Tamara D. Hanoski, Ph.D.
Provisional Chartered Psychologist
Student Counselling Services
University of Alberta
You walk into the exam room…confident that you know the material and can pull off a good grade.
You’re feeling a little nervous, but not any more than at other times in the past. The test arrives, your hand is a little shaky while you’re writing your name down on the answer sheet. The first two questions go fine. Then you read the third question. It seems to be coming at you from about 45 degrees off from what you were expecting… Then it happens… Everything goes blank, and even the easy questions you know you know you suddenly can’t understand, let alone answer… Ten minutes before the test is about to end, you start to comprehend some of the questions. You answer some of the easy ones. Even the difficult ones suddenly start to make sense. But it doesn’t matter anymore.
Time’s up… (MichiganTech, 2000).
Exam anxiety is a fairly common phenomenon that involves feelings of tension or uneasiness that occur before, during, or after an exam (Glendale Community College Counseling Center, 2000). Many people experience feelings of anxiety around exams and find it helpful in some ways, as it can be motivating and create the pressure that is needed to stay focused on studying. However, in some cases, anxiety can become so intense that it leads to disruptive symptoms that ultimately lead to a negative impact on one’s performance. In these cases, it is important for students to attend to their symptoms and find a way to cope effectively, so that their schooling does not suffer any further.
As a first step, it is important to determine whether the anxiety is “true” test anxiety, or is due to a lack of adequate preparation (University of Illinois at Urbana-Champaign Counseling Center, 2000). The student will need to ensure that he/she spends enough time studying, has adequate study strategies, attends class regularly, and understands the class material. If these issues have been addressed and he/she still continues to experience intense symptoms of anxiety, then it is likely that he/she is suffering from true (or classic) test anxiety, and will need to target his/her particular symptoms directly.
Although anxiety can affect each person in different ways, there are several symptoms that are quite common. Some of these are emotional, which include feelings of fear, disappointment, anger, depression, or helplessness. Other symptoms are more behavioral, ranging from fidgeting or pacing to substance abuse or other self-destructive behaviors. There are also physiological symptoms, which include fast heartbeat, feelings of nausea, headaches, lightheadedness, sweating, and other disruptions in bodily functions. Finally, many people experience cognitive symptoms, such as negative thinking about oneself, racing thoughts, loss of memory, and “blanking” out (Glendale Community
College Counseling Center, 2000).
Some of the strategies for coping with exam anxiety are quite practical and relatively easy to implement, such as avoiding caffeine, arriving early to the exam, avoiding people who speak negatively, meeting with the professor to discuss class material, getting a good night’s sleep, and

reading exam directions carefully (Glendale Community College Counseling Center, 2000; University of
Western Ontario, 2000). Students will also need to ensure that they are practicing good time management skills and managing their stress on a daily basis through exercise, good nutrition, social support, enjoyable activities, and balance in their lives.
One of the most important components in dealing with exam anxiety is stopping a negative spiral from occurring, which can happen when one sign of anxiety (e.g., trembling hands, negative thoughts about one’s performance) leads to a “chain of negative thoughts and images…each feeding on the one before and giving rise to another…” (Oregon State University: Distance & Continuing Education, 2000). This can lead to an increase in one’s anxiety level to the point where he/she can no longer perform at an acceptable level. There are many strategies that can be used to interrupt this cycle, such as breathing deeply; relaxing tense muscles; repeating positive, reassuring statements to oneself; taking a short break from the exam situation; and visualizing oneself doing well (University of Illinois at Urbana-
Champaign Counseling Center, 2000).
Exam anxiety can be treated very effectively by continually practicing the above strategies. As some of these may be difficult to learn on one’s own, Student Counselling Services provides individual counselling, as well as Exam Anxiety and Relaxation workshops, to aid in this process. For more information, please call Student Counselling Services at 492-5205 or visit our office at 2-600 Student
Union’s Building.
References
Glendale Community College Counseling Center. (2000). Do you have test anxiety? [On-line]. Available: http://www.gc.maricopa.edu:160/counseling/test.htm
MichiganTech. (2000). Test anxiety [On-line]. Available: http://www.counseling.mtu.edu/frameTestAnxiety.html
Oregon State University: Distance & Continuing Education. (2000). Tackling test anxiety [On-line].
Available: http://www.osu.orst.edu/dept/osustate/studentservices/anxiety.html
University of Illinois at Urbana-Champaign Counseling Center. (2000). Test anxiety [On-line]. Available: http://www.couns.uiuc.edu/Brochures/testanx.htm
University of Western Ontario, London, Canada. (2000). Managing your test anxiety. Student development centre’s learning skills service [On-line]. Available: http://www.sdc.uwo.ca/learning/mcanx.html

