Test Anxiety
by Keitha Chalupa
October 21, 2008
TEST ANXIETY
WHAT IS TEST ANXIETY?
Test anxiety refers to the emotional, mental, and physical reactions that some students have to exams. The fear of exams is not an irrational fear; however, it can interfere with a student's success if it is not identified and dealt with.
HOW DO I KNOW IF I HAVE TEST ANXIETY?
1. Physical reactions - a knot in the stomach, wet and trembling hands, nausea, "butterflies", headache, shoulder/neck ache, dry mouth, crying, or pounding heart.
2. Emotional reactions - excessive fear or panicked feeling.
3. Mental reactions - problems with attention and memory, worrying, mind jumping from one thing to another.
WHAT CAN I DO TO RELIEVE TEST ANXIETY?
1. See your school counselor!
2. Make sure that it is test anxiety and not that you are unprepared!
Before the Test:
1. Spread you studying over several days rather than cramming.
2. Review the book, notes, and homework.
3. Talk to your teacher.
4. Get extra tutoring.
5. Get sufficient rest.
6. Eat a good breakfast.
During the Test:
1. Read ALL the directions carefully.
2. Change positions to help you relax.
3. If you go blank, skip the question and go on.
4. If you are filling in bubbles, make sure you are on the right line.
5. When you are done, go back and review your answer choices.
6. Don't panic when you see other students finishing - there is NO REWARD for finishing first,
only rewards for finishing with a good grade!
3. Try these techniques:
1. Loosen Up and Relax
One approach to reducing test anxiety is to learn how to relax. Before you begin an exam, get comfortable in your chair. Now, tighten and relax each muscle group starting with your feet and work your way up your entire body (tighten your feet, then relax, tighten your calves, then relax, etc..). Keep breathing slowly and say "relax" in your mind.
2. Control Your Anxiety
A second approach focuses on reducing the negative and worrisome thoughts that provoke anxiety. You have to become aware of your negative thoughts and replace them with positive thoughts. For example, when you catch yourself saying or thinking: "I know I am going to fail", replace that thought with: "Yes this is a difficult test, but I am going to do the best I can." The power of your thoughts is amazing and can physically calm you.
