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Keys to managing test anxiety

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drmccreedy

The document provides tips for managing test anxiety, including proper preparation weeks before the test through reviewing material regularly. The night before, one should conduct an organized final review without trying to learn new information. On the day of the test, one should maintain normal routines, arrive early, and sit in a low distraction area. During the test, one should work easiest sections first, monitor their stress levels, and use relaxation exercises to reduce stress and tension.

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Keys to Managing Test Anxiety
Proper Test Preparation
Better Earlier Than Later. Preferably learn the material days or weeks before the test. Then review it a time or two prior to the night before the test. Time management is critical.
The Night Before the Test  Do not try to learn a lot of new information the night before the test. It can disturb your memory of the parts you have already learned.  On the night before the test, conduct an organized final review of the material you have learned using lots of multi-sensory self- testing. Prove to yourself that you know the material!  Get your normal amount of sleep the night before.
Proper Physical Preparation
 Maintain your normal caffeine intake.  Eat a light meal or healthy snack during the last two hours before the test. If possible, eat some fruit or drink some fruit juice during the hour before the test.  Arrive in the test room about 5 minutes early with plenty of test taking supplies.  Try to sit where there are the fewest distractions. Never sit where you can easily read another student’s work.
Monitoring and Managing Stress During the Test
 Work the easiest sections of the test first.  Pay attention to your body, especially your heart rate, respiration rate, and muscular tension.  When you notice warning signs of stress, act at once to reduce your stress level.  Remember this sentence: Psychological stress and muscular tension MUST CO- EXIST. Lowering one automatically lowers the other.  Use simple relaxation exercises to lower your stress.

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Keys to managing test anxiety

  • 3. Better Earlier Than Later. Preferably learn the material days or weeks before the test. Then review it a time or two prior to the night before the test. Time management is critical.
  • 4. The Night Before the Test  Do not try to learn a lot of new information the night before the test. It can disturb your memory of the parts you have already learned.  On the night before the test, conduct an organized final review of the material you have learned using lots of multi-sensory self- testing. Prove to yourself that you know the material!  Get your normal amount of sleep the night before.
  • 6.  Maintain your normal caffeine intake.  Eat a light meal or healthy snack during the last two hours before the test. If possible, eat some fruit or drink some fruit juice during the hour before the test.  Arrive in the test room about 5 minutes early with plenty of test taking supplies.  Try to sit where there are the fewest distractions. Never sit where you can easily read another student’s work.
  • 8.  Work the easiest sections of the test first.  Pay attention to your body, especially your heart rate, respiration rate, and muscular tension.  When you notice warning signs of stress, act at once to reduce your stress level.  Remember this sentence: Psychological stress and muscular tension MUST CO- EXIST. Lowering one automatically lowers the other.  Use simple relaxation exercises to lower your stress.