Coping with Test Anxiety: Symptoms, Strategies, and Tips

1. THE MISSING PIECE -Celebrations of Learning Michael Frizell, Director, The Writing Center MichaelFrizell@MissouriState.edu

2. Test Anxiety Questionnaire • ____ I have visible signs of nervousness such as sweaty • palms, shaky hands, and so on right before a test. • ____ I have “butterflies” in my stomach before a test. • ____ I feel nauseated before a test. • ____ I read through the test and feel that I do not • know any of the answers. • ____ I panic before and during a test. • ____ My mind goes blank during a test. • ____ I remember the information that I blanked on • once I get out of the testing situation. • ____ I have trouble sleeping the night before a test. • ____ I make mistakes on easy questions or put • answers in the wrong places. • ____ I have difficulty choosing answers.

3. Interpreting the Results Now add up your score on all the statements. Scores will range from 10 to 50. • A low score (10-19 points) indicates that you do not suffer from text anxiety. • Scores between 20 and 30 indicate that, although you exhibit some of the characteristics of test anxiety, the level of stress and tension is probably healthy. • Scores over 30 suggest that you are experiencing an unhealthy level of test anxiety. You should evaluate the reason(s) for the distress and identify strategies for compensating. • Source: www.unc.edu/depts/ucc.html August 2001

4. Symptoms of Test Anxiety • Fear of failing before arriving to take the exam. • Feeling tension as exam is being passed out. • Physical symptoms such as: increased heart rate, shortness of breath, perspiring, etc. • Negative thinking such as: "I am going to fail," "I am dumb," "I shouldn't even bother taking the exam." • "Blanking out" on information that you studied. • Recalling information, upon leaving the classroom or a short period later, that you "blanked out on" during the exam. • Frustrated with your grade on the exam because you know you were well prepared.

5. Controlling Test Anxiety • Some is needed. • Overprepare…to a point. • Become desensitized to test environments & formats. • Develop & practice various kinds of tests & questions. • Take practice tests.

6. Controlling Test Anxiety • Change/stop negative thoughts. • Prepare body. • Breathing & relaxation exercises before & during exam. • Take control. • Seek help.

7. Tips for Reducing Test Anxiety • Prepare for the exam ahead of time. "Cramming" is a big culprit of test anxiety. • Get plenty of rest and sleep the night before the exam. • Don't forget to eat the day of the exam, preferably something nutritious. • Avoid arriving too early or late to the exam.

8. Tips for Reducing Test Anxiety • Avoid last minute studying; remember you are already prepared. • Avoid listening to others or discussing the exam with others while you waiting for the exam. The anxiety of others can "rub off" and suddenly you begin to doubt yourself. • Don't forget to breathe! Take deep breaths to help you relax, don't worry nobody will notice!

9. Tips for Reducing Test Anxiety • While you are taking deep breaths, replace any negative thoughts with positive thoughts. • Don't get bogged down and worry about questions you don't know, move on. Later, the answer may come to you or you may get clues from other exam questions. • Reward yourself when you are finished with the exam.

10. Preparing for Exams When the Exam is Announced: • Find out what the exam will or won't cover. • Find out what kind of exam it will be: objective, short essay, long essay, or a combination.

11. Preparing for Exams Exam Study: • Prepare summary sheets for large amounts of lecture and textbook notes. • Spend several nights before an exam making a final review of notes. • Stress the following areas in your review: • Points emphasized in class or in the text; • Areas the professor has advised for study: • Questions in study guides, past quizzes, and reviews at the end of textbook chapters.

12. Preparing for Exams Objective exams: Study as if it were an essay exam. • Stress specifics: • Definitions of key terms and examples; • Lists of items; • For True/False, write some false statements. Essay Exams: • Stress concepts. • List probable questions. • Prepare a good outline answer and practice it. Problem Exams: • Memorize formulas if needed. • Practice problems.

13. 5-Day Exam Prep Strategy Before beginning the five-day countdown you should • Collect all materials needed to review. • Schedule at least three 20-30 minute review sessions for each of the five days preceding the exam. • Plan the content of each review session. • What materials will you cover? • How long to spend on each part? • What method will you use to review the material? • Make a calendar with specific times, activities, subject matter to be covered and materials needed.

14. Day 5: Reading • Set a timer or alarm clock for 20-30 minutes so you can work without interruption. • Schedule a 5-10 minute break between each study session. • Reading must be completed on this day.

15. Day 4: Textbook Mastery • Set a timer or alarm clock for 20-30 minutes. • Schedule a 5-10 minute break between each review session. • Review all textbook reading material using a textbook mastery review technique. • Review questions at the end of the chapters. • Review each instructor-made study guide.

16. Day 3: Vocabulary • Set a timer or alarm clock. • Schedule 5-10 minute breaks. • Study the vocabulary words systematically, using either a self-made glossary or 3 x 5 cards. • Try to recall the definition by looking at the word and then try to recall the word by looking at the definition. • Do not study the words in the same order each time. • Be sure you can give the definition, recall the term from the definition, spell the word correctly, and give an example of each term.

17. Day 2: Lecture Notes • Set a timer or alarm. • Schedule 5-10 minute breaks. • Review all lecture notes and handouts using a mastery technique. • Make outlines or use mapping techniques to organize material.

18. Day 1: Problem Areas • Set a timer or alarm clock. • Schedule 5-10 minute breaks. • Review the following: • all lecture notes • all textbook notes • all instructor-made handouts and/or study guides • all vocabulary words

19. The Night Before the Test • Plan to complete these activities early enough that the evening before the exam is free. • At this point you should feel confident that you are prepared for the exam. • Relax!

20. Taking Control As you start the exam— • Listen closely to oral directions. • Look over the entire test and read carefully directions in each section. Follow directions exactly. • Look for total number of questions and make sure all pages are attached. • Ask for time allotment and budget time accordingly. • Begin with the questions you know to build confidence.

21. Taking Control • Mark questions you’re unsure of and recheck later. • Your first guess may not always be the best. • Other questions may jog memory or provide answers. • Know what the question asks for before selecting an answer. • If you note what appears to be a typo, ask the teacher about it; it may not be. • Briefly scan any text, figures, charts, or drawings that accompany a question; then read the questions. • Answer every question. • A blank answer is always wrong… • a guess may be right!

22. 10 Traps to Studying • "I don't know where to begin!" • "I've got so much to study and so little time." • "This stuff is so dry, I can't even stay awake reading it." • "I read it. I understand it. but I just can't get it to sink in." • "I guess I understand it."

23. 10 Traps to Studying • "There's too much to remember." • "I knew it a minute ago." • "But I like to study in bed." • "Cramming before a test helps keep it fresh in my mind." • "I'm gonna stay up all night 'til I get this!"

24. THANK YOU! Michael Frizell, Director FOR MORE INFORMATION: • MichaelFrizell@MissouriState.edu • www.missouristate.edu/writingcenter