Change the way you think about a test to make it less scary.
You can control the kinds of thoughts that you have about testing situations. You can start by
making a list of thoughts that normally come into your head when you are about to take a test. Many of
these thoughts contribute to your test anxiety and make it worse. In psychology, we call these thoughts
irrational beliefs (beliefs not based on the facts or reality) because they cause strong emotional
reactions and negative behaviors that don’t help you. When you learn to think in a more rational (based
on the facts) manner, much of your test anxiety can be eliminated or reduced. Separate your list of
thoughts into irrational thoughts/beliefs and rational thoughts.
Irrational Thoughts/Beliefs
Rational Thoughts
Example (student #1):
Example (student #2):
I am never able to get things done on time. I don’t
have time to study and I'll probably fail again.
There is a difficult test coming up. It will be hard
and will require a lot of preparation.
Now, it is time to prove that the irrational thoughts/beliefs are wrong! You can come up with an
alternative belief or way of thinking about the situation.
In the example above, student #1 thinks irrationally and begins to procrastinate (note how this
student’s thoughts are leading to negative behaviors). Student #2 has a different approach, using
rational thinking, which leads to positive behavior (studying) that is likely to result in a good grade on
the test. If student #2 goes into the classroom to take the test and begins to feel test anxiety, she can be
reminded that she has prepared adequately for the test (a rational thought).
Part of the process is to plan in advance what you will do when you feel test anxiety. In doing
that you can develop a set of positive or rational self-statements, such as:
"I have prepared well; I can pass this test."
"There probably will be some questions I can't answer, but that doesn't mean
I can't get a good grade."
Write a few statements like these on a 3 x 5 index card and take them with you the next time you have a
test. Read them aloud to yourself just before the test, and say them to yourself during the test if
necessary.
Shirley “Mandy” Sexton, Ph.D. (2011). Roane State Community College.