Taming YourTaming YourTEST ANXIETYTEST ANXIETY

Western Washington UniversityWestern Washington University

Counseling CenterCounseling Center

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Taming Your Test AnxietyTaming Your Test AnxietyTest and Study StrategiesTest and Study StrategiesRelaxation StrategiesRelaxation Strategies

Do you have test anxiety?Do you have test anxiety?

Does your anxiety interfere with your Does your anxiety interfere with your performance?performance?

When you take a test, are you distracted with When you take a test, are you distracted with worry or with physical symptoms?worry or with physical symptoms?

Does your mind go blank when you are taking Does your mind go blank when you are taking tests?tests?

Does your anxiety seem out of proportion to the Does your anxiety seem out of proportion to the testing situation?testing situation?

Some anxiety (or emotional arousal) actually improves performance.The middle area of this chart is what athletes call “The Zone”.Even a small decrease in test anxiety can help improve performance.

What can I do about Test What can I do about Test AnxietyAnxiety??

You can optimize your learning and You can optimize your learning and test-taking skills.test-taking skills.

You can learn cognitive strategies to You can learn cognitive strategies to get yourself into the “zone” for get yourself into the “zone” for optimal performance.optimal performance.

You can train your body to relax so You can train your body to relax so that your mind can focus.that your mind can focus.

Learning StrategiesLearning StrategiesMaking Study CountMaking Study Count

Efficient Memory StrategiesEfficient Memory Strategies

PREVIEWPREVIEW the reading before class. GO TO CLASS.GO TO CLASS. NON-NEGOTIABLE! REVIEW REVIEW after class.

Unless lecture notes are reviewed, most people forget up to 80% of the lecture within 24 hours. 

As soon as possible, review your notes.Actively process information.  Anticipate possible test questions.

Engage the Whole Brain with Visual memory Auditory memory Kinesthetic memory Conceptual memory

Active Learning Uses the Whole BrainActive Learning Uses the Whole Brain

Where can you find…Tips for Time ManagementFree Tutoring for Study Skills and MathInformation on Learning StylesNote-taking StrategiesTest-taking Tools

http://www.wwu.edu/depts/tutorialcenter/

THE THE TUTORING CENTER: Wilson LTUTORING CENTER: Wilson Library 280ibrary 280http://www.wwu.edu/tutoring/http://www.wwu.edu/tutoring/

The Physical ZoneThe Physical Zone

Keep your body and brain healthy and fit Keep your body and brain healthy and fit withwith Adequate SleepAdequate Sleep Proper DietProper Diet Avoiding caffeine, alcohol, & recreational drugsAvoiding caffeine, alcohol, & recreational drugs ExerciseExercise

Use a regular RELAXATION strategy to Use a regular RELAXATION strategy to release daily stress and tension.release daily stress and tension.

The Mental ZoneThe Mental Zone

Our internal thoughts and Our internal thoughts and perspectives also affect emotions perspectives also affect emotions and stress levels.and stress levels.

When you take a test, is your FOCUS When you take a test, is your FOCUS on yourself and your anxiety, or on on yourself and your anxiety, or on the job at hand? the job at hand?

Anxiety is like a fire alarm…Anxiety is like a fire alarm…Easy to trigger, hard to ignore.Easy to trigger, hard to ignore.

The Fight or Flight ResponseThe Fight or Flight Response

The Fight or Flight Response Takes Over When The The Fight or Flight Response Takes Over When The Brain Receives a “Brain Receives a “Danger SignalDanger Signal””

The body responds with increased heart rate and The body responds with increased heart rate and breathing, the blood flows away from the brain, breathing, the blood flows away from the brain, the digestive system, and the extremities to pour the digestive system, and the extremities to pour energy into the major muscles in our arms and energy into the major muscles in our arms and legs so we can react quickly. legs so we can react quickly.

Very adaptive if a bear is charging or the room is Very adaptive if a bear is charging or the room is on fire, but not very adaptive if the brain and on fire, but not very adaptive if the brain and body are acting as if the TEST is trying to kill you. body are acting as if the TEST is trying to kill you.

If you have DANGER thoughts while you are If you have DANGER thoughts while you are taking the test, the fire alarm goes on and the taking the test, the fire alarm goes on and the fight or flight response is activated. fight or flight response is activated.

What if I flunk the test? I can’t remember anything! I’m so stupid. I don’t know this! What if I flunk the class? I didn’t study enough! This isn’t fair! I don’t have enough time! I’m going to do terrible!My parents will be mad if I get a bad grade! It’s hopeless! Just give up! What’s wrong with me? What will my professor think? I’m a failure. I hate this! I should know this! Everyone else is doing better. What if I flunk out of school? I can’t do it! This will ruin my life!

What if I flunk the test? What if I flunk the class?

I can’t remember anything! I’m so stupid.

I don’t know this! I didn’t study enough!

This isn’t fair! I don’t have enough time!

I’m going to do terrible!My parents will be mad if I get a bad

grade! It’s hopeless!

I can’t do it! Just give up!What’s wrong with me?

What will my professor think? I’m a failure. I hate this!

I should know this! Everyone else is doing better.What if I flunk out of school?

This will ruin my life!

DANGER THOUGHTS

What are Your Danger Thoughts?

