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Health Management

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
  • De-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