Tips for Dealing with Test Anxiety
Here are some excellent tips for dealing with test anxiety just prior to and during an exam from the GWU University Counseling Center. (See the UCC's "Test Anxiety" page for these and more coping methods):
Before a test: Arrive early so you can sit where you are most comfortable, and avoid people who are anxious and might cause you to doubt your knowledge. When you receive the test look it over, read the directions twice, and then organize you time efficiently. Don't rush through the test, but work at a comfortable pace and don't worry about how far along classmates are on the test.
During a test: Some of the exercises you can use while studying for a test will also be helpful during the test, such as deep breathing and muscle relaxation. You may want to take a break for a few minutes during the test and try them. Other suggestions to combat test anxiety during a test include: (a) get a drink of water and try to clear your mind, (b) move onto easier questions, (c) eat something or chew gum as an anxiety distraction, (d) ask the instructor a question, (e) think about post-exam rewards for a minute, (f) utilize positive self talk. Come up with positive statements which help to keep you calm, such as "this is only one test," "I am familiar with this material," "this test doesn't reflect on my intelligence," etc.
*Another coping method that could help reduce anxiety before a high-pressure testing situation or even a timed essay exam could be writing about your anxiety immediately before your test:
Gerardo Ramirez and Sian L. Beilock of the University of Chicago recently published an article in the journal Science that suggested students could reduce math test anxiety by writing about their anxiety immediately before taking a high-stakes test. In their experiments, Ramirez and Beilock instructed the experimental groups to write about their anxiety for ten minutes prior to the test. The control groups, on the other hand, were instructed to sit quietly for ten minutes prior to the exam. According to the researchers:
We demonstrate that a short expressive writing intervention reduces performance deficits commonly associated with high-pressure testing situations. The benefits of expressive writing are especially apparent for students who are habitually anxious about taking tests. Expressive writing eliminates the relation commonly seen between test anxiety and poor test performance. Moreover, it is not any writing that benefits performance, but expressing worries about an upcoming high-pressure situation that accounts for enhanced exam scores under pressure.
Although Ramirez and Beilock's emphasis was on math tests, this type of psychological intervention could benefit any student who tends to suffer from anxiety before high-pressure testing situations.
Reference
Ramirez, G., & Beilock, S. (2011, January 14). Writing about testing worries boosts exam performance in the classroom. Science 331, 211-213. Available online at http://insidemc.montgomerycollege.edu/attach/a0329470-94c6-cb54-e130-8d8fd2791922/Science-2011-Ramirez-211-3%5B1%5D.pdf
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