1. Coping with Test Anxiety
What is
Test Anxiety?
What
effect
does it
have?
Coping
with
Test
Anxiety
How
can I
prevent
Test Anxiety?
How
can I
reduce my
Test Anxiety?
A student support session presented by: Academic Anxiety Resource Center

2. Partners Coping with Test Anxiety How can I prevent Test Anxiety?
Center for Technology in Education

3. Have you ever… …worried so much over an exam that
you’ve lost sleep or skipped meals?
…spent many hours studying for a test and
during the exam your mind goes blank?
…felt extremely nervous, had sweaty palms
or shortness of breath during a test?
…worried about the grade or the questions
from a test after you’ve taken it?

4. What is Test Anxiety? Test preparation Test performance
Any uneasiness, tension, apprehension, or feelings of worry or fear associated with the three phases of the learning-testing cycle:
Test preparation
Test performance
Test reflection
Most people believe test anxiety only occurs during the test-taking event
However, it is very common to experience similar anxiety prior to and for hours or even days after a test.

5. What Can Cause Test Anxiety?
Pressure
family, friends, professors, classmates, key milestones
Past experiences
previous test-taking problems, negative experiences
Fear of failure
often due to pressure and negative past experiences
Lack of adequate preparation
waiting until the last minute  feeling overwhelmed
cramming does little to help you adequately prepare
Poor test-taking skills
lack skills in knowing how to take a test
There are several factors that can contribute to the cause of too much anxiety:
Pressure from family, friends, or professors. Competition with classmates, Graduation.
If a student has had previous problems or bad experiences with test-taking, this can lead to a negative mind-set. Individuals who tie their self-worth to the outcome of a test tend to create an overwhelming fear of failure, so remember its just a test.
Waiting until the last minute can leave you anxious or overwhelmed. Cramming is stressful! Bad time management is a huge cause of anxiety!
If you work on improving your test taking skills, you can Control your Test Anxiety!!

6. What are the Effects of Test Anxiety?
Some anxiety is normal when preparing for and taking a test
However, the EFFECT on students is what makes the difference:
Cognitive Symptoms
Mental Distraction
unable to concentrate, easily distracted by noise, uncomfortable temperatures, and even people walking by
Mental blocks
unable to think effectively about studying for & taking test
Physical symptoms
Fidgeting, “butterflies” in stomach, quickened heart rate or breathing, nausea, sweaty palms, or a headache

7. All of this can impair
your test performance
even if you prepared
and know the material!

8. Keys to Prevent Test Anxiety
Set GOALS to get started & stay motivated
Start PREPARING well in advance
Develop good TIME MANAGEMENT
Create an ENVIRONMENT conducive to study
Utilize effective STUDY STRATEGIES
TAKE CARE of yourself

9. PREPARE & MANAGE your time
A Few Weeks Before:
look ahead, set your goals and outline your study schedule timeline
A Week Before:
organize your notes and other materials so they are ready
begin your review
plan to space out multiple study sessions over the week
Day Before:
one final, brief review of the material
make sure you eat right and get adequate sleep
Day Of:
Relax, Be Confident, Remind yourself that you have prepared and you KNOW this!

10. Study ENVIRONMENT Select or create a study space that is set up to
help you study effectively.
Make sure you:
select a convenient time when you are most alert
are comfortable
use a spacious area to easily access your materials
have everything with you that you might need
minimize distracters and interruptions
people, phone, noise (tv, music)

11. STUDY STRATEGIES
First, do the BASICS to put yourself in the best position to do well:
attend all classes
be an active participant in class (take notes, pay attention)
ask questions and get help if you have problems
Practice “SQ3R”
SURVEY (skim) – the chapter to plan your approach
QUESTION – form questions about the reading
READ the assigned materials
RECITE (recall) – the key points in your own words
REVIEW - the material again, testing knowledge
NOTE-TAKING – before, during, after lecture

12. STUDY STRATEGIES Use all available LEARNING TOOLS
textbook, companion website, provided by the instructor
CREATE your own learning aids to review
Use a STUDY GUIDE to direct study sessions
THINK about the test format and plan for how to take the test
REVISIT material multiple times in different ways
Short, frequent study sessions (1 hour then break)
Review, question yourself, do practice quizzes, write out the information, review with classmates

13. Keys to Reduce Test Anxiety
Keep some PERSPECTIVE
remember that some anxiety is good
the real significance of the test
Utilize RELAXATION Techniques
Focus on POSITIVE “SELF TALK”

14. RELAXATION Techniques
In order to relax, you must activate the
body’s natural relaxation response.
These various techniques can help:
Deep Breathing Meditation
A powerful, easy and quick technique to help you slow your breathing and better control the ‘stress’ reaction
Hypnotherapy Relaxation
Helps you achieve a deeply relaxed and focused state in which the mind is guided away from thoughts or worry into a more tranquil and peaceful place

15. RELAXATION Techniques
Visualization & Imagery
Uses slow breathing and peaceful, mental imagery to create a relaxed and pleasant mental state.
Mindfulness Meditation
Mindfulness – state of focused attention and awareness of how we are thinking, feeling and sensing in the present moment
Through practicing mindfulness, you can acknowledge and better understand your experiences

16. RELAXATION Techniques
Progressive Muscle Relaxation
Involves tensing and relaxing of specific muscle groups while breathing deeply
Progress sequentially through various muscles in body
Yoga for Stress Relief
Using postures and breathing to improve mental and physical state
Yoga Breathing Exercise (Pranayama)
Specifically use breathing exercises to achieve mental relaxation

17. The Power of SELF-TALK A lot of anxiety comes from negative self-talk
“I’ll never pass this test…”
“If I fail, I’ll never…”
Think about your statements and restructure them to reflect more realistic, positive thinking
“Yes, this test is important, but it is just one grade in this class”
“I will be ok, I can do this”
“I know that I will do better next time”
Be confident in your abilities
“I am capable of passing this test”
“I am going to do well because I prepared as best as I could”
Stay away from other negative talkers – only fuels anxiety

18. 2 Key Points to Remember:
Start studying and preparing in advance
You must know the material to do well on a test
Learn and practice ways to control your
anxiety
You have to manage your anxiety in order to demonstrate what you know on the test.

19. For more helpful information, follow these links to additional resources…
Helpful Websites on:
About Test Anxiety (University of Buffalo)
About Test Anxiety (Anxiety & Depression Association of America)
Overcoming Test Anxiety
Relaxation Technique Activities
Relaxation Technique Descriptions
Helpful Videos on:
How to Get the Most Out of Studying
Mindful Meditation exercise

20. For additional support or information, contact:
Academic Anxiety Resource Center
website: or
Dr. Jerrell Cassady Monica L. Heller
Feel free to visit us on Twitter! @AcademicAnx