How to Manage Test Anxiety
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How to Manage Test Anxiety
How to Manage Test Anxiety
Preventing test anxiety…
- Try to stay on a reasonably regular schedule of reviewing, eating, sleeping, and relaxing. Start at least a week, or preferably two, before exams begin.
- Do not attempt to study 24 hours a day; your efficiency and capacity to retain material will rapidly decrease.
- Do not force yourself to study beyond your normal limits of concentration. If you find yourself able to concentrate for only 10-20 minutes, study for only that period of time and then take a short break. Your concentration should return. In fact, short and regular study periods are more productive than lengthy single sessions.
- Eat a well-balanced diet and drink lots of fluids. Excessive amounts of coffee may produce confusion and even disorganization of thought processes.
- Do not use drugs or alcohol – they can decrease your ability to think clearly.
- Take medication only under the supervision of a physician.
- Be conservative and reasonable about the demands you place on yourself.
- If you have a problem you believe will interfere with taking your exams, be sure to notify your instructor or a counselor/physician before you take your exam.
- Take several deep breaths. Continue for a few minutes until you get your breathing and heart rate under control.
- Tense and then relax several muscle groups. Move your shoulders in circles, massage your lower back, and move your feet around to get blood flowing.
- Think positive images to reduce your anxiety. Picture a scene you find peaceful, and think about what you see, hear, feel, and smell.
- Eat or drink something satisfying that will help you feel better.
- Use positive self-talk to help you cope and move forward. For example, repeat, “I have the ability to do this,” and not “I’m going to fail this test.”
- Think briefly about post exam rewards. What fun will you have after the exam is over?
Student Development Center
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797-5365