GUIDANCE ADVICE

MANAGING TEST ANXIETY

What is Test Anxiety?

Test anxiety has two components -- mental and physical. The mental component of stress includes all of your thoughts and worries about the test. The physical component includes feelings, sensations and tensions. Specific symptoms can include insomnia, loss or increase in appetite, or the inability to concentrate prior to the test. During an exam, symptoms include confusion, panic, mental blocks, nausea, or fainting.

Signs of Test Anxiety

Before Exam:

Block or freeze when studying

Worry about exam days in advance

Never feel prepared even after studying

During Exam:

Forget what you have studied

Go blank or feel panicky

Hands tremble or perspire

Watch others/teacher/clock

After Exam:

Remember material

Find careless mistakes after exam is returned

What Causes Test Anxiety?

Not prepared for test.
Imagining that one test is going to determine your entire future.
Listening to others who tell you how difficult the test is going to be.
Studying with nervous people.
Telling yourself that you are not as smart as the other students.
Asking other students how long they studied.
Assuming that the exam will be made up entirely of trick questions.
Not knowing when the test will be given.

How to Stay Calm Before and During Tests

Prepare well in advance. Organize your time to study each week so as to avoid pulling all-nighters.
Know time and place of test.
Don't get to class late - panic is contagious.
Don't quiz each other just before the exam.
Allow yourself time to "warm up".
Read and plan your approach to the test.
Pay attention to the test, and not to yourself and others.
Relax yourself physically during the test.
Keep learning study skills and test taking techniques.
Plan time each day that you will NOT think about exams.
Plan to do at least one special thing for yourself each day.
Getting a good night's sleep, exercise and good nutrition are important ingredients to managing stress.

Learning to Deal with Test Anxiety

Dealing with your THOUGHTS

Yell STOP!: Do this aloud, if possible but not in class, or to yourself to momentarily break the cycle of worry.

Visualize Success: Imagine in great detail, taking the test successfully. For example: imagine writing quickly and confidently, handing in the paper triumphantly, celebrating later, etc.

Focus: Focus your attention on a specific object, leaving no room in your mind for anxiety-related thoughts. This approach is similar to meditation techniques.

Praise Yourself: Talk to yourself in a positive way. Consider such phrases as: "I am very relaxed," "I am doing a good job on this test", etc.

Consider the Worse: Expand on your fear and take it to the limit of absurdity. Generally, you will start laughing when you see the absurdity and will become more relaxed.

Dealing with FEELINGS

Breath Deeply: You can calm physical sensations within your body by focusing your attention on your breathing. Take long, deep breaths, filling your lungs and abdomen with air and then releasing it.

Scan your Body: Simple awareness is an effective technique to reduce the tension in your body. Start with your feet and move upwards, telling the various muscle groups to relax.

Tense and Relax: Find a muscle that is tense and make it even more tense, then relax it. The net result is that you will be aware of the relaxation and allow yourself to relax more.

Use Your Imagination: Imagine yourself in a peaceful, natural setting.

Describe your Anxiety: Tell yourself how large it is, where it is located in your body, etc. This may help it disappear.