ABGC Updates

On the day of your American Board of Genetic Counseling (ABGC) Certification Examination (a.k.a. the “genetic counseling boards”), and even throughout the week leading up to it, self-care may be one of the last things on your mind amid all the inheritance patterns and testing methodologies. Many people will plan relaxing days for after they take the exam, but I argue those are just as important in the days leading up to the test as well.

Remembering to take time for yourself is one of the best kept test-taking secrets. Self-care before and on test day may look different for everyone, but I have complied a list of the things I did which helped put me in a better headspace for taking the ABGC Certification Examination.

8 Self-Care Tips When Preparing for the Genetic Counseling Board Examination

While this list could continue forever, I think the most important thing to think about when it comes to self-care surrounding the ABGC exam is that you cannot forget to practice it. It is so easy to get burnt out throughout the study process and feel exhausted by the time exam day comes. Taking some time for yourself in the days before the exam, and even on exam day, can refresh your body and mind and put you in the best headspace to take your certification exam.

1. Set a hard limit on when you are done studying.

   My exam was on a Friday morning, so I set Wednesday night as the last time I would look at any study materials. I have found that the day before a big exam I always seem to try and cram something last-minute in. Setting the hard limit for myself helped me to not feel guilty that I was missing content or wasting precious time since I had already built the day off into my schedule.

2. When possible, take time away from work before and after.

   If you are already working at the time of your ABGC exam, consider taking some time off the week of the test. Some workplaces may have this built into your schedule, so check with your job for the specifics. I took a half day on the day before my exam because I knew that I would need to stay busy at least part of the day to calm my nerves but having the afternoon off allowed me to begin my personal reset/refresh routine sooner than I would have if I had been at work all day.

3. Do something you love the day before the test.

   Often, people have planned something fun or relaxing for after they take the ABGC exam as a treat for finishing the test. While I fully support this (see point number seven), it is important to have a treat before test day, too. The day before my exam, I went to a local bookstore and spent time combing the shelves. The few hours I was at the bookstore helped me to quiet my nerves and gave me a chance to find some exciting new titles to read when I was no longer focused on exam review.

4. Have a support system on hand.

   As someone who currently lives alone, it was important for me to have support people on hand before and after the exam. Whether your support system is your partner, your parents or your best friends, having them nearby (physically or virtually) can make a huge difference. Just the simple act of my parents being around the day before and day of my exam reminded me that I am not going through this alone.

5. Plan a comfortable confidence-boosting outfit.

   Although clothes might not be the first thing on your exam day list, they are an integral part of your day. The test is long, so comfortable clothes are necessary, but your clothes can also help to boost your mood. So, break out the lucky shirts and funky patterned socks! My Eras Tour t-shirt goes without explanation, but my purple checker pattern vans make me smile every time I wear them, so they were necessary for test day. Any time I needed a little moment to breathe, as silly as it sounds, I would look down at my feet and see something that made me happy.

6. Create a pump-up playlist.

   Whatever music you are into, make sure it is queued up for getting ready before the test. Use it to set your mood and your focus. If music does not work for you, try having a podcast or a guided meditation ready to go instead. Whatever helps to put you in the right headspace for test time.

7. Plan something to look forward to after the test.

   Book a massage, take a vacation, make reservations for a fancy restaurant or plan to lay in bed and sleep for hours —whatever feels like a treat to you, have it lined up for after the exam. Immediately post exam, I went out to lunch with my parents and then took a nap. The weekend after my exam, I had planned a spa day. Having that spa day to look forward to, like a light at the end of the tunnel, was the perfect motivation. No matter what the outcome of the test is, you deserve something special.

8. Get a good night’s sleep, hydrate and eat.

   These are all things we know we should do, but are we all good at doing them? Try to get a full night of sleep not just the night before the exam, but for a few nights before that too. Stay hydrated while you are grinding through your last bits of studying and throughout the day before the exam. Remember to eat. Even if you are someone who, on a normal day, cannot stomach breakfast, try to put a little something into your system. Your brain and body will need fuel to power through the exam.