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Chris Barts5

Beating Test Anxiety

Test anxiety causes many physical and mental problems. It makes your mind go

blank, causing you to forget important information you can recall after the exam. It

makes your mouth go dry, your stomach churn, and your muscles tense, causing a

self-reinforcing spiral of stress that leads to lower grades. If you have test anxiety, you

may benefit from taking certain steps to reduce it. These steps include fighting self-

defeating thoughts, learning about the test, establishing a study schedule, tuning out

distractions, generally taking care of yourself before the test, approaching questions

in an organized fashion, and practicing relaxation techniques. A treat of some form

after the test can also help put you in a positive mood, which is an important part

of defeating stress. You can conquer test anxiety.

Stress comes from self-defeating thoughts. You can fight thoughts with thoughts.

Whenever you have a negative thought about your test performance, counter it with

a positive one: If you think you are not prepared, think about how you are going to

prepare. If you think you do not know the material, think about how you are goingto learn the material and know it for the test. If you think the test is too important,

think about how it is only one test and does not determine anything except that

grade. Above all, do not think about the test in apocalyptic terms. No test can

mean the end of the world.

Knowledge is the enemy of fear. Facing the test head-on and learning as much as

you can about it beforehand can only serve to reduce your stress. Find out all the

specific topics the test will cover; the format of questions that the test will use; how

the instructors will grade those questions; how much time you have to take the test;

and, if possible, what questions will look like. Learning about the test focuses the

mind and drives out irrational fears by replacing them with knowledge.

You can best fight stress related to knowing what will be on the test by studying

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those specific topics, and your most effective studying is done on a schedule. Create

a schedule that lists each topic you must study, what you will work on, and what

resources you will need. Ensure you have a reasonable time frame for completing

each part of the plan. Then stick to it, and cross items off the list as you complete

them. Doing so will foster a sense of accomplishment that will give you confidence

and reduce stress.

A sound mind resides in a sound body, so you must ensure you have a sound

body. Get at least eight hours sleep before the exam, secure in the knowledge that

you are well-prepared for the next days test. Eat a balanced meal, such as whole-

grain cereal and low-fat milk, or jam, eggs, and toast, before the test, being sure

you do not eat too much or consume too much caffeine. If the test is long, eating

granola bars or trail mix during the test will fight feelings of hunger and allow you

to concentrate. Know precisely where the test will be, and how long it will take you

to get there, making sure you have enough travel time and do not have to hurry. Be

sure to take traffic into account.

Once you arrive at the testing location, ensure you will not be distracted by the

environment or the people around you. Take a seat far from high-traffic areas, such

as aisles or doors. Do not chat with other people, and sit away from people who are

talking. Try repeating a relaxing phrase, such as remain calm, to replace distract-

ing thoughts, which provoke stress. Remember that you have prepared for this test

and that your preparation will be effective. Have confidence in your knowledge and

abilities.

When the test is in progress, approach the questions intelligently. Read through

the entire test before beginning to work on it. If you find some questions easier thanothers, answer them first to maximize the number of points you are likely to earn.

Read questions thoroughly, and make sure you understand what they are asking. On

essay questions, making a brief outline before beginning to write is often helpful to

arrange your thoughts. Writing a quick summary of your points in the first paragraph

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of your answer to an essay question both helps organize the rest of the answer and

prevents you from taking too long to get to the point. A meandering answer to an

essay question makes the grader think you do not know what you are talking about.

If taking a Scantron test, bubble the answers fully, and do not make extraneous

marks on the answer sheet. When answering true/false questions, look for words

like always or never and other qualifiers because they are nearly always key to

the question. Multiple-choice questions will often have similar answers, so be on the

lookout for small differences. Finally, if the test shows point values, use them to

budget your time most effectively.

You can fight stress during the test by using relaxation techniques. Tension-

release exercises are an important example: Because anxiety builds on itself, break

the cycle of escalating stress by taking long, deep breaths when you begin to feel

anxious. Imagining a peaceful scene may help. When you feel your body tensing

up, contract a specific muscle group, such as your legs or shoulders, for ten seconds,

and then relax them. Focus on how tensing and relaxing the muscles feels different,

and repeat the tension-release exercise, trying to relax more each time. Another

relaxation technique is to focus on breathing. Breathe deeply, and listen to yourself

breathing. Focus on your breathing and the sensation of breathing slowly and calmly.

Repeat this breathing exercise twice before returning to the test. Finally, do not

think about how others are doing on the test. You are taking your test, and the only

person you need to be concerned with is you.

Finally, plan to have a treat after the exam, such as candy, ice cream, or time

playing a favorite computer game. Think about this treat periodically during the

test as a way to maintain a cheerful, optimistic outlook. A happy attitude is animportant part of reducing stress.

You can conquer test anxiety. A combination of preparation, skill, relaxation

techniques, and a positive mental attitude can win the day and ensure a good grade.

Tests can be your friend.

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Bibliography

Carr, Coeli. Test-Prep Diet. TIME Magazine, 27 March 2005, W7.

Hurr, Wayne. Tips for Reducing Test Anxiety. 2006. http://www3.georgetown.

edu/student-affairs/caps/pages/reducingtestanxiety.html (10 April 2013).

Reducing Test Anxiety. ACT, Inc. 2005. http://www.act.org/engage/studentguide/

pdf/TestAnxiety.pdf (10 April 2013).

Reducing Test Anxiety. Educational Testing Service. 2005. http://www.ets.

org/s/praxis/pdf/reducing_test_anxiety.pdf (10 April 2013).

First source: Magazine Article, p. 223.

Second source: Electronic Sources: A Short Work From a Web Site, with an

Author, p. 224.

Third and fourth sources: Electronic Sources: A Short Work from a Web Site,

with an Unknown Author, p. 224.

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