Managing time (dealing with
procrastination, distractions, laziness)
Organizing material to be studied and learned Take a step
by step approach to build a strategy and not get overwhelmed
Outside pressures success/failure consequences (grades,
graduation), peer pressure, competitiveness, etc.
Reviewing your past performance on tests to improve and
learn from experience
Test preparation to reduce anxiety:
Approach the exam with confidence: Use
whatever strategies you can to personalize success: visualization,
logic, talking to your self, practice, team work, journaling, etc.
View the exam as an opportunity to show how much you've studied
and to receive a reward for the studying you've done
Learn your material thoroughly and organize what materials you
will need for the test. Use a checklist
Choose a comfortable location for taking the test
with good lighting and minimal distractions
Allow yourself plenty of time,
especially to do things you need to do before the test and still
get there a little early
Avoid thinking you need to cram just before
Strive for a relaxed state of concentration
Avoid speaking with any fellow students who have not prepared, who
express negativity, who will distract your preparation
A program of exercise is said to sharpen
Get a good night's sleep the night
before the exam
Don't go to the exam with an empty stomach
Fresh fruits and vegetables are often recommended to reduce
stress. Stressful foods can include processed foods, artificial
sweeteners, carbonated soft drinks, chocolate, eggs, fried foods,
junk foods, pork, red meat, sugar, white flour products, chips and
similar snack foods, foods containing preservatives or heavy
Take a small snack, or some other nourishment
to help take your mind off of your anxiety. Avoid high sugar
content (candy) which may aggravate your condition
During the test:
Read the directions carefully
Budget your test taking time
Change positions to help you relax
If you go blank, skip the question and go on
If you're taking an essay test and you go blank on the
whole test, pick a question and start writing. It may trigger the
answer in your mind
Don't panic when students start handing in their papers.
There's no reward for finishing first
Use relaxation techniques If you find yourself
tensing and getting anxious during the test:
Relax; you are in control.
Take slow, deep breaths
Don't think about
the fear Pause: think about the next step and keep on task, step
Use positive reinforcement for yourself:
Acknowledge that you have done, and are doing, your
anxiety It's a reminder that you want to do
your best and can provide energy Just keep it
Realize that anxiety can be a "habit"
and that it takes practice to use it as a tool to succeed
After the test, review how you did
List what worked, and hold onto these strategies
It does not matter how small the items are: they are
building blocks to success
List what did not work for improvement
Celebrate that you are on the road to overcoming
Check out local centers and resources in your
school for assistance!
If you are aware that you have a problem with test
anxiety, be sure your teacher or instructor knows
before any testing begins
(and not the hour before!). There may be other
options to evaluate your knowledge or performance within the
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