Sometimes just saying the word test makes people nervous. There is something about a test that gets your heart pumping and your palms sweaty. Even good test-takers get a little bit nervous before a big test. Actually, a little bit of anxiety can be a good thing. Most people do better when they are a little bit on edge or "hyped up" for something. The problem is that you could become so nervous that you freeze. This makes it difficult to remember information or concentrate on the test in front of you. Then, you have a problem.
Preparation: The first thing to do is to be sure that you are prepared for a test. Often what we call test anxiety really turns out to be a student who has not prepared well. If you studied the wrong information or did not study at all, you will probably panic during the test! Good preparation will prevent that. Putting time in before the test will allow you to walk into a test calm, confident and ready to work. Remember—no surprises. Before the test, make sure you know what information will be on it, what format the test will be, and what materials you are allowed to use during the test.
So, let's say you did prepare for your test. You studied all the right things and you knew the material inside out and backwards before you left the house this morning. Now, you are sitting at your desk staring at the test and your mind has gone completely blank. What should you do?
Relaxation: Try to get your entire body to relax. Start by tightening all your muscles from head to toe and hold. Then release them and try to make everything as loose as possible. Is everything loose? If not, tighten up each tense area and then consciously release the tension.
Progressive Relaxation: Use the same process as in relaxation, but rather than tightening and releasing your entire body at once, work on your body in sections. First, tighten the muscles in your legs and feet and then release. Next, do the same with your torso and release. Then, move on to your arms and shoulders, and so on. Once you have repeated this with each area of your body, think about whether or not you are completely relaxed. If not, repeat the process with any areas which are still tense. Force yourself to focus on becoming relaxed so you can think easily.
Deep Breathing: Sometimes deep breathing can work wonders for calming nerves. First, close your eyes and take a nice deep breath. Breathe in through your nose and think about filling your stomach with air. Slowly breathe out through your mouth. Take three or four deep breaths like this. Now, open your eyes.
Sorry, you are still sitting at your desk staring at the test. If slow breathing does not relax you enough to allow you to work, try visualization.
Visualization for Relaxation: Close your eyes, and, while still controlling your breathing, picture yourself somewhere where you are relaxed. Try to use all of your senses in your head to make yourself feel as if you have been transported to the beach. Smell the saltwater. Feel the sun on your face and the cool ocean breeze through your hair. Are you relaxed yet?
Wake up! You still have to take this test. If you can get your body to relax a little bit, your brain should start to thaw and begin to remember what it knows.
Visualization for Success: Another way to use visualization is to picture yourself getting the test back the next day. There on the top of the test is a 100%! You did it! If you can picture yourself past the test, you can get there. See yourself succeeding!
visualization for success
deep breathing
Read the paragraph below. Highlight examples of using techniques to manage test anxiety.
Even though she was an outstanding student, Kendra got nervous before every test. As she sat waiting for her English test to begin, she tensed and relaxed the muscles in her toes, then her feet, then her legs, until her entire body had relaxed. She had studied for this test for weeks, so there was really no reason to be nervous, but she could feel her hands beginning to sweat. There were five minutes left until the test would begin, so she imagined that rather than sitting in a cold auditorium, she was riding a ski-lift to the top of her favorite slope. By the time her teacher handed out the tests, Kendra had slalomed to the bottom of the mountain and was feeling great. She was ready to tackle the test the same way she had tackled the expert slopes.
tensed and relaxed the muscles in her toes, then her feet, then her legs until her entire body had relaxed / studied / imagined... she was riding a ski-lift
preparation / progressive relaxation / visualization for relaxation
Please evaluate the student's answers:
Excellent
Good
Okay