Easing Test Anxiety

What is it?Many people experience stress or

anxiety before an exam. In fact, a little nervousness can actually help you perform your best. When this distress becomes so excessive that it actually interferes with performance on an exam, it is known as test anxiety.

Symptoms of Test AnxietyCan range from mild to severe.

Includes physical, behavioral, and emotional synptoms.

Physical SymptomsSweatingShakingRapid heart beatDry mouthFaintingNausea

Behavioral SymptomsFidgetingAvoidanceSubstance abuseBlanking outDifficulty concentratingRacing thoughts

Emotional SymptomsDepressionLow self-esteemAngerFeelings of hopelessness

How to Overcome Test AnxietyGeneral preparation/building

confidence: Develop good study habits & strategies Manage Time/Pacing Yourself Organize material to be studied and

learned Manage outside pressures Review past performance on tests

How to Overcome Test Anxiety

Test Prep. to reduce stress! Approach the test with confidence Come prepared Choose a comfortable location Allow yourself plenty of time the morning of

the test. Avoid cramming Avoid negativity Exercise regularly Get a good night’s sleep Eat breakfast Take a small snack for a break.

How to Overcome Test AnxietyDuring the test:

Read the directions! Pace yourself! Change positions during test If you go blank, skip the question and go

back later Don’t panic. There’s no reward for

finishing first.

Relaxation TechniquesTake deep, slow breaths.Remind yourself: You are in

control.Focus on the task at hand.Expect SOME anxiety.Use Isometric Relaxation

Exercises Elongate muscles Contract muscles Calf and Body Stretches