Test Anxiety?

You can beat it. You can succeed!

Study Effectively

     to learn the material.

Learn

     efficient test-taking strategies.

Use

     relaxation techniques.                

        Test anxiety is a problem frequently experienced by college students.  It can be managed.  The following steps can help:

 

Study Effectively.

 

Test anxiety is caused in large part by inadequate or ineffective exam preparation.  Consider taking the Test Taking Module in the Study Skills Center for additional information and assistance to improve your study skills.

  Here are some tips on how to gain confidence while studying for tests:

 

• Set the right atmosphere: study where you can concentrate without interruptions -- no TV, phone, or friends. Study in the same place each day. Sit at a well-lit desk. Don't study when you are over tired. Take a nap and come back refreshed.
• Make the most out of your notes: use a notebook. Spend a couple of minutes reading your notes right after class. Set aside some time each week to review your notes.
• Develop a schedule: mark deadlines and exam dates for the semester on a calendar. Schedule several short review sessions rather than a few longer ones. Be realistic about how much material you can cover in one session. Schedule some free time too!
• Create learning aids: 3X5 flash cards, charts, time lines, and outlines.
• Prepare yourself: attend all classes. Skipping classes now may add to your anxiety at test time. Ask questions and try to pick out the important information. Listen for key phrases such as; "The two main principles are..." Get help from a tutor or professor if you have a particular problem with the material.
• Join a serious study group.
• Review old tests. Ask your professor if he/she keeps old tests on reserve in the Library.
• Be kind to yourself and your needs. Get enough nutrition and sleep before the exam. Do not "cram" or stay up all night.

 

Learn good test-taking strategies.

 

For short-answer exams--

• Budget your time: plan how much you are going to spend on each question.
•  Do easiest questions first. Do not spend all your time on one question.
• Answer each question. Write what you know even if you do not know the complete answer. (Writing may spark your memory).
• Use the full time allowed. Never leave early. Review your answers.

 

For essay exams--

• Read all questions first. Underline key words, such as "discuss," "explain," and "compare." Then jot down your initial thoughts.
• Start with the easiest question. Make a simple outline. As you write, leave a space between lines and in the margin for corrections and rewrites. Answer the more difficult questions last.
• Be realistic: answers should be logical and clear, but they do not have to be masterpieces.

 

For multiple choice, matching, etc.--

• Solve in order given. Skip the tough questions, circle them, and come back to them later, after finishing the exam.
• If you don't know the answer make an educated guess. Narrow down the choices as best you can, eliminating the choices you know are wrong, then make an educated guess.

 

Accept that you may feel anxious in a test. Accept that you may run into questions you can't answer, so there is no reason to get upset when it happens. 

 

Use relaxation techniques.

Don't let emotions interfere with logic. Here are some ways to keep your perspective:

 

1. Think about why you become anxious and afraid. For each frightening thought, come up with a rational counter-thought.  Replace "I could never study enough for this test" with "I have a lot to study, but if I stick to my schedule and concentrate, I can do it."
2. Learn to imagine yourself remaining calm and in control. Cast yourself in the role of a winner--not a loser.
3. Learn to relax.     

•    Loosen your clothing and get comfortable.
•    Flex the muscles in your feet, hold for a count of 10, relax.
•    Move slowly up through your body--legs, abdomen, back, neck, face--contracting and relaxing muscles as you go. 
•    Breathe deeply and slowly.
•    Get enough sleep the night before the exam.
•    Relax as a refresher between study sessions or if you feel yourself becoming anxious.

 

   4.    If your mind is blocked by tension during an exam:    

•    Close your eyes.
•    Take a long, deep breath. Let it out slowly.
•    Concentrate on your breathing--actually feel or hear yourself breathe. Don't allow yourself to worry about the time, test, or  tension.
•   Repeat once then return to the test.

 

If the anxiety continues--

Get help from the BYU-I Counseling Center, peer counselors, instructors, and/or your parents.  Find out alternatives for making the grade you need, such as additional papers, extra credit, etc.

 

See an exam as an opportunity to show what you know.  Rise to the challenge.  Do not let pressure, past experience, and fear of failure affect your performance.

Remember-- You CAN do it!

 

Adapted from How to Beat Test Anxiety. Channing L. Bete co., Inc.