Successful Strategies for Test Anxiety

We all experience some level of anxiety before a test.  A little nervousness can actually help motivate us to perform our best.  Too much anxiety can become a problem if it interferes with your performance on tests. Some strategies for dealing with test anxiety:

Before the test, take good care of yourself:

• 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 may 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 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 test-taking anxiety persists & becomes problematic,
Call CAPS x 7945

adapted from: www.ndsu.edu/counseling, or www.freedomfromfear.org