Coping with Test Anxiety both before and during an exam.

Coping with Test AnxietyCoping with Test Anxiety

both before and during an examboth before and during an exam

Test anxietyTest anxiety

Some students experience Some students experience physical symptoms of anxiety physical symptoms of anxiety before and during exams (an before and during exams (an upset stomach, sweaty palms, upset stomach, sweaty palms, etc.). Many of these students etc.). Many of these students have trouble recalling have trouble recalling information which they actually information which they actually know. If this is a problem for know. If this is a problem for you, try some of the suggestions you, try some of the suggestions that follow.that follow.

Overview -Overview - Before the examBefore the exam::

1.1. Put things in perspectivePut things in perspective

2.2. Study for the examStudy for the exam

3.3. Remind yourself of past successes.Remind yourself of past successes.

4.4. Don’t let a test define youDon’t let a test define you

5.5. Visualize completing a test Visualize completing a test successfullysuccessfully

6.6. Use the word “quiz” Use the word “quiz”

7.7. Practice anxiety control strategiesPractice anxiety control strategies

Overview -Overview - During the examDuring the exam::

1.1. Avoid talking with other students Avoid talking with other students beforehandbeforehand

2.2. Avoid distractionsAvoid distractions3.3. Remind yourself what you have Remind yourself what you have

going for yougoing for you4.4. Do the Do the Anxiety Control ProcedureAnxiety Control Procedure5.5. Do not obsess about timeDo not obsess about time6.6. Study seriously, but view the test Study seriously, but view the test

as a gameas a game

Before the examBefore the exam

1. 1. Put things in perspectivePut things in perspective

Remind yourself that your entire Remind yourself that your entire future does not depend on this future does not depend on this exam. There will be other exams exam. There will be other exams and other courses. Many and other courses. Many students fail a course or two but students fail a course or two but go on to graduate and have go on to graduate and have successful careers.successful careers.

2. 2. Study for the examStudy for the exam

Some students take this for Some students take this for granted – they want a high granted – they want a high grade, but don’t take the time to grade, but don’t take the time to study! study! OrOr they get so they get so overwhelmed when they try to overwhelmed when they try to study that they just give up!study that they just give up!

3. Remind yourself of what 3. Remind yourself of what you have going for youyou have going for you

Remind yourself of past Remind yourself of past successes. Think of a tough successes. Think of a tough course in which you struggled course in which you struggled but eventually succeeded. Tell but eventually succeeded. Tell yourself that if you did well on yourself that if you did well on that past exam, you can do well that past exam, you can do well on the upcoming exam.on the upcoming exam.

4. 4. Don’t give a test the Don’t give a test the power to define youpower to define you

An exam won’t tell you whether An exam won’t tell you whether you’re brilliant or stupid. Your you’re brilliant or stupid. Your performance on an exam mostly performance on an exam mostly depends on how well you depends on how well you studied for the test, the quality of studied for the test, the quality of your prior education, and the your prior education, and the test-taking strategies you use.test-taking strategies you use.

5. 5. Visualize completing the test Visualize completing the test successfully despite your successfully despite your anxietyanxiety

Play the entire “tape” in your mind Play the entire “tape” in your mind – from the moment you wake up – from the moment you wake up on the day of the exam to the on the day of the exam to the moment you finish the exam.moment you finish the exam.

6. Use the word “quiz”6. Use the word “quiz”

Use the word “quiz” rather than Use the word “quiz” rather than “exam” or “test” when you think “exam” or “test” when you think about the upcoming evaluation.about the upcoming evaluation.

7. 7. Practice anxiety control Practice anxiety control strategiesstrategies

As you study, deliberately induce As you study, deliberately induce anxiety by saying to yourself the anxiety by saying to yourself the negative thoughts you typically have negative thoughts you typically have during an exam (i.e., “I’m going to during an exam (i.e., “I’m going to fail.”) Now, practice the Anxiety fail.”) Now, practice the Anxiety Control Procedure (described in the Control Procedure (described in the following slides). following slides).

