Managing Test Anxiety

It’s normal to feel a little bit nervous before and during a test. What is important is to learn how to deal with those anxieties so that they do not become overwhelming. Below are a few key strategies for managing test anxiety that might be helpful to you during exams. If this is something that you struggle with, please feel free to stop in and see me so that we can discuss additional ways to help manage your test anxieties now and in the future.

- Study. Being prepared is the single most effective way to help manage test anxiety. If you are confident that you know the material and have put forth your best effort to be prepared for the test, then you can relax and do the best you can.

o Learn from past quizzes and tests

o Ask the teacher for suggestions on how to best prepare for the upcoming test

o Don’t cram – that only adds to the stress and pressure of trying to “squeeze” everything in

o There are lots of study strategies available that can help students and I have a variety of ideas, so if you are interested, stop by and see me and we can talk about different techniques you can try to implement for various classes.  There are also tips featured on the WKHS Counselor website.

- Stay Positive. Being confident and entering the test with a positive attitude will help you to achieve success. There are lots of strategies people use to help maintain a positive outlook –visualization (imaging yourself doing well on the test) and positive self-talk (we all talk to ourselves so instead of thinking that you are going to fail the test replace that self-talk with positive comments such as “I am prepared” or “this test will allow me to show how much I have learned”). Sometimes it is important to stay away from other people who tend to express their negative outlooks and opinions going into a test… those people who will just stress you out more with their panic about the test.

- Take care of yourself. I *know* that you hate hearing things like this (and yes, I acknowledge that at times this can be a hypocritical statement for me to make), but it is important to take care of yourself. Get plenty of sleep so that you are well rested and mentally alert for the test. Eat a healthy meal (breakfast/ lunch) because you don’t want to be sitting in class focusing on food or listening to your stomach growl and you also don’t want to be coming down off a sugar or caffeine high and be dragging the rest of the testing period. Allowing yourself time to exercise is also important as it is a physical release of stress and can reinvigorate you for studying as you prepare for the test.

- Be a “smart” test taker. Don’t panic! Read the directions carefully. Take a deep breath to relax. Answer the questions to the best of your ability and if you don’t know an answer, skip the question to return to it later and continue on to other questions that you are more confident in answering. Budget your time, but don’t rush to be the first finished – this is not a race. Stay focused. (Focus on answering the question – don’t allow yourself to get off track and worry about your grade or how others are doing – just continue to refocus on answering the next question.) If you start to become overwhelmed with anxiety during the test, take a few slow deep breaths, relax your muscles and remember that you are in control of dealing with these feelings so just take it one step at a time.

- After you are finished, give yourself a short break from thinking about the test, but also don’t forget to consider what worked well and what could have gone better and then make changes accordingly for the future. If you were able to manage your anxiety effectively then you can continue practicing these skills for future tests. If some of the strategies were not effective, then you can try to adjust and adopt new strategies to help manage the anxiety.

Remember, it is also important to keep the test in perspective. It is actually quite rare that a single test will make or break you. (And yes, this even includes the End of Course Exams/ SAT/ ACT tests because you can always repeat these tests again in the future.) Good luck on your exams!

Don't forget - tomorrow you have 1st, 6th, and 7th period exams.