Test Anxiety

Don't Let It Get To You!

Steven P. Lewis, M.S. DRC Learning Specialist CC 008
801-957-4659 E-Mail "LEWISST@SLCC.EDU"

WHAT IS TEST ANXIETY? It is a feeling of agitation and distress. Anxiety can be labeled as "anticipatory anxiety" if you feel distress while studying -and when thinking about what might happen when you take a test. Anxiety can be labeled as "situational anxiety" if it occurs while taking a test. Some anxiety is natural and helps to keep you mentally and physically alert, but too much may cause physical distress, emotional upset, and concentration difficulties. Anxiety occurs in a wave, so it will increase from the time you first recognize it, come to a peak, and then naturally subside

HOW DOES TEST ANXIETY AFFECT YOU?

Anxiety has physiological, behavioral and psychological effects. Physiological reactions may include rapid heartbeat, muscle tension, queasiness, dry mouth, or perspiration. Behavioral reactions may include an inability to act, make decisions, to express yourself or to deal with everyday situations. As a result, you might have difficulty (a) reading and understanding questions, (b) organizing thoughts, or (c) retrieving key words and concepts. You might also experience mental blocking, which means going blank on questions and possibly remembering the correct answers as soon as the exam is over. Psychological reactions may include feelings of apprehension, and self-doubt.

WHAT ARE THE CAUSES OF TEST ANXIETY?

Usually there is a real or perceived agitating agent. It may be past experiences of blanking out on tests or the inability to retrieve answers to questions. It could also be a lack of preparation for an exam which is a real reason to be worried about your performance. In this case, errors in time management poor study habits, failure to properly organize material and "cramming" the night before the exam might increase anxiety. If you have adequately prepared for a test, your anxiety may result from negative thinking and worries. You might be focusing on past performances on exams, how friends and other classmates are doing, or the negative consequences you expect if you do poorly.

SYMPTOMS OF TEST ANXIETY

Students often blame test anxiety for poor performance on exams. This poor performance is frequently a lack of preparedness for a test (which causes anxiety) rather than classic test anxiety. However, if several symptoms of test anxiety are present in your life, you may be experiencing the real thing. You may want to consider the following symptoms and keep track of how they apply to you. Most symptoms of test anxiety are those that happen while taking the exam. The most common symptom is to experience a block or freeze up. A person with test anxiety may find words meaningless while reading test questions. A less severe version of this symptom may be needing to reread test questions several times in order to comprehend them One feeling that is a common symptom of test anxiety is panic. The feeling of panic may come from a person with test anxiety if he/she doesn't know the answer to just one question. It may also come as time runs out at the end of an exam period. Some other symptoms of test anxiety that happen during an exam may be worry over your performance compared to other test takers, being easily distracted during the exam, and plotting ways to escape from a test (like sneaking out or faking an illness). Certain other symptoms of test anxiety may appear while you are studying for your exam, while waiting to go to the exam, or during the exam: ** forgetting information that you previously learned ** difficulty concentrating ** physical discomfort (nausea, rapid pulse, excessive perspiration, muscle tension)

You might be worried about failing your exam. You might get so tired from worrying about the exam that you almost don't care any more about doing well by the time the test date arrives! If you are experiencing the kind of worry and anxiety described in the previous paragraphs, try some of the following techniques to help you cope:

Overcoming Test Anxiety

Irrational Beliefs Which Maintain Test Anxiety:
Overcoming Blocking
Blocking occurs at the moment when anxiety overwhelms you, panic substitutes for reason, and frustration obstructs the flow of thought.

If after all your practice your old self-defeating symptoms recurs, what then? Instead of giving in, spend a few moments relaxing and rehearsing positive statements to counter the catastrophic ones you usually rehearse: "I will not compare myself to anyone," "I would like to do well, but I will survive if I don't." "Let me concentrate on what I can do instead of concentrating on what I cannot do," "If I fail I can always try again." Try to keep your mind open and receptive, rather than rigid and closed.

Having calmed yourself, you can then rationally decide to leave the question which stumped you. Continue with the exam and come back to that item at a later time.

Accepting Anxiety

After changing your irrational demands and beliefs to rational preferences, giving up equating a test with your self-worth, practicing thought stopping to rid your mind of irrational intrusions, you now say, "But I -am still anxious!"