Remind yourself that you will probably Remind yourself that you will probably experience some anxiety during the experience some anxiety during the test, but the anxiety won’t hamper test, but the anxiety won’t hamper your performance because you’ve your performance because you’ve practiced controlling the anxiety.practiced controlling the anxiety.

Review -Review - Before the examBefore the exam::

1.1. Put things in perspectivePut things in perspective

2.2. Study for the examStudy for the exam

3.3. Remind yourself of what you have Remind yourself of what you have going for yougoing for you

4.4. Don’t let a test define youDon’t let a test define you

5.5. Visualize completing a test Visualize completing a test successfullysuccessfully

6.6. Use the word “quiz” Use the word “quiz”

7.7. Practice anxiety control strategiesPractice anxiety control strategies

During the examDuring the exam

1. 1. Avoid talking with other Avoid talking with other studentsstudents

Try to avoid talking with other Try to avoid talking with other students right before the exam. students right before the exam. Their anxieties may rub off on Their anxieties may rub off on you.you.

2. 2. Avoid distractionsAvoid distractions

Choose a seat in a place with few Choose a seat in a place with few distractionsdistractions (probably near the (probably near the front).front).

3. Remind yourself of what 3. Remind yourself of what you have going for youyou have going for you

Remind yourself of how hard you Remind yourself of how hard you studied, how well you did on studied, how well you did on another exam, and how you’ve another exam, and how you’ve practiced anxiety control.practiced anxiety control.

4. 4. Do the Do the ANXIETY ANXIETY CONTROL PROCEDURECONTROL PROCEDURE

If you begin to feel overly anxious, If you begin to feel overly anxious, do the do the ANXIETY CONTROL ANXIETY CONTROL PROCEDUREPROCEDURE. This whole . This whole procedure should take only procedure should take only about a minute to do. It’s well about a minute to do. It’s well worth the time.worth the time.

ANXIETY CONTROL PROCEDUREANXIETY CONTROL PROCEDURE

Turn the test paper over and close your Turn the test paper over and close your eyes.eyes.

Breathe in slowly to the count of seven and Breathe in slowly to the count of seven and exhale to the count of seven.exhale to the count of seven.

Continue this slow breathing until you begin Continue this slow breathing until you begin to feel more relaxed.to feel more relaxed.

Open your eyes, turn the test paper right Open your eyes, turn the test paper right side up, and give yourself a positive self-side up, and give yourself a positive self-talk (e.g., “You’re sure to do well. You talk (e.g., “You’re sure to do well. You studied hard and remember, you’ve done studied hard and remember, you’ve done well on other tests.”)well on other tests.”)

5. 5. Do not obsess about running Do not obsess about running out of time on the testout of time on the test

Check the time periodically (say Check the time periodically (say after you’ve finished a third of after you’ve finished a third of the test), but avoid checking too the test), but avoid checking too frequently, as this will only frequently, as this will only distract you and make you more distract you and make you more anxious. anxious.

Remind yourself that it’s better to Remind yourself that it’s better to miss a few points by not quite miss a few points by not quite finishing the test than to lose finishing the test than to lose your concentration and thus your concentration and thus miss many points.miss many points.

6. Think of the test as a game6. Think of the test as a game

Approach your studying seriously, Approach your studying seriously, but think of the test as a game. but think of the test as a game. Your goal is to collect as many Your goal is to collect as many points as you can in the time points as you can in the time available. Don’t worry about a available. Don’t worry about a particular question. If you’re particular question. If you’re unsure of the answer, guess unsure of the answer, guess and move on. Remind yourself and move on. Remind yourself that you can miss a few that you can miss a few questions and still get an A.questions and still get an A.

Review -Review - During the examDuring the exam::

1.1. Avoid talking with other students Avoid talking with other students beforehandbeforehand

2.2. Choose a seat in a place with few Choose a seat in a place with few distractionsdistractions

3.3. Remind yourself of what you have Remind yourself of what you have going for yougoing for you

4.4. Do the Do the Anxiety Control ProcedureAnxiety Control Procedure..5.5. Do not obsess about timeDo not obsess about time6.6. Study seriously, but view the test Study seriously, but view the test

as a gameas a game