OVERCOMING TEST ANXIETY Did you know? Test anxiety is a learned behavior

Booklet Provided by ETS http://www.ets.org/Media/Tests/PRAXIS/pdf/01361anxiety.pdf

Symptoms of Test Anxiety Psychological Physical Nausea Cramps Faintness Sweating Headache Dry mouth Fast heart beat Tense muscles Increased breathing rate Mental blank out Racing thoughts Difficulty concentrating Knowing answers after the test but not while taking it Negative thoughts Remember: a little anxiety is good, but too much can hinder your preparation and your performance

Reducing Stress Tip #1 of 12 Not familiar with the test Praxis TAAG Learn all you can about the test What topics are covered on the test? How much time do I have to take the test? How are my answers scored? Is it all right to guess? Study the TAAG (Test at a glance) prepared by ETS Prepare early

Reducing Stress Tip #2 of 12 You believe myths about the test Learn the truth about the test – ignore urban myths and gossip about the test

Reducing Stress Tip #3 of 12 Content not mastered I don’t know enough to pass the test Make a study plan with a schedule and stick to it What specific areas will I work on? When and where will I study? Will I study alone or with a partner? Are there any other helpful resources available? Build your confidence with study Keep a log of your study and achievements Avoid cramming – this is the #1 reason a mind blanks

Reducing Stress Tip #4 of 12 Negative thoughts I don’t think I can pass the test Think and act positively Remember that test anxiety is a learned reaction – prepare and “teach” yourself to overcome the anxiety Replace negative self-talk with positive thoughts There is a CUT score of less than 80% -- you don’t have to score higher than anyone else Monitor your thinking – think positive thoughts when you feel a negative thought beginning

Reducing Stress Tip #5 of 12 Anxiety the day of the test Eat a balanced meal prior to the test with not too many carbohydrates Get a good night’s sleep the night before Relax and think positive thoughts Plan to arrive early or on time Avoid any drugs or alcohol that will interfere with your mental ability Chew gum during the test if allowed

Reducing Stress Tip #6 of 12 I am worried that I will arrive too late for the test Prepare in advance (the night before) Get up on time Practice driving to the test site Allow extra time for traffic It is better to arrive early than late

Reducing Stress Tip #7 of 12 Body shows signs of anxiety I feel weary and exhausted Take care of your body before the test Eat well; Exercise; Sleep; Take breaks Study ergonomics Learn stretching techniques Click here See a health care professional if signs are severe During the test – change positions, stretch, relax for a moment, visualize your goal, and think positive thoughts

Reducing Stress Tip #8 of 12 Tension builds up during study or the test I feel overwhelmed or tense Practice tension release exercises Breathe deeply and exhale slowly Close your eyes and imagine a peaceful place Focus on muscle groups and contract and relax them Schedule time for physical activity Remind yourself that you have worked hard to prepare for the test

Reducing Stress Tip #9 of 12 I become distracted when I study and as I take tests Test environment unnerves me Tune out distractions Wear earphones Avoid arriving too early or too late Choose seat away from possible distractions Sit by yourself; don’t chat with others Remain calm Take a break if necessary

Reducing Stress Tip #10 of 12 Mind goes blank Stay focused: Arrive at test with plan for starting, don’t race to answer questions Tackle questions one at a time Mark difficult questions to return to later. Find an easy question Once the test begins, write down any tips or affirmations on your scratch paper Avoid cramming – this is the #1 reason your mind will go blank

Reducing Stress Tip #11 of 12 I can’t answer a question Remind yourself that you can pass the test even if you do not answer every question correctly Skip the question, check it later, and guess if necessary

Reducing Stress Tip #12 of 12 I worry about finishing on time Be aware of the time as you test Make adjustments as needed based on time When taking practice tests, test under the same time conditions as the actual test so you learn to pace yourself

Final Words about Test Anxiety Remember that you control the test – not vice versa. If you are calm and take the test with confidence, you will do much better than if you take it with nervous jitters. Use visualization: Imagine yourself walking into a testing room and sitting at the desk. Imagine yourself feeling calm and confident. Imagine yourself facing a difficult questions – let your anxiety surface and practice calming it down.

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