Test Anxiety PNW Counseling Center

What is Anxiety? The body’s response to threatening situations A certain amount of anxiety is a good thing At some point, it can start to work against you Finding the level that is just enough to motivate without hurting performance

Symptoms of Test Anxiety Before the test   Insomnia   Loss (or increase) of  appetite   Stomachache  Inability to concentrate   Boredom   Restlessness

Symptoms of Test Anxiety During the Test   Confusion   Panic   Mental blocks   Fainting   Nausea   Yawning (yes, this can be a sign of tension!)

Symptoms of Test Anxiety After the test   Mock indifference   Guilt   Blame   Depression   Anger

Do you know it, but blow it?   Accept that you may not know all the answers.  Do not expect perfection.

Reducing Test Anxiety Preparing for exams Tell yourself so “what” to the “What if’s”   Keep a positive attitude   Visualize success   Focus on the test   Avoid comparing yourself to others   Take deep breaths   Drink water or have a mint

Test Anxiety 3 Factors Preparation- How much to prepare and in what way? Cognitive Factors- What kinds of thoughts are going through your mind and are they realistic/rational Physical Experience- What is your body’s felt experience of the anxiety physically

Preparation Take some time to observe your current preparation strategies- Know what you are doing Examine what is and is not working to improve your performance Try out new strategies- timing, pacing, amount. Know your peak energy periods Know as much about the type of test you are taking as possible

Cognitive Factors-What are you thinking? Rate and pattern of thoughts going through your mind/ Trouble concentrating Negative self-talk Cognitive distortions- catastrophizing, “what if?” thinking Challenge these thoughts- give yourself permission to make mistakes. Perfectionism can work against you

Physical Experience- How does it feel? Breathing/ Pulse Rate Perspiration Muscle tension Headaches/Dizziness Nausea

Relaxation Relaxation Response Stomach Breathing Tensing/relaxing muscle groups Take a few moments to compose yourself and let the anxiety pass Don’t Over-relax