How to cope with test anxiety

-- Dara Trooien

Do your palms sweat during a test? Does your heart pound and your mind go blank? Do you feel pushed for time and worry if you are the last one to finish? If so, you might have test anxiety.

Student Counseling Services (SCS) held a workshop regarding test anxiety on Feb. 15, 2006, at Metropolitan State University. Rae Hoesing, an intern counselor with SCS presented information to students to help relieve test anxiety.

Anxiety is a learned physical and emotional reaction. “Because anxiety is a learned behavior, we can unlearn it,” said Hoesing.

During the workshop, participants did a self-assessment to determine if they have test anxiety. Test anxiety most likely occurs due to a lack of preparation, which leads to cramming the night before, and from not knowing what kinds of questions will be on the test.

Test anxiety is caused by a person’s expectations and by thinking that a grade equals personal worth; it also comes from placing too much emphasis on the test itself, by using negative self-talk and by feeling helpless with no control, explained Hoesing.

Anxiety happens on many levels, including the cognitive, behavioral, physical and emotional ones. Our physical and emotional characteristics feed off one another causing anxiety symptoms.

Physical symptoms of anxiety include a racing heart, sweating, headaches, stomachaches and muscle tension. Emotional symptoms of anxiety include having negative thoughts, a sense of panic, dread or worry, feeling out of control and a lack of confidence.

If you notice negative self-talk, replace it with something positive. Change “I’m so stupid!” or “I can’t do this!” to “I’m smart and I can do this!” Visualize and practice while studying for the test. Walk through your visualization very slowly, adding deep breathing. Imagine what you want to happen, such as being relaxed and successful.

More tips to combat test anxiety

Do:

• Get enough sleep.
• Eat a good breakfast or lunch.
• Pay attention to the test only.
• Do deep breathing exercises.
• Do muscle relaxation exercises.
• Leave your books at home.
• Answer easy questions first.
• Sit apart from classmates or in the same seat you normally sit.
• Be positive.

Don't:

• Hurry to the test.
• Swap questions at the door.
• Panic if others are busy writing and you are not.