May 15, 2015

Combating Test Anxiety Part II

As I discussed in my last blog, the experience of test anxiety is unfortunately quite common. Although some anxiety before a test is normal and can even help performance (as illustrated by the Yerkes-Dodson curve) when anxiety becomes too high it begins to negatively impact our performance. Last time, I described some strategies for combating test anxiety by changing your thoughts. Today, we’ll discuss test preparation tips, relaxation strategies, and other behavior changes that can help curb test anxiety (based on the recommendations of the Anxiety Disorders Association).

Test Preparation Tips

• It may go without saying, but being prepared for the exam is one of the best ways to reduce test anxiety. Try attending study sessions, seeking out tutoring if needed, and studying in lots of different ways until you feel comfortable with the material
• Don’t cram for the exam. Space out studying in small sections over a few days or weeks
• Try to get as much sleep the night before as possible. If you sacrifice sleep in order to study more than usual, research shows that you’re more likely to perform poorly the next day

Dealing with Physical Tension

Mindful Breathing

• When we are anxious, we often experience changes in our body such as quickening of breath, tensing of muscles, and sometimes shaking or sweating. Before going into a test, it can be helpful to take a few minutes to focus on your breath and try to breath slowly and deeply
• During focused (or mindful) breathing, the goal is to pay closer attention to what is happening within you – your thoughts, emotions, feelings – so you can better understand what is happening around you. The aim is to pay attention to the present moment, and taking a moment to focus on your breath will help to direct your attention to something besides your worries
• Try downloading a mindful breathing app and taking 5 minutes before the exam to practice. Stop, Breath, Think, Breath2Relax, and BreathPacer are just a few of hundreds of excellent app on guided breathing and mindfulness

Body Check

• Before the exam, take a minute to sit down in a quiet place and “check in” with the different parts of your body. Like mindful breathing, this exercise helps you remain present in the moment and relax your body
• Focus on the muscles of your body, section by section, and imagine each muscle group slowly relaxing. Start with your toes and feet and mentally tell the muscles to relax. Work slowly through different muscle groups, up through your calves and thighs, into your stomach, lungs, and all the way up to your scalp. Work slowly, being sure to scout out any tension that may be hiding in your body
• Try a progressive muscle relaxation app such as Relax Me, online videos, or read through relaxation scripts to help with your practice

Other Strategies

• Practice replacing anxious thoughts with realistic thinking as we discussed last week
• Don’t spend time with other students who generate stress for you right before the test day
• Do reward yourself after the test with some sort of treat
• Try to show up at least 10 minutes before the test starts. This will help you avoid entering the room late and frazzled and it will give you some time to get used to the test environment
• Take care of yourself right before the test by eating something and engaging in a positive and distracting activity (like texting with a friend or reading an article)

The good news is, test anxiety is very manageable with the right strategies and practice. If you or a loved one continue are experiencing significant anxiety that is impacting your life, it can also be useful to work with a professional therapist to provide additional support and strategies.

Filed under Educational Support, Happiness & Well-Being, Mindfulness, Mindfulness - Book & Media Recs, Uncategorized