Generally, we all experience some level of nervousness or tension before tests or other important events in our lives. A little nervousness can actually help motivate us; however, too much of it can become a problem — especially if it interferes with our ability to prepare for and perform on tests.

The first step is to distinguish between two types of anxiety.

• If your anxiety is a direct result of lack of preparation, consider it a normal, rational reaction.
  
• If you are adequately prepared but still panic, "blank out", and/or overreact, your reaction is not rational. While both of these anxieties may be considered normal (anyone can have them), it is certainly helpful to know how to overcome their effects.

What does test anxiety feel like?

• Some students feel mainly physical distress symptoms, such as headaches, nausea, faintness, feeling too hot or too cold, etc.
  
• Others express more emotion, wanting to cry or laugh too much, or feeling angry or helpless.
  
• The major problem of test anxiety is usually its effect on thinking ability; it can cause you to blank out or have racing thoughts that are difficult to control.
  
• Although many, if not the vast majority, of students feel some level of anxiety when taking exams, most can cope with that anxiety and bring it down to a manageable level.
  

What can you do to control test anxiety?

• Be well prepared for the test.
• Avoid "cramming" for a test. We learn best when we are not under pressure. The night before an exam should be spent reviewing and building confidence.
• Follow a moderate pace when studying; vary your work when possible and take breaks when needed.
  
• Include as much self-testing in your review as possible.
  
• Maintain a healthy lifestyle -- tough to do when you have to study for exams: get enough sleep, good nutrition, exercise, some personal "down" time, and a reasonable amount of social interaction.
  
• As you anticipate the exam, think positively, i.e., "I can do OK on this exam." "I have studied and I do know my stuff." Improving your perspective of the test-taking experience can actually help you enjoy studying and may improve your performance. Don’t overplay the importance of the grade — it is not a reflection of your self-worth, nor does it predict your future success.
  
• Do some serious "thought stopping" if you find that you are mentally comparing yourself to your peers or thinking about what your parents, partner, children, or other significant others may say about your performance on this exam. For example “All I can do is show the instructor how much I know about this material”. Or, “The grade I earn on this exam does not reflect my intelligence or self worth”.  
  
• Before you go to bed on the night before the exam, make sure to collect together anything that you will need for the exam -- pen, pencil, ruler, eraser, calculator, etc.
  
• Set the alarm clock and then get a good night's sleep before the exam!
  
  

The Day of the Exam

• Begin your day with a moderate breakfast and avoid coffee if you are prone to "caffeine jitters." Even people who usually manage caffeine may feel light-headed and jittery when indulging on the day of a test.
  
• Try to do something relaxing the hour before the test — last minute cramming will cloud your mastering of the overall concepts of the course.
  
• Get to the exam in plenty of time.
• Don't talk to friends about the exam material just before going into the exam.
  
• Enter the classroom AFTER the instructor, thereby avoiding stressed-out classmates.
  
• Sit in a location in the exam room where you will be distracted as little as possible.
  
• As the papers are distributed, calm yourself down by closing your eyes and taking some slow deep breaths.

During the Test: Anxiety Control 

• Make sure to read carefully any instructions on the top page of the exam.
  
• Tell yourself "I can be anxious later; now is the time to take the exam."
  
• Focus on answering the question, not on your grade or others’ performances.
  
• If you feel very anxious or even panicky in the test, take a few minutes time out and calm yourself down. Stretch your arms and legs and then relax them again. Do this a couple of times. Take a few slow deep breaths.
  
• If allowed, get a drink or go to the bathroom.
  
• Ask the instructor a question.
  Eat something.
  
• Break your pencil lead — then go sharpen it.
  Think for a moment about the post-exam reward you promised yourself.
  
• Do some positive internal self-talk; say to yourself, "I will be OK, I can do this." Then take your time and get back into the questions.
  
• If the exam is more difficult than you anticipated, try to focus and just do your best at that point. It might be enough to get you through, even with a reasonable grade!
  

After the Test

• Whether you did well or not, be sure to follow through on the reward you promised yourself — and enjoy it! Try not to dwell on all the mistakes you might have made.
  
• Do not immediately begin studying for the next tests . . . indulge in something relaxing for a little while.
  
• You can take control of test anxiety so that your performance on a test reflects your real standing in that course.  If test anxiety seems to persist, however, talk to a counselor and share your concerns.

To contact the counselor on campus (free to students) call The Advising Center at 453-5118.
 

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