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 Does nervousness get in the
way of your best performance on tests? Anxiety over test taking is not
unusual, but there are ways that you can prepare in advance that will
help you remain calm and better reflect your knowledge of a particular
subject. It's never too late to develop positive strategies to reduce
your test anxiety.
Take this brief survey to help you identify some symptoms of test anxiety.
 REACTIONS
TO TESTS VARY AMONG INDIVIDUALS. Some anxiety is good because it helps you to keep alert during
exams. Too much anxiety can actually produce chemicals that cause your
brain to "shut down."
 TESTS DO NOT
HAVE MAGICAL POWER. They are not reflective of who you really are. They just measure
how well you perform at a particular point in time.
 POOR TEST PERFORMANCE
MEANS A DELAY ONLY. You can learn from your mistakes. Use the experience
to correct them. Don't give up.
 EMOTIONS AFFECT
LEARNING.
When you are filled with fear and negative thoughts, you will experience
corresponding physical reactions. This perceived threat is often highly
exaggerated, but it feels real at the moment.
 PANIC LEARNED FROM PREVIOUS
EXPERIENCE CAN BECOME A HABIT. Known as a conditioned response, panic-activated
emotions cause flight-related chemicals to shut down brain functioning.
 WHAT HAS BEEN LEARNED CAN
BE UNLEARNED.
Humans are capable of reasoning and thought. You have the power to re-condition
yourself with new positive messages and behaviors. This helps the body
produce chemicals that actually facilitate successful learning and performance.
 TECHNIQUES
FOR REDUCING TEST ANXIETY DO NOT REPLACE BEING PREPARED. Utilize GOOD
STUDY STRATEGIES with POSITIVE MESSAGES and RELAXATION. This is a very
powerful combination to reduce test anxiety. Brain research supports
this idea, so keep working on all three!
 SHORT-TERM
RELAXATION TECHNIQUES HELP BREAK THE ANXIETY CYCLE. Tense and relax muscles,
even for a brief time. This releases nervous energy and promotes synaptic
communication in the brain. Run or exercise before a test and release energy
from adrenaline.
 BREATHING
is critical to get oxygen to the brain and helps you relax. If you do
nothing else, concentrate on your breathing! Breathe in and exhale slowly.
Other techniques:
"Doctor's method" (Promotes relaxed breathing)
1) Breathe slowly through your nose.
2) At peak, take another short inhalation through your mouth.
3) Hold 3-5 seconds.
4) Release slowly through your mouth.
"Palming technique" (Helps you focus and relax)
1) Rest your elbows on the desk.
2) Rest cheeks in palm of hands while covering eyes.
3) Breathe, relax and practice positive thoughts (creating new habits).
 CIRCUMSTANCES
MAY NOT CHANGE, BUT YOUR REACTION TO THEM CAN.
Ask yourself: Has worrying ever really served you?
If after you try a variety of methods to reduce your test anxiety, you
find that test anxiety and/or stress is a serious concern for you, seek
out a professional to work with you individually! You are worth it!
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