Stress Management Montana State University - Department of Health and Physical Education Here's a rather comprehensive discussion of stress and stress management as it relates to test anxiety. Should give persons suffering with test anxiety a number of approaching to understanding this problem.
2 Test Anxiety Inventory University of Calgary - John Mueller Maybe you are affected by test anxiety... maybe not. Take this anxiety inventory and know if this is your problem. ** 3 Dealing with Test Anxiety
University of St. Thomas' ISS-Learning Center "Take a piece of candy, or some other nourishment to help take your mind off of your anxiety". Hmmm... If candy is nourishment, what is pizza ??? :=) ** 4 Stamp
Out Test Panic College Entrance Examination Board "Like it or not, you’re going to be taking tests your whole life. You might as well learn how, now." How true... how true!!! Here's another wisdom found on this page... "Never let test scores freak you out." Amen! Far too many students look to the grade and not the learning first. *** 5 Basics About Stress Management North Carolina State University - Counseling
Center Excellent content. Includes suggestions such as "Before or during the exam, be aware of and seek to challenge and change any distorted situational or self appraisals." In other words, you need to start listening to the thoughts you are thinking. And be prepared to be shocked. Some of us are pretty tough on ourselves. 6 Conquering Test Anxiety Gustavus Adolphus College - Academic Support
Services The first few paragraphs at this site are worth their weight in gold. "Here are some things to think about... One test will not “make or break” your career. Do not feel your whole future is at stake. One test will not keep you out of graduate school, or from getting a job." If you find yourself saying, "Yeah, but what if I always mess up on exams," then you probably DO have test anxiety. ** 7 Test Anxiety Hampden-
Sydney College - Counseling Center Here's one I hadn't thought about before: "Avoid frightened students.
Anxiety is contagious" I can see it now... a sign posted next to the door of the room where the exam is being administed with a picture of a "frightened student" on it with a red circle and line drawn through it!
:=)
** 8 Test Anxiety SUNY Potsdam - Counseling Center "The first step is to distinguish between two types of anxiety. If your anxiety is a direct result of lack of preparation, consider it a normal, rational reaction. However, if you are adequately prepared but still panic and/or overreact, your reaction is not rational." That's a key idea so let me draw a little more attention to it. Test anxiety is "irrational". Perhaps you have never thought that you might at times behave or think irrationally. But it's not all that uncommon.
And it's certainly nothing to be afraid of or ashamed of. But it is something you can work on and correct.
Hey, this is a Clem's Pick site. Excellent content and site layout! The "self help" link at the bottom of the page takes you to a lot of other excellent advice and materials. 9 Overcoming Test Anxiety Albert
Ellis Institute "It is the purpose of this paper to examine test anxiety within the framework of Rational-
Emotive Therapy (Ellis, 1962, 1973), and to offer suggestions and specific techniques to reduce tension and improve performance in a wide variety of anxiety-arousing test situations." Don't be scared by the technical jargon or approach. This is one of the best discussions about the causes and solution to test and other anxieties. Make sure you click to visit the second and subsequent pages *** 10 Test Anxiety
Sam Houston State University Counseling Center This is a Clem's Pick! Loads of information here, for example: "Your grade is not necessarily a reflection of your preparation. Most of my students believe that the success of a test anxiety reduction program should be measured by the grades obtained. The reality is that your grades will not improve immediately. It will take time and more than one test to see that kind of results." Reminds me of the student who brought a rabbit's foot, can of coke and stick of gum to the exam to dispel his tension. When it didn't work he was disappointed and more anxiety than ever. He needs to read this paper! 11 Preparing for Finals or being Test Wise University of Rhode Island

