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Successful Strategies for Overcoming Test Anxiety
We all experience some level of anxiety before a test. A little nervousness can actually help motivate us to perform our best. However, too much anxiety can become a problem if it interferes with your performance on tests. Listed below are some strategies for dealing with test anxiety: Before the test:
· Be prepared. Study the material in advance; do not leave cramming for the day before your test. Do not do a last minute review.
· Get plenty of sleep. It is hard to function at your best when overtired.
· Avoid any use of drugs and alcohol. They can interfere with your mental ability.
· Exercise. This may help to increase your alertness and sharpen your mind. · Have a moderate breakfast. Fresh fruits and vegetables help reduce stress; avoid caffeine, sugar and junk foods.
· Allow yourself plenty of time. Arrive at the test location early.
· Choose a seat where you will not be easily distracted.
· Use abdominal breathing to help reduce anxiety. Place one hand on your abdomen, right beneath your rib cage. Inhale through your nose and feel your abdomen fill like a balloon…count to three on your inhalation and then slowly exhale counting to four, feeling your abdomen contracting with the exhalation. · Do a reality check. How important is this exam in the grand scheme of things? Put it in perspective.
· Use positive affirmations. Say a phrase to help keep things in perspective, “I’ve done this before, I can do it again.” or “I have all the knowledge I need to get this done.”
During the test take a few minutes to:
· Review the entire test. Read the directions carefully.
· Work on the easiest portions of the test first.
· Pace yourself. Do not rush through the test.
· If you go blank, skip the question and go on.
· Multiple choice questions: Read all the options first, eliminate the most obvious.
· Essay questions: Make a short outline. Begin and end with a summary sentence.
· Take short breaks, tense and relax your muscles throughout your body.
· Pause, do a few abdominal breaths, say your positive affirmation.
· Stay in the present moment.
· There is no reward for being the first done.
After the test, reward yourself:
· Try not to dwell on your mistakes.
· Indulge in something relaxing for awhile.
If these test taking anxiety strategies do not work for you, visit your school counselor or other health care professional.
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