My tips would be:
1.Read through the exercise before you play the listening track. Circle and translate any key words likely to come up. This could be specific nouns, names or the questions words "who" "why" "where" etc
2. In the reading exercises, particularly the "who said what" one, look out for different ways of saying things, sometimes you swear somebody didn't say something, but if you look more closely, they did, just not in the wording you're familiar with!
3. For the writing: Stick to the bullet points!! I like to (approximately) plan about a paragraph per bullet point. Also when a bullet point appears to be suggesting that you should come up with ideas, make sure to have at least two, if not more. However, you also need to go into a little bit of detail, and you'll run out of your word count quickly if you have to explain many points. Conversely, if yoou're not going into detail and instead just listing, you're missing out opportunities to show off your language skills
4: Spend a lot of time planning your writing, so many times I would just go straight into writing and then keep adding more and more ideas, and this meant I ran out of space! So plan and then you can pick the best ideas.
5. Sometimes pre-learnt phrases can be useful, but don't just chuck them in if you're not 100% confident about using them as this can just make them look weird and misplaced and like you don't know what you're talking about.
Good luck and don't stress!