TEST ANXIETY & STRESS MANAGEMENT SKILLS
Presented by:
Shawn Brodie, MAPC
Office of Academic Advising
What is Anxiety?
• Anxiety is defined as “a feeling of worry, nervousness, or
unease, typically about an imminent event or something
with an uncertain outcome”
What is Test Anxiety?
• An excessive stress that hinders a person’s ability to
perform well before or during a test.
• Can exhibit its presence in several ways:
• Physical
• Emotional
• Cognitive
• Behavioral
Physical Symptoms of Anxiety
• Rapid heartbeat
• Nausea
• Muscle tension
• Shakiness
• Headaches
• Sweating
• Increased blood pressure
Emotional Symptoms of Anxiety
• Fear
• Anger
• Frustration
• Feelings of hopelessness
• Nervousness
• Fatigue
Cognitive Symptoms of Anxiety
• Poor concentration
• Confusion
• Disorientation
• Negative self-talk
• “Going blank”
• Fixating on one item too long
• Careless mistakes
Behavioral Symptoms of Anxiety
• Aggressive behavior
• Procrastination
• Shaky voice
• Sadness, crying
• Poor posture
What Causes Test Anxiety?
• What do you all think?
• Recall from your own experiences
Sources of Test Anxiety
• Being under-prepared
• Cramming
• Student who cram do not end up retaining the information in the long
run (this can be harmful with cumulative/comprehensive exams)
• Cramming can be detrimental as it often reminds students of how much
they do not know
• Students who cram often sacrifice sleep for studying, which is harmful
because our brains and bodies need sleep to function better
Studying – sleep = poor academic performance
Sources of Test Anxiety (cont.)
• Past Experiences
• Past poor performances can leave an impression in our minds
• Can lead to low self-esteem or negative self-talk that sets us up for
failure
Sources of Test Anxiety (cont.)
• Fear of Failure
• Concerns about disappointing others
• Concerns about GPA
• Concerns about scholarships, grants, financial aid
• Concerns about failing a class and being behind in your academic
progress
Sources of Test Anxiety (cont.)
• Poor Test-Taking Skills
• How many of you did not have to study for tests in high school?
• Many students never learn how to be a good test-taker
• Many students do not know how to answer different types of
questions
• Many students do not know how to manage their time while taking
a test
Anxiety is normal!
• Studies have shown that everyone experiences anxiety
when placed in uncomfortable situations or various “firsts”
in life”
• Taking an exam, getting married, changing jobs, etc.
• First dates, first jobs, first child, etc.
• Test Anxiety can be used to your benefit
• If you can identify your own anxiety, you can use it to become
better prepared for an exam
Test Anxiety Strategies
• Be Prepared
• Develop good study habits
• Study in small increments 1-2 weeks before the exam
• Sit in the front of the class during lectures (try it!)
• Develop Effective Test-Taking Skills
• Read directions
• Don’t spend too much time on one question—if you don’t know the
answer, skip it and come back to it
• Maintain a Positive Attitude
• Use positive self-talk throughout the exam
• Remember that your self-worth is not defined by a test grade
• Expect “curve balls” throughout the exam; don’t get wrapped up on
a question to which you may not know the answer
Test Anxiety Strategies (cont.)
• Stay Focused
• Concentrate on the test, not anything else around you
• Practice Relaxation Techniques
• Take a deep breath before the exam
• If you feel yourself getting worked up during the exam, stop and
breath, then continue on
• Stay Healthy
• SLEEP
• Utilize your study time, but also take time for yourself before and
after an exam
• Utilize campus resources
• Tutoring, professors, TAs, Counseling Services
Stress Management
• Oftentimes, anxiety is produced from unhealthy levels of
stress
• It is important to be able to identify your stressors and
take action to minimize the amount of stress you feel
How to Manage Stress 101
• Identify your stressors:
• School
• Work
• Personal relationships
• Family
• Financial obligations
• It is important to understand and accept your role in the
stress in your life
How to Manage Stress 101
• Identify your coping skills
• Healthy Coping Skills
• Exercise
• Spend time with friends/family/etc.
• Hobbies
• Unhealthy Coping Skills
• Alcohol
• Drugs
• Withdrawal from others
• Taking stress out on others
• Having healthy coping skills plays a major role in stress
reduction on a daily basis
How to Manage Stress 101
• Avoid unnecessary stress
• Learn to say “no” to others and be assertive
• Avoid people who cause you stress
• Take control of your environment
• Create and manage “to-do” lists (this can lead to better time
management skills)
• Adjust your attitude
• Look at the big picture
• Focus on the positive
• Accept the fact that there are things beyond your control that you
cannot change
How to Manage Stress 101
• Make time for yourself
• Schedule time to relax
• Make sure to spend time with others
• Do something you enjoy every day
• Maintain a positive attitude
• Try to eat healthy (no stress eating!)
• Avoid drugs and alcohol
• Get enough sleep
• It’s all about self-care!
Additional Resources
• Office of Academic Advising
• Located in Student Success Center 1220
• (618) 650-3701
• Counseling Services
• Located in Student Success Center 0220
• (618) 650-2842
