I remember taking my first Blue Book exam in college (well, one that actually meant something to me). It’s intimidating sitting there with a sheet of questions that need to be answered in essay format. No multiple choice, no notes, no open book…entirely from memory. I’d stressed about what could have been on the exam, but in reality, that part was out of my control. What was in my control was how I’d absorbed the information in the prior weeks, how I studied, and how I prepared with the information I was given.

It's quite liberating once you realize how focus and preparation can ease the anxiety of an upcoming exam or interview. Yes, there is still an inherent amount of stress involved, but a lot of that can be alleviated by not only being properly prepared, but understanding that you can only do so much to be ready.

I had a sport psychology professor who taught 3 of my courses in college. I’ll always remember two things she’d always say to us:

That’s something not to take with a grain of salt from someone who coached multiple Olympic athletes to improve their mental game.

The Stoics had long made the distinction of what’s in your control and what is not in your control. Things that are in your control are the internals, they depend entirely on you within your mind, character, and will. Those not in your control are the externals. These are outcomes, events, and circumstances that we can influence but not guarantee.

Things that are in your control:

"Some things are up to us, and some things are not." - Epictetus​

Things not in your control:

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” – Maya Angelou

Here’s a practical, 3-step approach:

1. Morning Check-In

2. Midday Pause

3. Evening Reflection

Lastly, I suggest putting a pinned note in your phone; something to look at to remind you that you can only control the internal things.