Well, what's so awful and terrible about getting anxious? Anxiety is part of the human condition. Some people are more easily aroused than others. No one is ever free from it. But you don't have to have a catastrophe as a result of it.

HOW CAN YOU REDUCE TEST ANXIETY?

While studying: allow yourself plenty of time to accomplish all the things you have to do before the test. Build up confidence by reviewing the material frequently- Set up your study goals and take one step so you don't overwhelm yourself. If you are feeling anxiety building, there are several types of exercises which can help you get through and perform.

. Engage in deep breathing for 2-5 minutes. Close your eyes and concentrate on the air going in and out of your lungs. Take long, deep breaths, fill your lungs and abdomen, hold your breath, and then exhale.
Tense and relax different muscle groups. For example, if your shoulders are tense pull them back and hold them for a few seconds, then relax. This will help you to be aware of the relaxation of muscles and help you to relax more.
Engage in guided imagery for a few minutes. Pick a scene that you find peaceful, beautiful, and natural. Think about what you see, what you hear, what you feel and what you smell while in this scene.
Try to describe the anxiety; focus your attention on your anxiety and think about the feelings it causes: how large is it? Where is it located in your body? What is its color, its shape, and its texture? If you can completely experience a physical sensation it will often disappear.
Aerobic exercise will help you to release anxiety and excess energy and, as a result, reduce body tension.
Engage in positive self talk. This involves:
- thinking about rational responses to counter -negative thoughts (e.g., instead of saying "I'm going to fail this test" say "I have the ability to do this, I just need to get some help.");
- thoughts that help you to cope with stress (e.g., "a little anxiety is helpful. I will just try, my best."), and
- thoughts that keep you on task (e.g., "I can write this paper if I break it into smaller steps.")

Prior to the test arrive early so you can sit where you are most comfortable and avoid people who are anxious and might cause you to doubt your knowledge. When you receive the test look it over, read the directions twice, and then organize your time efficiently. Don't rush through the test, but work at a comfortable pace and don't worry about how far along classmates are on the test. During the test some of the exercises you used while studying for a test will also be helpful during the test. (such as deep breathing and muscle relaxation.) You may want to take a break for a few minutes during the test and try some of the exercises. Other suggestions to combat test anxiety during a test include:

get drink of water and try to clear your mind,
move onto easier questions,
eat something or chew gum as an anxiety distraction,
ask the instructor a question,
think about post-exam rewards for a minute,
utilize positive self talk. Come up with positive statements which help to keep you calm, such as, "this is only one test", "I'm familiar with this material" etc.

Before the Test

Discuss test content with instructor and classmates.
Develop effective study and test preparation skills.
Spread review over several days rather than cramming.
Intensive review should be done a few days before test.
Review text, notes, and homework problems.
Use 3x5 cards for learning concepts or formulas.
Take a practice test under exam-like conditions.
Continue regular exercise program.
Get sufficient rest the night prior to the test.
Develop a positive attitude about the test situation.
Don't study just prior to the test. Relax or do something unrelated to the test
Get to class about 5 minutes early and get relaxed before the test is given out; but TOO early may cause anxiety

During the Test

Do something different. For example: get a drink, sharpen a pencil, eat a snack, ask a question.
. Tense and relax muscles in several parts of your body, then take several deep breaths with your eyes closed.
Practice calming yourself by saying a couple of sentences like: "This test will not permanently affect my life. I'm going to feel calm and relaxed."
Practice visualizing a calm, soothing scene (such as a beach or mountains) and use this when you feel anxious.
Anxiety is created by expectations or thoughts about what is likely to happen. If you say negative things to yourself about your abilities, it produces a corresponding negative emotional reaction, anxiety.
Your beliefs about something create expectations about how a situation will play out. For example, if you believe you are not prepared, don't know the information well enough, or are not capable of performing well on exams, then your expectations will be for failure. Negative expectations then create anxiety and the anxiety will disable you from actually doing well.
Therefore, if you believe in yourself and your abilities, and thus have positive expectations for how you will perform on the exam you may negate most of the anxiety. It is a very positive "viscous" cycle that will occur.
A small amount of anxiety is helpful for performing well! It can heighten your awareness of pertinent information, cause you to thoroughly read material, check and re-check your answers and give you the stamina to get through lengthy testing situations.

© 1997 misha@cybergal.com