1. Practice “4-7-8” breathing (twice a day)

Inhale 4 seconds, hold 7 seconds and exhale 8 seconds.
Do it when you wake up and before going to sleep the week before the DELE. This way you train your nervous system to calm down “to order”.

2. Simulate the exam... with real stopwatch

Recreate the 4 complete tests, Same schedule and same break. Your brain will identify the situation as familiar and will reduce the alert on the official day.

3. Plan the route with extra margin

Arrive 30 minutes early. You'll avoid the “what if I miss the bus?” panic and you'll have time to find your classroom, sit down and calm down before the first test.

4. Create you Playlist Of concentration

Choose 3-5 songs that relax you (< 90 BPM). Listen to them after studying and on your way to the center. You'll associate that music with a state of calm.

5. Use discrete physical anchors

An elastic band on the wrist or an anti-stress ball in the pocket. Squeeze for 3 seconds, release and breathe. It reminds you that “you control” when you notice tension in the room.

6. Divide the exam into “micro-objectives”

Instead of thinking “4 hours of exam!” , focus on the Next task. When you finish it, celebrate in your head: “First goal done!” ; repeat.

7. Apply the “STOP” method if your mind is blocked

  1. Stop — release the pen for a few seconds.
  2. Take a breath — 4-7-8 express breathing.
  3. Observe — what task are you doing? , what exactly are you asking for?
  4. Proceed — resume with renewed focus.

8. View the final result (SUITABLE!)

Every night, close your eyes for 2 minutes and imagine that you see your name next to the text “SUITABLE”. This mental test reinforces trust and reduces self-censorship.

And then?

If you are still not sure about your level, do our Self-level test and start off on the right foot.
If you're looking for a step-by-step guide, see My DELE online courses and prepare each test with specific strategies.

Remember: Anxiety doesn't magically disappear, but with practice you turn it into positive energy. See you at the course... and we'll celebrate your APTO!

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