Practical Tips
for Reducing Test Anxiety
Study
Effectively:
1. Study in a quiet, neat, uncluttered,
distraction free place.
2. Make sure notes are legible, and easy to
follow
3. Set up a study schedule. Factor in
breaks (at least every 30 minutes, if not 15 minutes). Get up, stretch, get a
snack. Include a test-free activity about every two hours or so, to give your
brain a break to process information.
4.When
possible, study when you are most alert & feel awake. Could be at night or
morning, whenever you are most able to focus.
5. Teach
yourself to pace your study time. For example, after 90 minutes of math work,
take a 30 minute break doing something FUN.
6. Talk out loud while solving problems or
learning information. Saying & hearing information helps to embed it in
memory.
7. Ask
yourself what you problem/questions you are most afraid of-and study that
material more.
8. But review
previously learned material. It will help build your confidence & that way
you will have a good base of material.
9. DO NOT CRAM
THE NIGHT/DAY BEFORE. You will stress yourself out more and won’t learn any new
material.
10. Reward yourself when you feel
you’ve worked hard or learned a concept.
Reducing Anxiety about Test-Taking:
1.
Take care of yourself. DO NOT SKIMP ON
SLEEP, EVER! Get at least 8 hours a night…especially before the test. If you
have trouble sleeping try using melatonin to help you sleep about a week/few
days prior to the test (so you know how it affects you). Eat healthily and work
in some physical exercise every day. Exercise helps burn off stress &
excess energy.
2. Take
practice exams.
3. Come
prepared to the test with all necessary supplies, etc.
4. Dress
comfortably.
5. Remember to
check yourself & relax as necessary.
6. Use
positive self-talk. “I got this!” “
I can do this.” I KNOW this.” Find a sort of “mantra” and say it over &
over until you believe it. Practice it during studying.
Effective
Test Taking Strategies:
1. Make sure you read/listen carefully to
instructions. If you can, write down most important parts or underline them
(especially pay attention to “not” or any/all types of words
2. Do a “brain dump.” Write down all the
info you are afraid you will forget. For example, write down a formula that is
right on your mind or names of people. That way you will have it down if you
freeze.
3. Preview the test. Look over the
sections of the test. Think about the total amount of time that you have to
complete the test. Look at the point values that you can earn on each
section of the examination.
4. In multiple choice, don’t get
sidetracked looking for patterns (like the last 3 answers have been C, so it
must be C).
5. Don’t rush. If you find yourself
rushing, put your pencil down, take a deep breath, let it out slowly, repeat
your mantra, do this 3-4 times, then resume the test
6. Unless you have evidence otherwise, go
with your 1st response. Don’t 2nd guess yourself.
7. Save hardest ones for last.
8. Use time leftover to check answers about
which you were unsure.
Dr. Sarah Graves, LSSP
Sources:
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