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Managing Test Anxiety

Everyone experiences some level of nervousness or tension before tests or other important
events. A little anxiety or stress can actually help motivate us and make us more alert.
However, too much of it can interfere with our ability to prepare for and perform on tests.

Test anxiety can arise from many sources:

• Lack of preparation/Lack of good study skills
• Inadequate information (about the format of the test, material to be covered in the test)
• Difficulty handling time pressure
• Internal and external pressures to succeed
• Fear of being evaluated
• Fear of failure
• Perfectionism
• Competition
• Catastrophic thinking ("I don't know the answer …I'll fail the test…I'll fail the
  course…I'll never graduate…I'll never get a job…")

Coping with Anxiety…

One of the most common ways that we cope with anxiety is to avoid the problem. However, avoidance often makes matters worse and creates more anxiety. What may be more helpful is to work on improving your coping strategies. Follow the tips below for reducing anxiety before your next test.

Coping Strategies

1. Psych yourself down before the test. Too much arousal before the test can make it hard to concentrate and focus. Try the techniques below to help control the physiological reactions to the stress of taking a test:
   · Take a few deep breaths before the exam begins. Breathing becomes shallow and rapid during stressful situations. Slow deep breathing (extending your belly as you slowly inhale) enriches your supply of oxygen, which can help improve concentration and decrease muscle tension. Close your eyes if you’re comfortable, then bring your attention to the tip of your nose. As you breathe in, notice that air coming in tends to be cooler and air breathed out is warmer. Focusing four or five breaths on “cool air in, warm air out” can help calm anxious mental activity.
   · Alternate tensing and relaxing large muscle groups. Start at your toes, raise and hold while tensing your legs and buttocks for a count of 4. Release the tension and relax your legs. Raise your shoulders and clench your fists for a count of 4, then release the tension and relax. Slowly twist to your right in your seat until you feel a stretch in your lower back. Hold it for a count of 4 and exhale as you twist back to center. Repeat to the left.
   
2. Review the entire test first—read directions twice! Then go back and prioritize the questions according to your ability to answer them.
   
3. Construct a short outline for essay questions. This will help you avoid “rambling” and repetition.
   
4. Read all multiple choice options first and eliminate the most obvious incorrect responses. If you are unsure of the correct response, rely on your first impression and move on.
   
5. Pace yourself. If it appears you will be unable to finish the entire test, concentrate on the portions you can answer well.
   
6. Control anxious thoughts. Tell yourself “I can be anxious later, now is the time to take the test.”
   
7. Counter negative thoughts. Judging your performance during the test can be self-defeating. Focus on the present moment (answering the question in front of you) not on worries about your potential grade, your performance, or any other distracting thoughts. Negativity wastes energy and is a useless distraction!

PRACTICE, PRACTICE, PRACTICE! You’ve had years of “learning” to get stressed and anxious during tests, so be patient with yourself as you try to learn a new, relaxed way to respond. Practice “psyching down” on a regular basis (in your room, before studying, or before class) and soon you’ll be able to take tests in a more relaxed state.

More good advice:

• Avoid "cramming." Figure out how much time you will need to study for the exam,
  and plan your studying accordingly. Trying to master a semester's worth of material the
  day before the test is impossible and can easily produce anxiety.
• Practice taking the test. Go to the room where it will be held and familiarize yourself
  with the surroundings.
• Get a normal night's sleep the night before the exam. Pulling an “all-nighter” will
  intensify your anxiety because a brain lacking sleep cannot retain information recently
  learned.
• Eat a healthy meal before the test. Avoid simple carbohydrates (sugar products),
  which can lower your blood sugar and produce symptoms such as: dizziness,
  headaches, lightheadedness, lack of concentration, and anxiety. Choose complex
  carbohydrates (whole grains) and proteins, which help stabilize your blood sugar.
  Avoid coffee if you are prone to "caffeine jitters."
• Stop studying an hour before the test. Seeing something you don't know at the last
  minute could make you more anxious. Instead, spend the hour before the test relaxing;
  you might try techniques such as deep breathing or progressive muscle relaxation.
• Avoid talking about the exam with peers upon arrival at the test site. Try sitting alone
  to avoid hearing other students’ conversations.
• Take a few deep breaths before the exam begins. Breathing becomes shallow and
  rapid during stressful situations. Deep breathing enriches your supply of oxygen,
  which improves concentration and decreases muscle tension.
• Read the entire test before starting. Then go back and prioritize the questions
  according to your ability to answer them.
• Don't focus on the grade. Avoid setting unrealistic goals for your performance;
  instead, start with small goals, like getting 5 more points than you did on the previous
  exam. Remember that grades are not a reflection of your self-worth; they do not
  necessarily predict your future success.
• Determine the origin of your anxiety. Anxiety is often caused or made worse due to
  your own negative internal dialogue. Negative thoughts are self-defeating and may
  even be irrational. For every frightening or negative thought you have, think of a
  rational counter-thought.

If Anxiety Continues…

It may be helpful to meet with a counselor from Student Health Services in the the Habif Health and Wellness Center to discuss the various sources of your test anxiety and learn better coping strategies that meet your personal needs. You can make an appointment by calling 935-6666.
It may also be helpful to visit Cornerstone’s Center for Advanced Learning in Gregg Hall.

Cornerstone resources include:

• Study groups tailored by experienced peer mentors
• Mentors: One-on-one help with course content, concepts, and problem solving
• Help desks: One-on-one help with calculus, writing, psychology, biology
• Workshops and study sessions to help you excel in core courses like chemistry,
  calculus and biology
• Educational Skills Workshops to help you develop your reading, time management,
  note-taking and critical thinking skills
• Technology Laboratory: Assess your knowledge in a field, gain certain technological
  skills, and discover your learning style
• TRIO/Student Support Services: Cultural programs, internship assistance, resources,
  and financial support for eligible students who are the first in their families to attend
  college, face economic obstacles, are veterans, or meet disability criteria
• Disability Resources: Accommodations, services and advising available for eligible
  students with disabilities

For resources and programming on related topics such as anxiety, depression, sleep, and stress, or to meet with a stress management specialist to learn skills for coping with stress and managing anxiety, contact HEALTH PROMOTION SERVICES at 935-7139.