Lakeland College
P.O. Box 359
Sheboygan, WI 53082-0359

Test Anxiety

Test anxiety is an uneasiness or apprehension before, during, and/or after an exam because of concern, worry, or fear.  A little nervousness can actually help motivate you; however, too much of it can become a    problem--especially if it interferes with your ability to prepare and perform on tests.

Tips for Reducing Test Anxiety:

Review material.  Review sessions should be spaced throughout the week. This aids memory development and retention.  Avoid "cramming" for a test.

A final review is fine, but trying to cover two months of material in two hours is not an effective way to prepare for an exam. Beginning to review your materials early will reduce last minute test anxiety.  Maintain a healthy lifestyle.

Get enough sleep, nutrition, exercise, and allow yourself some "down" time to relax and have social interactions. 

Stop thinking!  "Thought stopping" can also help reduce your anxiety. If you find yourself worrying a lot or mentally comparing yourself to other students, put an end to those thoughts because they will not help you and will increase your anxiety before and during the exam. 

Prepare your materials.  The night before the exam prepare all the materials you will need to take with you--pen, pencils, eraser, calculator etc. Double check the time and location of the exam. Doing so will help you to feel more in control and prepared for the exam.

Arrive at the exam location early.  Take this time to relax, and don't talk about the test with friends--frantic reviews are often more confusing than helpful and may lead to higher levels of anxiety.  If waiting for the test to begin causes you anxiety, read a magazine to distract yourself.  Sit in a location in the exam room where you will have as few distractions as possible.

Taking the Test!  In order to correctly remember what you have studied, it is essential to remain calm during the test.

Some initial tension is normal.  When you receive the test, stop for a moment, take a few deep breaths and exhale slowly, relax, and then start reviewing the test items.  Read all the directions slowly--twice.  In a timed test, make a schedule for answering questions. Allow more time for higher point questions and essay questions.  Pace yourself to answer as many questions as possible.  Don't spend too much time on any one question.  If you can't come up with the answer, move on. You can always come back to the question later if you have time.  Higher scores will generally result from trying all the items.  For essay questions create a short outline.  This will give you direction and help you to feel more in control of the situation. 

As you take the exam, focus only on the exam, not on what other students are doing or past exams or future goals.  Concentrate on what you do know. Don't dwell on what you don't.  If you become overly anxious, take a "time out." It's ok to stop for a few minutes and calm yourself down.

Let your body relax. Put your arms at you sides, close your eyes, and let your mind go blank.  Give yourself an internal pep talk:  Remind yourself that it is only a test--there will be others.   Tell yourself "I can be anxious later, now is the time to take the test."  Counter negative thoughts with other, more valid thoughts like, "I don't have to be perfect." 

Helpful Links:

http://ub-counseling.buffalo.edu/stressstudy.shtml

http://www.counsel.ufl.edu/selfHelp/testAnxiety.asp