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:
Donna J. Scott, PhD
ADBF 1035
509-335-4607
djscott@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
