Reducing Test Anxiety

 

 

(Thanks to France Grady of MCC’s PLAN Program for supplying this material,

and thanks to Mike McMahon and Chris Richard for their expert assistance.)

 

  1. Check in advance the format of the exam. Find out how many questions there will be and the time allotment.

 

  1. Think of the exam as a challenge and a time to apply what you’ve learned.

 

  1. Get or design sample exams and take several practice exams.  Time yourself to see if you can finish in the allotted time.

 

  1. Get enough sleep in the previous two days.

 

  1. Practice relaxation exercises along with positively visualizing the exam going well for you.

 

  1. Eat low fat protein (i.e.: low fat yogurt or cottage cheese, broiled chicken or fish, or part skim milk) an hour or two before the exam.  This will keep you alert without giving the rebound effect that is felt with caffeine or sugar.

 

  1. Arrive on time for the exam.  Don’t talk excessively with classmates about the exam as it may cause you to feel more anxious.

 

  1. Don’t start answering the questions right away.  Take time to read over the entire test, including all the instructions.  This will help you figure out the best way to approach the test.

 

  1. Throughout the exam, focus on remaining calm, relaxed and positive.  Check your breathing often – keep it regular and slow.  Make sure your breathing is from your lower lungs.  Avoid rapid, shallow upper lung breathing which tends to increase anxiety levels.  Check your neck and shoulder muscles and loosen any tight areas.

 

  1. Don’t psych yourself out by saying things like, “I know I’m going to fail”.  Throughout the exam, say positive self-statements and push away any disturbing or distracting thoughts.  Say things like: “I’m a good student”; “I am very capable”; “I’m learning more each day”; “My memory is improving each day”; “My mind is clear and alert”; “I see myself accomplishing my goals”; “I have confidence in myself”; “I am an intelligent, talented person”; “I am relaxed, calm, and confident on my exam”; “I will eliminate any distracting or disturbing thoughts.”  Try humming the theme from Rocky.  Try to channel any negative energy into positive thinking.

 

  1. Circle or underline significant words in the question.  Read carefully to avoid misinterpreting what is being asked.

 

  1. Consider using the “block method” to alleviate the feeling of being overwhelmed and it will allow you to focus on each question separately.  Be sure you have mentioned the blank piece of paper to your instructor.

 

  1. Divide up your time by writing down how many minutes you should spend on each question.  Do not spend too much time on any one question.  Skip the harder ones and then go back to them later as your confidence builds.  Many students do well by starting with the easiest questions first and working their way on to the more difficult ones as their confidence level increases.

 

  1. When working out a problem, write down whatever you know since it may help you to figure the problem out.  Some teachers give partial credit for the work you do.

 

  1. After finishing the test, verify your answers using checking techniques:

 

Ø      Check for reasonableness.  Does the answer make sense?

Ø      Check the specifics of the problem or question.  If you are unsure your answer is correct, do it again.

Ø      Remember that on multiple-choice exams, your first response is often your best response.  Don’t change your answer unless you have a good reason.  Many students change their answers to incorrect ones

 

  1. Proofread your exam.  Check for omissions and see if you made any common errors.

 

  1. Allow yourself the whole test period to finish the exam.  Do not allow those who leave early to bother you.  They often are the students who do poorly.

 

  1. Remain clear, calm, confident, and positive.

 

  1. Maintain an alert mind and a cheerful attitude during the exam.

 

  1. REWARD YOURSELF FOR A JOB WELL DONE!!!