TEST ANXIETY

Techniques for Recognition

and Reduction

Hannah Yohn, M.S.

WHAT IS TEST ANXIETY?

Text Anxiety - Distress or

uneasiness over test taking,

often affecting test

performance.

WHAT ARE THE SYMPTOMS?

Physical Symptoms• Headache, Nausea, Trouble Breathing, Increased Heart

Rate, Sweating, Etc. • In severe cases, it can even result in a Panic Attack.

• Panic Attack – sudden onset of intense fear and distress than can cause an individual to feel like they cannot breathe or are having a heart attack.

Emotional Symptoms• Helplessness, Anger, Fear, Embarrassment, Etc.

Behavioral/Cognitive Symptoms• Problems Concentrating, Negative Thinking, Comparing

Yourself to Others, Etc.

WHAT ARE THE CAUSES?

Fear of Failure• Your “worth” is not determined by grade in a course

Lack of Preparation

Poor Test History

TEST ANXIETY MYTHS

Test Anxiety Cannot Be Reduced

All Levels of Test Anxiety Are Bad• Difference between Stress and Distress

Students Who Make Good Grades Do Not Have Test Anxiety

Ignoring Test Anxiety Will Make it Go Away

Students With Test Anxiety Cannot Be Successful in Math

Test Anxiety is ALWAYS caused by lack of preparation

HOW CAN I MANAGE MY TEST ANXIETY?

Be Prepared!• Do not procrastinate

• Try to avoid “Cramming”

• Develop a plan• Test Yourself

• Simulate the Test Conditions• Try to anticipate what might be some questions

on the test.• Start/Join a Study Group

HOW CAN I MANAGE MY TEST ANXIETY

Improve Your Test Taking Skills• Show up to the test early• Use relaxation techniques• Read ALL directions thoroughly before you begin the test• Bring more than one writing utensil• If it is a test that you can use a calculator on, bring it!

• If you do not know, ask the instructor before the night of test• Write down important formulas, facts, and definitions in the margin as soon as you

begin the test• Answer the questions you know first, next the ones you are fairly sure about, then

spend the remainder of your test time working on the questions you find difficult• On multiple choice questions, read all options first. Begin by eliminated options

that you feel confident are incorrect. • Check over your answers before you turn the test in, but don’t spend too much

time second guessing!• Rely on your First Impression

• Find what techniques work best for you.

HOW CAN I MANAGE MY TEST ANXIETY

Use Relaxation Techniques• Put your writing utensil down, then begin to take deep, long

breathes. • Close your eyes for a moment if needed.• Count to ten (or 100 if needed) in your head, then begin again. • Be mindful of the clock on time tests, but do not freak out!

• It is better to do well on most of the questions, than to become so anxious about the time that you do poorly on all the questions.

• Learn to manage your time when taking tests• Wear a Watch

HOW CAN I MANAGE MY TEST ANXIETY

Keep Your Focus• Try not to talk to other students right before the test• It is okay if others finish the test before you!• Make it a goal to NOT be the first person to finish

the exam• If you find your mind wandering, take a deep breath

and regain your focus• Try not to sit near windows or doors

• This can cause you to be distracted

HOW CAN I MANAGE MY TEST ANXIETY

Avoid Negative Thoughts• “No matter how hard I try, I will never pass this course”• “I am not good at this subject; I shouldn’t even try”• “I will never remember the things I studied”• “I have already failed this course once, I will probably fail it

again”• “I am just not smart enough”• “I will never learn this”

STOP!!!

HOW CAN I MANAGE MY TEST ANXIETY

Concentrate on Positive Thoughts• “I have adequately prepared for this test, and I know I can do my

best!”• “I am not going to panic if I encounter a difficult problem”• “I have failed this course before, but I know I can do better now”• “I went “blank” on that last test, but I know how to reduce my

anxiety now”• “With hard work, I know I can do this!”• “I am going to use ALL the time I am given, and make sure I do not

make careless mistakes”• “My worth is not determined by a grade; As long as I do my

personal best, I have succeeded”

HOW CAN I MANAGE MY TEST ANXIETY

Keep a Positive Attitude!• Try not to “beat yourself up” before, during, or after the

test• Instead of competing with others, just try to do YOUR best

• You do not have to be perfect

• Tell yourself that you have prepared, and you can do this!• Avoid thinking in “all-or-nothing” terms• Reward Yourself AFTER the test

HOW CAN I MANAGE MY TEST ANXIETY

Do Not Forget the Basics• Get an ample amount of sleep (if possible) the night

before the test• Do not forget to eat something (at least something

small) before the exam. • Go to the restroom before the exam begins• Dress appropriately

• If your class is usually cold, do not forget to bring a jacket

• Think of yourself as a total person, not just a test taker.

LET’S PRACTICE

Remember the

Techniques You have

Learned!

THANK YOU!

Thank you for attending ! I hope that you have found this information useful.

If you are viewing this seminar online, please come by Student Support

Services, Malone 115, and pick up an Academic Seminar Evaluation form to

fill out and turn in, or you may fill out the form online after clicking on the

word “exit” below.

If you have any suggestions for future Academic Seminars, you may stop by

the Student Support Services Office in Malone Hall Room 116, email me at

hyohn@troy.edu, or call 334-983-6556 ext. 1216.

EXIT

REFERENCES

http://www.education.com/definition/test-anxiety/

http://

www.adaa.org/living-with-anxiety/children/test-anxie

ty

http://www.counselingcenter.illinois.edu/?

page_id=114

http://

www.wvup.edu/academics/more_test_anxiety_tips.ht

m

http://www.testtakingtips.com/anxiety/index.htm