Test anxiety

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Overcoming Test Anxiety

It is a feeling of agitation and distress. Anxiety can be labeled as "anticipatory anxiety" if you feel distress while studying and when thinking about what might happen when you take a test.

Most of us experience some level of anxiety when anticipating something stressful, such as taking tests, pitching a ball, or performing on stage. This tension is normal and positive; it motivates us to want to perform at our best level.

Anxiety occurs in a wave, so it will increase from the time you first recognize it, come to a peak, and then naturally subside.

What are the causes of test anxiety?

Usually there is some real or perceived activating agent. It may be past experiences of blanking out on tests, or being unable to retrieve answers to questions. It could also be a lack of preparation for an exam, which is a real reason to be worried about your performance.

The five causes of test anxiety

Test anxiety is a learned behavior.
The association of grades and personal worth causes test anxiety.
Test anxiety can come from a feeling of a lack of control.
Test anxiety can be caused by a teacher embarrassing a student.
Being placed into course above your ability can cause test anxiety.
Test anxiety develops from fear of alienation from parents, family, and friends due to poor grades.
Test anxiety can be caused by timed tests and the fear of not finishing the test, even if one can do all the problems

How to reduce test anxiety

While studying: Allow yourself plenty of time to accomplish all the things you have to do before the test. Build up confidence by reviewing the material frequently.

The tensing and differential relaxation method

Put your feet flat on the floor.
With your hands, grab underneath the chair.
Push down with your feet and pull up on your chair at the same time for about five seconds.
Relax for five to ten seconds.
Repeat the procedure two or three times.
Relax all your muscles except the ones that are actually used to take the test.

The palming method

Close and cover your eyes using the center of the palms of your hands.
Prevent your hands from touching your eyes by resting the lower parts of your palms on your cheekbones and placing your fingers on your forehead. Your eyeballs must not be touched, rubbed or handled in any way.
Think of some real or imaginary relaxing scene. Mentally visualize this scene.
Picture the scene as if you were actually there, looking through your own eyes.
Visualize this relaxing scene for one to two minutes.

Deep breathing

Sit straight up in your chair in a good posture position.
Slowly inhale through your nose.
As you inhale, first fill the lower section of your lungs and work your way up to the upper part of your lungs.
Hold your breath for a few seconds.
Exhale slowly through your mouth.
Wait a few seconds and repeat the cycle.

Sources and Additional Information:
Paul D. Nolting, Ph.D.
University Counseling Center
Southwestern College