Tips For Taming Test Anxiety

26 August, 2009 No Comment

Are you usually unable to perform to the best of your capabilities in tests? Do you think that anxiety hampers your ability to study prior to the test? Are you unable to think clearly when faced with a test? If the answer to the above questions is yes, then you are most probably faced with what is known as test anxiety.

Individuals suffering from test anxiety feel a threatening impact of tests and are convinced that they are incapable of coping with them. They tend to think about the negative consequences of performing poorly and foresee failure, which develops into a self-fulfilling prediction. They feel so helpless and miserable that they are unable to gather their resources to deal with the problem.

Most researchers state that fear and anxiety are learned behaviors and a person can get rid of them by following appropriate procedures. Test anxiety is in fact an unproductive reaction to a stressful situation and can be replaced by more successful responses.

Systematic desensitization and success rehearsal are the two most popular approaches that help deal with test anxiety. Both interfere with the viscous cycle of fear that obstructs individuals from performing to the best of their potential under stressful situations.

Systematic Desensitization:
This technique is based on the principle that when an individual is completely relaxed he/she cannot face anxiety. There are three phases of systematic desensitization. The first phase revolves around creating an anxiety hierarchy.

Here you need to think of at least 10 or more situations related to tests that tend to cause anxiety. Pen down each situation on an index card and describe it briefly on the other side of the card. Rate each situation to reflect the amount of anxiety you feel when you encounter it in real life and number the cards accordingly.

The second phase of this program is known as muscle relaxation. Sit or lie down in a dim lit quiet room on a comfortable couch or bed. Breathe in and breathe out deeply and try to relax each and every muscle of your body right from the facial muscles down to the toes.

The third and final phase of this technique comprises of introspection. Now that you are completely relaxed, you must take out the cards and place them in front of you. Look at the first card and read on both sides. Close your eyes and imagine yourself in that situation for about 10 seconds or so. Then put the card down and relax again for about 30 seconds. Evaluate your present situation and the level of anxiety. Go to the next card and repeat.

Tips for dealing with test anxiety:
Before the test try and find out everything you can about it such as its format, grading criteria and the chapters to be covered. Devise a study plan and stick to it religiously. It is better to opt for group study programs. Outline when and what you plan to study.

While giving the test sit away from all possible distractions. If you cannot understand a question, ask for a clarification. Answer the easiest questions first and if you don’t know the answer to a particular question go ahead and guess.