Self-Help Information: Test Anxiety
It’s
the morning of the "Big Test". In an hour, you’ll be taking an exam whose results will count 50 percent of your
final grade. You feel like:
(a)
Throwing up
(b)
Hollering for your mother
(c) Yelling at your sleeping roommate, who’s oblivious to your
pain
(d) All of the above
If you feel like any of the above, you’re not alone. You’ve got test
anxiety, a fear of impending academic doom that you probably share
with half the students on campus. How can you keep your stomach from
doing flips? How can you get calm enough to recall all those names,
dates, and graphs that are playing hide-and-seek in your brain?
The problem is more than simply being worried about a test. It is
quite natural for a student to be nervous before a big exam. In
fact, research shows that some anxiety can be helpful. The increased arousal that comes
with a little anxiety can actually increase energy and sharpen
thinking. However, the same studies have found that, in this case,
more is definitely not better. Too much anxiety leads to a rapid
decrease in thinking and an inability to focus and concentrate on
the task at hand.
Four Tips for Short-Term Relief
Say No to No Doz: Sure, you’re going to do some last-minute cramming the night
before a test. Just don’t do it with the aid of quarts of coffee
or tea. The reason: Caffeine adds to stress. Gulp some No Doz
and, come test-time, you may be too wired to focus on the job in
front of you.
Eat Light: For a couple of hours before a test, stay away
from heavy food – or, if you must, just sample something light.
Eat a lot and you might get drowsy. Your digestive system will
be competing with your brain for oxygen-rich blood. Better than
eating; take a walk to get that blood moving rapidly through
your body.
Avoid Distractions: Don’t give a second’s thought to that
idiot sitting next to you who’s writing twice as fast as you can
think. (She or he is probably writing an angry letter to the
professor, blaming her/him for failing to inspire her/him). The
test’s the thing. Concentrate only on it.
Take a Break:
Pause whenever you need to break the tension. Close your
eyes and practice head rolls or another relaxing exercise.
Four Keys to Test Taking Success
Key Number One. The first key is the ability to reduce tension to manageable
levels. There are numerous methods for achieving a relaxed state
of mind and body, such as progressive muscle relaxation, deep
breathing, and biofeedback. Descriptions of these techniques are
available from books and handouts from CVM Counseling and
Wellness Services.
Key Number Two. The second key is to study while relaxed and to study well.
Numerous research studies have found that students score higher
when they study while relaxed and take a test in the same
emotional state of mind. In addition, studying while one is
relaxed helps one learn the material more thoroughly and
remember it more easily.
Key Number Three.
The third key is previewing the test situation. This means
doing a mental run-through of the test-taking day. It is a way
of mentally de-energizing the anxiety that comes with any big
test. Put yourself in a relaxed state of mind. "See" yourself in
action from the time you get up in the morning until the test is
completed. Any time anxious feelings become too strong, reduce
excess tension by using whatever relaxation method works for
you. Imagine yourself entering the testing room and taking a
seat. See yourself breathing deeply to initiate further
relaxation. As you go through the exam you can reuse the
relaxation responses to minimize or dispel any excess stress or
anxious feelings.
Key Number Four.
The fourth key is to have confidence in your knowledge. If
you have studied effectively, everything you will need to know
to pass the exam has been stored in memory and is available to
be recalled. Try to feel confident and comfortable. You can
develop the tools to relax yourself before and during the test.
A simple test-taking strategy: First answer all the questions you absolutely know. Then go back and
answer the questions that take a bit more effort. Lastly, guess at
the questions that you have no idea about, the ones that "seemed to
be from outer space because they sure didn’t relate to anything you
remembered reading or hearing."
Self-Talk During a Test
A number of self-statements are especially useful for coping with
feelings (physiological and mental) of anxiety and panic during a
test.
I’m
starting to get too anxious so I’d better slow down a
little…there’s plenty of time.
I’m
starting to lose control…better take a deep breath…relax…let it
out slowly…that’s better.
I
keep making myself anxious…I’ll switch my focus to the test.
What is it I have to do? Focus. No negative self-talk.
Focus on the task…exactly what does this question ask for?
What’s the basic question…the main point?
Why
should I worry about how everyone else is doing?...just think
about myself and read the next question.
Recommended Books to Read
Taking the Anxiety Out of Taking Tests: A Step-By-Step Guide.
Susan Johnson, Oakland, CA: New Harbinger, 1997. After beginning
with an overview of fear and what you need to do to move through
your fear, this book explains basic physical and mental
relaxation techniques. Specific cognitive techniques designed to
help alleviate the stress that test taking causes are detailed.
Information on time management, decreasing procrastination, and
study skills is included.
Need Additional Help?
Washington State University College of Veterinary Medicine
Counseling and Wellness Services offer free individual counseling for these and
related issues for veterinary students (WSU Veterinary Students ONLY). For more
information or to schedule an appointment call or e-mail:
Carolyn Wyatt PhD
ADBF 1035
335-0774
cwyatt@vetmed.wsu.edu
NOTE: The information contained in these self help
documents is not to be used as a substitute for professional care. Neither the
authors, Washington State University nor the College of Veterinary Medicine
assume liability for injury incurred by following the information presented in
these self-help documents
Last Edited: Mar 09, 2007 4:11 PM