Counseling Center One of a series of articles available. Click the link at the bottom of the page to see the others. ** 12 How to Keep Calm During Tests University of Texas - Austin - Learning Skills Center
"DON'T TALK ABOUT THE TEST with classmates immediately beforehand, if you know it raises your anxiety level. To do so may nourish group paranoia." And you thought all you had to worry about was
"academic anxiety!" ** 13 How to Overcome Test Anxiety Wayne F. Perkins, Educational Hypnotist "You are getting sleepy... your eyes are getting heavy"... Actually, Self-hypnosis Instruction (as described on this site) can be very helpful in dealing with the irrationalities of test anxiety. Give it a try! :=)
*** 14 How to Master Stress Mind Tools Mind Tools Ltd. claims their mission is "to provide high quality software and information designed to help you to think your way to a happy and successful life." They have a very complete discussion of general stress management techniques and a bookstore with lots of suggested reading material. *** 15 Reducing Exam Anxiety and Improving Concentration Learning Skills
Programme - York University An extraordinarily detailed and comprehensive discussion of exam anxiety.
The style is so interesting you'll just have to spend the time to read the whole thing. The best news? They have other links to even more study related material. Terrific site !! A Clem's Pick !! 16
Strategies to Control Exam Anxiety University of Northern British Columbia Just a small list of suggestions but I do agree with the advice "try to predict what will be on the exam" not just to reduce exam anxiety but also to improve exam scores of even confident students.
* 17 Managing Exam Anxiety and Panic -
A Guide for Students Student Services - Headington Campus "Sometimes exam anxiety is linked with a lack of confidence or low self-esteem. Sometimes it may be the result of pressure from family or teachers in the past, or a more general fear of failure." This site has a very excellent discussion about uncovering exam anxiety. Although the amount of material presented isn't extraordinary, I felt the approach and sensitivity demonstrated were remarkable. I rate this a Clem's Pick !! (PS... I wasn't able to locate
"Headington Campus". Anyone knowing what university or school this is, please let me know!)
18 The Effects of Exam Anxiety of Grandma's Health The Centre for Teaching and Academic
Growth - University of Northern British Columbia Here's a reprint of an article originally published in the
Chronicle of Higher Education. This is a really cute article that I just have to quote a little of to whet your appetite. "In my first semester of teaching, during the week before the midterm exam, I got numerous phone calls and visits from the roommates of many of my students, reporting a series of problems.
Mononucleosis seemed to have struck a sizable portion of my class, along with the more common colds and flu. A call from one young woman awakened me with the news that her roommate's grandmother had died, so she (my student) would be unable to take the exam. I expressed my condolences, and assured the caller that her roommate would not be penalized for such an unexpected tragedy. Over the next few days I received many more calls - informing me of sickness, family problems, and even the death of a beloved cat. One student telephoned to say he couldn't get to the exam because his car had been stolen.
By the end of the week, as you may imagine, I had become a good deal less sympathetic. I was probably downright short with the student whose cat had died. The thought of three grandmothers passing away, all within the short exam period, caused me a good deal of remorse." Ah yes... I've seen similar
"outbreaks" of flu and other health problems right around exam time too. Go read the whole article now...
It's funny stuff!! *** 19 Surviving Exams Student Health - The University of Virginia I like this profile... "Is This You? Two weeks left to do a semester's reading... and papers were due yesterday!
Sleep is something vaguely remembered... Exercise means dragging yourself from your desk to the soda machine and back... Chips, candy bars, and coffee are mainstay of your diet. You've lost your concentration and problem-solving abilities. Feeling helpless and overwhelmed is an everyday occurrence." See yourself here??? It would be a good idea to read a little further then !! ** 20

Tactics for Managing Stress and Anxiety Counselling Services - University of Victoria Pretty good site.
The hit on all the important ideas without getting bogged down in the details. *** 21 Coping and
Stress Management Freshman Outreach Program at Edinboro University Here's a site with some
"Academic Survival Tips" including "Coping and Stress Management". The site itself is quite extensive so when you have a little while, investigate some of the buttons to take you to the Main Menu and see what else they have. A Clem's Pick !!
 Developing good study habits and strategies ( a link to our directory )
 Managing time

