Mastering Test Anxiety

Everyone operates with a certain level of stress in preparing for and taking an exam. In fact, stress is a stimulant that will help you to excel (your body is alert and your energy motivates you to do your best). However, stress can also be debilitating - you have to understand your stress level and manage your stress productively. Here's how:

Preparation - the more confident you are about your knowledge, the more comfortable you will feel about your performance. Make a detailed study plan - this will build your subject matter knowledge and increase your confidence. Use the energy produced by stress to take action (see other study skills and academic preparation sections for more information).

Attitude - Maintain a positive attitude toward the tests.

Opportunity to Learn - focus on the learning. See the test as an opportunity to show the professor that you are serious about the course and material.

Test as a Sign - view the exam as a guide to show you where you stand, not that you "pass or fail." It is instructive, merely your guide to the greater goal of learning the material, not the essence of your education or ability.

Utilize your Instructor - he/she is a resource - instructors don't want to make you miserable. Seek their assistance.

Join a Study Group - Become a member of a regular study group (one in which you are not the smartest member of the group).

Visualize Success - Research informs us that most people live up or down to the expectations placed upon them (either by self or others). Rehearse your success. Be specific and create detailed pictures and actions of your success.

Focus - Concentrate all of your attention on one point - the exam! Don't let your mind focus on other things in the room or distractions outside.

Manage the Physical Feelings of Stress:

•  Breathe - Focus on your breathing. For 2-5 minutes, practice deep breathing, take longer and deeper breaths. Expand your chest and then release all the air. Close your eyes and picture relaxing, enjoyable images as you continue to deep breath

•  Tense and Relax - Tense your muscles (neck, shoulders, back, legs etc.) where you feel the stress. For example, if your shoulders are tense, pull them back, arch your back, and tense your shoulder muscles tightly - then relax them. Also, stretch your muscles to create added relaxation. Repetition will cause your body to relax.

Exercise - Before entering the room, walk the stairs to will ease the tension. Of course, it its recommended that you participate in aerobic exercise on a regular basis - one that gets your heart rate beating at twice the "normal" rate for 15

 

Russell Conwell Center

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