1. Test Anxiety
PNW Counseling Center

2. What is Anxiety? The body’s response to threatening situations
A certain amount of anxiety is a good thing
At some point, it can start to work against you
Finding the level that is just enough to motivate without hurting performance

3. Symptoms of Test Anxiety
Before the test
  Insomnia
  Loss (or increase) of  appetite
  Stomachache
 Inability to concentrate
  Boredom
  Restlessness

4. Symptoms of Test Anxiety
During the Test
  Confusion
  Panic
  Mental blocks
  Fainting
  Nausea
  Yawning (yes, this can be a sign of tension!)

5. Symptoms of Test Anxiety
After the test
  Mock indifference
  Guilt
  Blame
  Depression
  Anger

6. Do you know it, but blow it?
  Accept that you may not know all the answers.
 Do not expect perfection.

7. Reducing Test Anxiety Preparing for exams
Tell yourself so “what” to the “What if’s”
  Keep a positive attitude
  Visualize success
  Focus on the test
  Avoid comparing yourself to others
  Take deep breaths
  Drink water or have a mint

8. Test Anxiety 3 Factors
Preparation- How much to prepare and in what way?
Cognitive Factors- What kinds of thoughts are going through your mind and are they realistic/rational
Physical Experience- What is your body’s felt experience of the anxiety physically

9. Preparation
Take some time to observe your current preparation strategies- Know what you are doing
Examine what is and is not working to improve your performance
Try out new strategies- timing, pacing, amount. Know your peak energy periods
Know as much about the type of test you are taking as possible

10. Cognitive Factors-What are you thinking?
Rate and pattern of thoughts going through your mind/ Trouble concentrating
Negative self-talk
Cognitive distortions- catastrophizing, “what if?” thinking
Challenge these thoughts- give yourself permission to make mistakes. Perfectionism can work against you

11. Physical Experience- How does it feel?
Breathing/ Pulse Rate
Perspiration
Muscle tension
Headaches/Dizziness
Nausea

12. Relaxation Relaxation Response Stomach Breathing
Tensing/relaxing muscle groups
Take a few moments to compose yourself and let the anxiety pass
Don’t Over-relax