(dealing with procrastination, distractions, laziness)
Organizing material to be studied and learned

Take a step by step approach to build a strategy and not get overwhelmed
Outside pressures success/failure consequences (grades, graduation), peer pressure, competitiveness, etc.
 Reviewing your past performance on tests to improve and learn from experience
 Approach the exam with confidence:
Use whatever strategies you can to personalize success: vizualization, logic, talking to your self, practice, team work, journaling, etc.
View the exam as an opportunity to show how much you've studied and to receive a reward for the studying you've done


Be prepared!
Learn your material thoroughly and organize what materials you will need for the test. Use a checklist
Choose a comfortable location for taking the test
 with good lighting and minimal distractions
Allow yourself plenty of time, especially to do things you need to do before the test and still get there a little early
 Avoid thinking you need to cram just before
 Strive for a relaxed state of concentration
Avoid speaking with any fellow students who have not prepared, who express negativity, who


 will distract your preparation
A program of exercise
 is said to sharpen the mind
Get a good night's sleep the night before the exam
 Don't go to the exam with an empty stomach
Fresh fruits and vegetables are often recommended to reduce stress.
Stressful foods can include processed foods, artificial sweeteners, carbonated soft drinks, chocolate, eggs, fried foods, junk foods, pork, red meat, sugar, white flour products, chips and similar snack foods, foods containing preservatives or heavy spices
Take a small snack, or some other nourishment to help take your mind off of your anxiety.
Avoid high sugar content (candy) which may aggravate your condition
 Read the directions carefully
 Budget your test taking time
 Change positions to help you relax
 If you go blank, skip the question and go on
 If you're taking an essay test and you go blank on the whole test, pick a question and start writing. It may trigger the answer
 in your mind
Don't panic when students start handing in their papers. There's no reward for being the first done
 Relax; you are in control.
Take slow, deep breaths
 Don't think about the fear

Pause: think about the next step and keep on task, step by step
Use positive reinforcement for yourself:

Acknowledge that you have done, and are doing, your best
Expect some anxiety
It's a reminder that you want to do your best and can provide energy
Just keep it manageable
 Realize that anxiety can be a "habit" and that it takes practice to use it as a tool to succeed


 List what worked, and hold onto these strategies
It does not matter how small the items are: they are building blocks to success
List what did not work for improvement
Celebrate that you are on the road to overcoming this obstacle

Test Anxiety , Counseling Services, University at Buffalo, State University of New York
Test Anxiety
The Counseling Center, University of Missouri-Rolla
Virtual Handouts: Test Anxiety , University Counseling Center, George Washington University http://learning.concordia.ca/Help/handouts/ExamAnxiety.HO/examanxietystrategies.shtml
Strategies for Reducing Exam Anxiety
Stress is universal. Everyone experiences it, to some degree. Although you can't always avoid stressful situations, you can take steps to control your stress and anxiety in such situations. Here are some strategies to help reduce exam anxiety.
BEFORE THE EXAM: Prepare
 Learn and review as you go. Don't leave all your studying til the last minute.
 Know when you know. Test yourself often on course material. Don't just read and recognize!
 Find out how you will be tested and prepare by answering that kind of question: solve problems, explain/compare theories, apply theories to situations, etc. Practise without notes or your textbook and with a time limit, just like on the exam
 Set realistic and achievable goals. don't be a perfectionist who tries to learn everything. and don't tell yourself that you have to "ace" every exam.
 Eat and sleep well before an exam.
DURING THE EXAM: Be positive and strategic
 Think positive thoughts at the beginning and throughout the exam. Tell yourself that you are prepared, you can do it, you deserve to succeed, youÕll get at least part marks on hard-to-do questions, etc.
Remember that your future does not depend on the specific outcome of a  specific exam.
 View exams as an opportunity to show what you know.
 Use effective test-taking strategies (See handout on "Strategies for Taking

Tests and Exams")
LEARN AND USE RELAXATION TECHNIQUES
 Learn to relax your body by using deep breathing and muscle relaxation.
 Prior to an exam, visualize yourself relaxing and coping successfully during the exam.
 Visualize stress-provoking situations and rehearse mentally how you will handle them and control stress.
Student Learning Services, Concordia Unviersity