Test Anxiety What is Test Anxiety? - Test anxiety is defined as a state of uneasiness and distress before and during a test that often lowers performance.
Test Anxiety is NOT… - caused by not studying, not studying effectively or not being prepared.
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- Physical symptoms can include:
- Sweating
- Shaking
- Rapid heart beat
- Dry mouth
- Fainting
- Nausea
- “Butterflies" in the stomach
- Physical illness
Symptoms of Test Anxiety - Cognitive and behavioral symptoms can include:
- Fidgeting
- Avoidance
- Substance abuse –using "downers" such as prescription medications and alcohol
- “Blanking" out answers to the test, even though you know the information
- Negative self-talk
- Trouble concentrating
- Racing thoughts
Symptoms of Test Anxiety - Emotional symptoms can include:
- Depression
- Low self-esteem
- Anger
- Hopelessness
- Helplessness
- Frustration
- Fear
Tips to Reduce Test Anxiety - Prepare systematically.
- Study and practice the material that will be on the test.
- Develop a consistent pre-test routine, as possible.
- Use study groups or involve others in your study sessions.
- Talk to your instructor.
- Make sure you understand what's going to be on the test.
- Let your instructor know that you feel anxious when you take tests, he or she may have suggestions and other resources to help you succeed.
- Learn relaxation techniques.
- Deep-breathing exercises
- Visualization
- Eat before the exam.
- Get plenty of sleep.
More Tips - Don't ignore a learning disability.
- Find out if there is an underlying condition that interferes with the ability to learn, focus or concentrate, for example, attention-deficit/hyperactivity disorder (ADHD) or dyslexia.
- A student diagnosed with a learning disability has a right to adjustments to help with test taking, such as extra time to complete a test or having questions read aloud.
- Stay hydrated.
- Drink plenty of water.
- Avoid sugary drinks: soda, they can cause your blood sugar to peak and then drop
- Avoid caffeinated beverages: energy drinks or coffee, they can cause or increase anxiety
- Get some exercise.
Ways to Beat Test Anxiety During the Test - Read all directions carefully
- Stay focused
- Take deep breaths
- Stay positive
- Stay relaxed
- Change positions during the exam to help relax and/or regain focus
- Don’t cram right before the test starts - it will cause unnecessary anxiety
- Be prepared for the test, with pen/paper/ calculator etc.
More Ways… - On multiple choice questions, read all answers before making a selection
- If you go blank, skip the question and go back
- If it is an essay exam pick one question and start writing, it may help trigger your responses for other questions
- Don’t watch the time
- Don’t worry about when others finish
- Remember
- Test anxiety is
- VERY COMMON.
- You are NOT alone,
- if you suffer from it.
Special Services for Students - For More Information
- Please contact:
- Lisa Webb, lbwebb@vcu.edu or
- Amy Miller, ammiller4@vcu.edu
- 804-828-9782
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