Overcoming Test Anxiety
Before the Test
- Use a study schedule to avoid the feeling of being rushed
- Rehearse for success - give yourself pre-tests to find out exactly what you kno and don't know
- Learn and practice deep breathing (the brain requires 25 percent of your total oxygen intake)
- Turn threats into challenges i.e., "This is hard ... but I'm going to figure out how to do it"
- Have fun with studying; make up a test "game routine"
- Redirect irrational fears of failure - don't think that one test will ruin your life. It's just a test.
- Use mental images that create calmness and confidence
During the Test
- Arrive early so you have time to do a relaxation excercise
- Think positive thoughts i.e., "I know how to stay on track" or "I know how to stay calm, even if I get one wrong"
- Give yourself permission to do the best you can under the circumstances
- Don't think about what your grade will be; don't think about how others are doing; just focus on one question at a time
- Stress can play tricks with your memory. Relax. Breath deeply and stretch some muscles periodically during the test
Breathe slowly and deep, not rapid and shallow
When under stress, most people tend to breathe in short shallow breaths. Check your breathing. If you are breathing in a rapid shallow manner, relax all your muscles and take severa deep, slow breaths.