Exercise before an exam to reduce stress hormones and increase endorphins. A 20-minute walk can clear your mind and improve focus.
Get 7-9 hours of sleep before an exam. Sleep consolidates memory and improves cognitive function. Avoid caffeine late in the day to ensure quality rest.
Practice the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8. This activates the parasympathetic nervous system, lowering heart rate and reducing anxiety before an exam.
High-quality foam or silicone earplugs can reduce noise by 20-30 decibels. Keep a pair in your bag for unexpected noisy environments or travel.
To block city noise (traffic, sirens), use a fan, white noise machine, or a dedicated app playing rain sounds. This masks irregular noise spikes, making sleep easier in noisy environments.
Boil water for 1 minute to kill pathogens. At high altitudes, boil for 3 minutes. This is the most reliable method for killing bacteria and viruses.
Many plants have medicinal properties, but only use those you are certain about. Willow bark can be used for pain relief (contains salicylic acid). Avoid unknown plants.
Clean the blister with soap and water. If it needs draining, use a sterile needle to poke a small hole at the edge. Do not remove the skin. Cover with a bandage.
Use a portable water filter with a pore size of 0.2 microns or smaller to remove bacteria and protozoa. Pre-filter cloudy water through a cloth before filtering. Filters do not remove viruses.
Do not rub frostbitten skin. Warm the area gradually using body heat or warm (not hot) water. Do not walk on frostbitten feet if possible. Seek medical attention immediately.
Water flowing from a tree stump or vine (if cut carefully and tested) can be a source. Avoid water that is stagnant, smelly, or green. Boiling is always recommended.
Wear a wide-brimmed hat and cover exposed skin. Use a light-colored, loose-fitting shirt. Apply sunscreen if available. Avoid looking directly at the sun to prevent snow blindness or eye damage.
Cool the burn under cool (not cold) running water for 10-20 minutes. Do not apply ice, butter, or oil. Cover with a sterile, non-stick bandage. Seek medical help for large or deep burns.
Use chlorine dioxide or iodine tablets according to package instructions. Allow the water to sit for the required time (usually 30 minutes) before drinking. This does not remove heavy metals or chemicals, only biological pathogens.
Apply mud or clay to exposed skin to repel biting insects. Avoid sleeping near stagnant water where mosquitoes breed. Shake out shoes and clothing before putting them on to remove hidden spiders or ants.
Fill clear plastic bottles with clear water and lay them in direct sunlight for 6 hours (or 2 days if cloudy). UV radiation kills pathogens. This method works best for clear water and does not remove chemicals.
Early signs include shivering, confusion, and slurred speech. As hypothermia progresses, shivering stops, skin turns blue/pale, and the person becomes lethargic. Immediate action: move to shelter, remove wet clothes, insulate the body with dry layers and body heat.
Boiling water at a rolling boil for 1 minute (3 minutes at altitudes above 6,500 feet) kills bacteria, viruses, and parasites. This is the most reliable method when chemical purification is unavailable.
For acute sprains, apply the RICE protocol: Rest (stop using the limb), Ice (15-20 mins every 2 hours), Compression (bandage to reduce swelling), Elevation (raise above heart level). This reduces inflammation and pain effectively.
