What is it? Do I have it? How do I lessen its affect?

Test anxiety is a phenomenon that faces many college students at one time or another. Anxiety is a normal feeling that is part of life and it often serves to motivate us to do well. However, excessive anxiety can result in stress and hinder your performance. The first step is to distinguish between rational and irrational anxiety. If your anxiety is a direct result of lack of preparation, consider it a rational reaction and, as such, adequate preparation such as studying, attending class, asking questions, etc. can go a long way to reducing your anxiety. However, if you are adequately prepared but still panic and go “blank,” your reaction is not rational.

Symptoms of Test Anxiety

• Fear of failing before arriving to take the exam
• Feeling tension as the exam is being passed out
• Increased heart rate, shortness of breath, perspiring, etc.
• Negative thoughts such as, “I am going to fail”
• “Blanking out” on information that you have studied
• Recalling information, upon leaving the classroom, that you “blanked out on” during the exam
• Frustration with your grade on the exam because you know you were well prepared

Tips for Reducing Test Anxiety

• Prepare for the test well in advance. Cramming is a major culprit of test anxiety.
• Get plenty of rest and sleep the night before the exam.
• Eat a nutritious meal before the exam.
• Avoid arriving too early or late to the exam.
• Avoid last minute studying; advance adequate preparation is vital.
• Avoid listening to others or discussing the exam with others while waiting for the exam.
The anxiety of others can “rub off” and doubts start to surface.
• Take deep breaths to help you relax; don’t worry no one will notice!
• Replace negative thoughts with positive ones, “I am relaxed and prepared.”
• Don’t get bogged down worrying about questions you don’t know; move on. Later the
answer may come to you or you might get clues from other questions.
• Reward yourself with a favored activity when you are finished with the exam.

Engage in a relaxing activity the morning of the test; wake up in plenty of time to do this!

Prepared by Marlene Sweet, MSW, LCSW
Tri-State University Counselor