Stress Management Techniques for Reducing Test Anxiety
Technique #1: Challenge yourself–defeating thoughts
“If you knew you could handle anything that came your way, what would you have to fear.”
— Susan Jeffers, Ph.D.
The way you think about a situation dictates how you will react to it. If you are thinking about test situations in a negative, worried, or fearful way, you will likely have a high degree of test anxiety. You are scaring yourself by telling yourself you cannot handle tests. These thoughts are self–defeating.
To challenge yourself–defeating thoughts, first identify what you say to yourself about tests. These statements typically have “catastrophic” overtones. Once you recognize what you are saying to yourself, come up with a realistic coping statement. Coping statements allow you to problem–solve instead of panic.
Example : “I could never study enough for this test.” -> “I have a lot to study for this test, but if I stick to my schedule, I can do it.”
Technique #2: Thought Stopping
When you feel anxious, listen to what you are telling yourself. Interrupt your anxiety-producing thoughts by yelling “STOP” to yourself. Take a deep breath, and make yourself come up with a coping statement. Do this as often as necessary before and during a test. Use the following procedure to learn this technique.
Practice the thought–stopping technique any time you begin to feel anxious. Eventually, it will become a method that feels comfortable and almost automatic.
Technique #3: Recognize your control in the outcome of a test
It is self–defeating to tell yourself that your test performance is not in your control. These thoughts create anxiety and prevent you from studying effectively. Focus on what you can do to improve your test performance.
Technique #4: Deep breathing
Deep breathing is one of the simplest techniques you can use to reduce anxiety before, during, and after a test. Breathing provides you with oxygen necessary to think clearly and releases physical tension at the same time.
Breath through your nose. Breathe in deeply into your abdomen. Pause before you exhale.
Breathe out from your abdomen slowly.
Use each inhalation as a moment to become aware of any tension in your body. Use each exhalation as an opportunity to let go of tension.
Repeat once, then return to the test.
Technique #5: Imagery and Visualization
Use this technique before a test to calm yourself and improve your concentration. Create a visualization that works for you. Remember, the purpose of visualization is to help you relax and cope.
Imagine a scene that feels pleasurable and relaxing.
Let yourself stay with that scene for a few moments
Once you feel relaxed, imagine going in for your test.
Imagine yourself calmly sitting down, waiting for the professor to pass out the test. As you receive the test, you say to yourself “I am prepared. Relax. Concentrate.” You turn the test over and read the directions, planning your time carefully. You read and answer the first question…
Visualization: “Quick pics”
Think about something melting when you want to relax. “Melting” evokes many images:
a flame melting candle wax
marshmallow melting in hot chocolate
chocolate chips melting in Toll House cookies
Technique #6: Muscle relaxation
Progressive muscle relaxation is a very effective technique, which you can use daily as well as before and after a test situation
Technique #7: Avoid stress triggers
Avoid people or situations that create anxiety.
Avoid discussing course material with other students immediately before the test. Last minute cramming generally causes more anxiety and concern about how and what you studied.
Pay attention to the time allotted for the test, but avoid excessive clock–watching
Avoid getting to the test “just in time.” Plan to arrive early to settle in and relax.
Avoid food or drinks that are stimulants and increase “jitters.” (This varies by individual).
Avoid believing rumors you hear about the test. Check it out with the person who really knows – your professor!
Avoid talking about your test grade with other students if this increases your anxiety. If you feel uncomfortable with being asked “How did you do”, respond with “I did as well as I expected.” or “I’d rather not talk about my grades.”
Avoid checking the progress of other students during the test. Remember: it doesn’t take long for someone to complete a test when he/she hasn’t studied.
Conduct your post–test review by yourself if discussion with your classmates increases your anxiety.
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