College life can be quite a rollercoaster ride. Hope College is dedicated to your health and well being. No one is immune. Sort out the fear from the facts by learning more:
- The Transition Year
- Transitioning from High School to College Academics
- 5 Ways for College Students to Survive Being Homesick
- 6 Steps for Dealing With College Roommate Problems
- How To Cure Nightmares
- What All Undergraduates Should Know About How Their Sleeping Lives Affect Their Waking Lives
- Forget What You Know About Good Study Habits
- Coping with Stress
- Procrastination Tips - 5 Ways To Get Unstuck
- Relaxation Techniques for Stress Relief
- Breathing - 3 Exercises
The Unabridged Student Counseling Virtual Pamphlet Collection
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