The second strategy can also be practiced daily, during training and before the exam, so that you get more used to the movements:

• Sit with your back straight or lie down;
• Place your hands on your belly;
• Breathe slowly, increasing your belly, counting to five;
• Pause for two seconds;
• Exhale slowly, counting to six;
• Practice for 10 to 20 minutes.

Although the indication is for shorter periods, repeating these cycles for about a minute already contributes to slowing down the heartbeat and activating the nervous system responsible for the feeling of calm.

2. Visualize the Detran test situation to reduce fear

Another technique that is widely used by high-performance athletes, which can work very well for CNH candidates, is visualization. By imagining himself taking the test calmly, the candidate reduces the feeling of threat and activates a positive emotional memory.

This can be applied by following the steps:

• Close your eyes;
• Imagine the day of the exam, from the moment you arrive at the test site and think about your actions in a serene way;
• Visualize each step: get into the car, adjust the seat, start the engine, start the beacon and follow the examiner’s instructions, focusing on tranquility in each step;
• Mentally recreate the feeling of control, steady hands, smooth movements and safe decisions.

This exercise reduces the impact of the unexpected, one of the main triggers of anxiety, and helps you feel more prepared.

3. Anchoring in the present

Many candidates end up suffering in anticipation and destabilization, as their focus is on negative scenarios, possibilities of failure, and consequences of failure. This type of thinking fuels anxiety.

Therefore, the technique of anchoring attention can be of great help to keep the mind in the present moment, preventing the brain from entering a cycle of worries. To execute this strategy, the candidate must:

• Direct attention to a specific point: the contact of the hands with the steering wheel, the pressure of the feet on the pedals or the sound of your own breathing;
• Whenever you notice the mind wandering to fear of the outcome, consciously bring the focus back to that point.

Practicing these three techniques in the days leading up to the test, especially while waiting to be called by the examiner, allows the student to regain emotional balance and convert fear into concentration.