Test Anxiety
Beating the Exam
Jitters
By: Lori A. Koehler
What is Test
Anxiety?
Test Anxiety is an
uneasiness or
apprehension
experienced before,
during, or after an
examination.
Most often caused by
concern, worry or
fear.
Dealing Effectively
•
•
•
•
•
•
Get Prepared
Attend Classes
Avoid Cramming
Plan a Study Schedule
Avoid Wasted Time
Optimize
Concentration
• Study Groups
Being Prepared . . .
• Getting prepared for the exam is more than
half the battle. Go to class, find out what is
expected, and know when exams are
scheduled.
• Avoid cramming
• Have a study schedule that makes use of
wasted time.
Meditation
• “Latest science says. .
Studies show that
meditation is boosting
immune systems, but
brain scans suggest
that it may be
rewiring their brains
to reduce stress.”
Do . . .
• Visualize yourself
doing well and
reaching your goal.
• Aim for “A” level
understanding. Don’t
overprotect yourself
by saying you’ll be
lucky to get a “C”.
Do. . .
• Become an expert in
learning what is going
well and what you can
do to improve.
Do. . .
• Practice Relaxing
• Aim for a state of
relaxed concentration
– When you
concentrate, you have
all your energy
focused on your work
and none on your
worry.
Do. . .
• Take care of yourself
– Eat well (avoid
caffeine – it increases
anxiety)
– Get Enough Rest
– Exercise regularly
Taking care of you will
help take care of your
stress and anxiety.
Avoid. . .
• Self Talk – don’t
allow your own subconscious to put you
down
– “I always mess up on
tests.”
– “If I don’t do well on
this exam I’ll fail the
course.”
Don’t. . .
• Compare yourself to
others.
• Don’t hold your
breath.
Test Taking Strategies
• Take a practice test the
day before.
• Review your summary
sheets. Recite your own
words.
• Get enough sleep.
• Stop making critical
statements.
• Be on time for the exam
Relax. . .
• Let your body relax,
put your arms at your
side, close your eyes,
allow your mind to go
blank.
• Tense and release
your muscles,
concentrate on
making them relax
During the Test. . .
• Look over the entire
test, Read the
Directions, plan your
approach, and
schedule your time.
• Start with the easiest
question first.
• Focus on the test, not
others.
Duh. . .
• If you get stumped on
a question, move on
to another question,
this will get your
brain working and
maybe in answering
the next question the
answer will come to
you.
Help, I’m Anxious!
• If you start to feel anxious
practice your relaxation
techniques. Use anxiety
as your cue to relax.
– Close your eyes
– Take 3 Deep Breaths
– Consciously relax
each and every
muscle.
– Get back to the Task
Anxiety before the Test
• If you rely solely on
memorization, your
confidence will be low
and you may be easily
panicked during the test.
• Sooo, emphasize
understanding
– Prepare
– Talk, Rehearse the
answers
Like the Wise Old Owl Be Prepared
Remember studying
begins when you
receive the notes, not
when you receive the
test plan.
Smile, you’ve done it.
• Reward yourself for
having tried. Don’t
go over the test
questions with others.
No matter how the
test went, you can
learn from the
returned exam.
How Do You Prepare for A Test?
How Do You Deal With the Anxiety
of Test Taking?
References
• Test Anxiety - Probert, Barbara, PhD., University of
Florida Counseling Center, July 18, 2003.
• Relaxation Techniques - St. Mary’s Medical Center, 2002.
• Time – The Science of Meditation – Just Say Om – Joel
Stein – August 4, 2003.
• Spielberger, Charles D. -- Test Anxiety: Theory,
Assessment, and Treatment (The Series in Clinical and
Community Psychology) -- Hemisphere Pub; (July 1995)