Managing Test Anxiety

• Before the test

• During the test

• After the test

What is test anxiety?

• Test anxiety is the feeling of anxiousness that occurs before and during a test even after you have studied and prepared to the best of your ability.

• Test anxiety is common among college students.

• There are physical and emotional aspects• There are steps you can take to alleviate the

unpleasant aspects before, during, and after.

What can you do about test anxiety before and during the test?

• Relaxation techniques

• Study and prepare as much ahead of the test date as possible

• Improve your attitude toward test taking

• Take care of yourself

• Be organized with your study materials and your time

Relaxation techniquesBefore the test:• While sitting in a chair or lying down, systematically tense

and relax muscles. Whole body relaxation technique exercise instructions:http://www.petersons.com/testprepchannel/dealing_with_test_anxiety.asp

During the test:

• Take deep breaths• Talk positively to yourself (“I can do this. I’ll be o.k.”)• Practice negative thought stopping (Don’t compare yourself to others. Don’t entertain worries

about how others expect you to perform on this test)

Improve your attitude toward test taking

Before and during the test:• Don’t base this test on past tests• Just focus on doing your best• Think of yourself in a positive manner• Create a post – test treat for yourself

After the test:• Get that post – test treat you promised yourself• Pat yourself on the back• Practice relaxation techniques• Think positive thoughts about all of your efforts• Treat this test as a learning experience

Take care of yourselfBefore the test:• Get enough sleep• Eat balanced meals • Avoid coffee and other caffeinated drinks

before the test• Exercise• Get some personal “down time”Just before the test:• Don’t talk to friends about the test (their

attitudes and fears could weigh you down)

Be organized with your study materials and your

timeBefore the test:

• Keep your study paraphernalia organized

• Gather your test taking tools (pencils, paper, pens, etc…)• Get to the test site a little early• Choose a seat that is located where you’ll be distracted the least

During the test:• Pace yourself• Immediately write down things that you are afraid you’ll forget• Read the directions carefully• Preview the test• Essay questions: create a short outline• Multiple choice questions: eliminate the obviously wrong answers then choose the answer that fits best• Short answer: answer only what is asked (to the point)• Focus only on the exam• skip questions that you are not sure of. Mark them well and come back

to them later• Recheck your answers

References and ResourcesDevine, J., & Kylen, D. (1979). How to beat test anxiety and score higher on your exams. Hauppauge, NY:

Barron’s Educational Series, Inc.

Mitchell, C. (1987). Math anxiety: What it is and what to do about it. Tempe, AZ: Action Press.

Grand Valley State University, Laker Help Link. Dealing With Test Anxiety. Retrieved September 20, 2006, from

http://www.gvsu.edu/lakerhelplink/dealingwtestanxiety.html

Thomson Peterson’s Test Prep, Articles and resources. Dealing With Test Anxiety. Retrieved September 20, 2006, from

http://www.petersons.com/testprepchannel/dealing_with_test_anxiety.asp

Pennsylvania College of Technology, Academic Support Services. Tips for Success-Text Anxiety. Retrieved September 20, 2006, from

http://www.pct.edu/academicsupport/studytips_anxiety.htm

University of Western Ontario, Student Development Centre’s Leaning Skills Services. Iamnext: academics. Study Skill: Managing Your Test Anxiety in College. Retrieved September 20, 2006, from

http://www.iamnext.com/academics/anxiety.html

University of Alabama, Center for Teaching and Learning. Dealing With Test Anxiety. Retrieved September 20, 2006, from

http://www.ctl.ua.edu/CTLStudyAids/StudySkillsFlyers/TestPreparations/testanxiety.htm