Turn off the Fire Alarm by replacing

DANGER thoughts with SAFETY thoughts.

SAFETY THOUGHTS

I’ll start with something I know. It’s just one test.

I know this material.Even if I feel shaky, I can still do my

best. One step at a time. Keep going.

Focus on here and now. I’ll do the best I can. Let’s figure this out.

I’ve already studied and it is what it is.

Just focus on now and do the test. Whatever happens, I’ll deal with it.

I’m anxious but I can manage. I can do this.

I accept that I feel anxious and my heart is pounding—it’s just

adrenaline. It is helping my brain focus.

Practice your safety thoughts by using mental imagery to imagine yourself in a testing situation.

Write Your Own Safety ThoughtsWrite Your Own Safety Thoughts

Wipe out anxious worries when you Wipe out anxious worries when you study—don’t connect them with the study—don’t connect them with the material you are learning!material you are learning!

Set aside a separate time to problem-Set aside a separate time to problem-solve your academic worries and focus solve your academic worries and focus on things which are under your control.on things which are under your control.

Brain PowerBrain Power

Shortly before the exam,write non-stop for ten minutes about all your thoughts and feelings regarding the test. Students with test anxiety did better when they dumped their worries by writing!

Writing About Testing Worries Boosts Exam Performance in the ClassroomGerardo Ramirez and Sian L. Beilock article in SCIENCE magazine, January 14, 2011 

The “DUMP” Strategy

Taking the plunge—Tips for Tests

Test-Taking StrategiesTest-Taking Strategies

Take a long deep breath, and focus on the TEST.Take a long deep breath, and focus on the TEST. Work on the easier parts first.Work on the easier parts first. Read directions Read directions twice.twice. Tune out distractions—don’t watch the clock and don’t Tune out distractions—don’t watch the clock and don’t

watch other students.watch other students. Expect to see questions you don’t know or don’t recognize.Expect to see questions you don’t know or don’t recognize. If you have danger thoughts or get distracted by worry, If you have danger thoughts or get distracted by worry,

imagine a “mental squeegee” that clears them out. imagine a “mental squeegee” that clears them out. Remember your “safety thoughts” for positive self-talk. Remember your “safety thoughts” for positive self-talk. Use patterned breathing (in 4 counts, hold 4 counts, out 8 Use patterned breathing (in 4 counts, hold 4 counts, out 8

counts) to release physical stress. counts) to release physical stress.

Multiple Choice and True-Multiple Choice and True-FalseFalse

Multiple choice-Read the question carefully. Read all responses and

eliminate the most obvious wrong answers.-When in doubt, go with your first impression.-Mark questions you don’t know and go on.-If you guess, look for two answers which are similar and

pick one. True-False

-Read carefully but don’t invest a lot of time on a 2 point question.

-Look for qualifiers (“Always” and “never” generally indicate a false statement. Qualifiers like “sometimes”, “often” or “generally” are more likely to be true.)

-Circle or underline the negatives.-Remember-if any part of a sentence is false, the whole

sentence is false.

Problem-Solving TestsProblem-Solving Tests

Math or Science problems-Start with something familiar to build confidence. -Look for familiar patterns.-When studying, use flashcards to help recognize types of

problems and steps to their solution.-Mix up flashcards and problem sets to test yourself.-Circle or highlight negative signs.-For word problems, draw pictures, identify the relevant

formula, and make sure you know what is asked for in the

problem.-When possible, double check your calculations.

Essay and Short Answer Essay and Short Answer TestsTests

Essay-Read the question carefully and look for key words like “compare”, “contrast” or “define”.-Make a quick outline.

-Get to the point. Start with a summary statement. -Write legibly in pen.

Short Answer-Study off summary sheets or flash cards packed with

information.-Answer every required question—try a common-sense guess using what you know.-Write simple, information-packed responses.

Is it More than Test Anxiety?Is it More than Test Anxiety? Do you experience persistent fear or panic in a number Do you experience persistent fear or panic in a number

of social or performance situations? of social or performance situations? Have you been plagued for months by excessive worry, Have you been plagued for months by excessive worry,

restlessness, irritability, tension, intrusive thoughts, restlessness, irritability, tension, intrusive thoughts, difficulty concentrating, or insomnia?difficulty concentrating, or insomnia?

Do you experience depression or mood fluctuations Do you experience depression or mood fluctuations which interfere with day-to-day functioning in and out of which interfere with day-to-day functioning in and out of school?school?

Have you struggled for most of your life with Have you struggled for most of your life with concentration difficulties, distractibility, forgetfulness & concentration difficulties, distractibility, forgetfulness & disorganization?disorganization?

Counseling might help—call for an initial appointment!Counseling might help—call for an initial appointment!

Establish effective and consistent study habits.Use a variety of learning modalities.Mentally practice self-supporting thoughts.Keep your focus on the test, not on your performance.Practice a relaxation technique.Maintain healthy habits to minimize effects of daily stress.Dump your worries before the test.Use each test as a learning opportunity.

Congratulations! You are on your way!

Summarizing Your Goals

Relaxation and Mindfulness Groups Relaxation and Mindfulness Groups are offered regularly—check our are offered regularly—check our website for more information.website for more information.

Western Washington University

Counseling Centerwww.wwu.edu/chw/counseling