Information about Text Anxiety

What causes test anxiety?
What can you do about Test Anxiety?
Preparation
Self care
Relaxation

What causes test anxiety?

Anxiety is created by expectations or thoughts about what is likely to happen. If you say negative things to yourself about your abilities, it produces a corresponding negative emotional reaction: anxiety. If you believe you are not smart, don't know the information well enough, or aren't capable of performing well on exams, then your expectations will be for failure. Negative expectations then create anxiety, and the anxiety will disable you from actually doing well.

Therefore, if you believe in yourself and your abilities, and have positive expectations for how you will perform on the exam, you will be better able to cope with the anxiety. (A small amount of anxiety can be helpful for performing well.)

Students may blame test anxiety for poor performance on exams. This poor performance may actually be a lack of preparedness for a test (which causes anxiety), rather than classic test anxiety. Be sure to be well prepared. If your anxiety is a direct result of lack of preparation, consider anxiety a normal, rational reaction. Lack of preparation is indicated by the following:

• cramming the night before the exam
• poor time management
• failure to organize course information
• poor study habits
• worrying about past performance on exams and how friends and other students are doing in comparison to you

However, if you are adequately prepared but still panic, "blank out," and/or overreact, your reaction is not rational. In either case, it is helpful to know how to overcome the effects of test anxiety.

Activity 2:

Think about the last time you took a test. Did you feel anxious about taking the test? Had you spent sufficient time studying to be well prepared? Did you have trouble concentrating? Did you compare yourself to the rest of the students in the class?

What can you do about test anxiety?

Brian:	Man, I've got a test next week and I'm scared!
Jose:	Why are you scared? Haven't you studied for it?
Brian:	Of course I've studied, especially during the last few days. The test is in English, the course I failed last semester. Last night I couldn't even sleep.
Deena:	Geez, Brian. Sounds like you've got a bad case of text anxiety.
Sage:	It sounds like you're scared because you failed the course last semester and so you think you're going to fail it again this semester.
Brian:	Yeah, I guess that's it . . .
Lori:	You know what they say: if you think it's so, it's so.
Deena:	Lighten up Lori.
Lori:	Sorry Brian. You know, a lot of students suffer from text anxiety at some point. I know some things you can do that might help. Would you like to work on them?
Deena:	I'll be glad to share some of the techniques I've learned.
Brian:	That'd be great!
Jose:	I could use some of those techniques myself.
Sage:	Me too!
Deena:	Ok, let's get started. When I get anxious about a test, I try to figure out why I'm worried. For me, feeling like I'm prepared is the key. If I don't feel prepared, then I get worried.
Lori:	Me too, Deena.   And it's perfectly normal to feel anxious if you know you aren't prepared.
Brian:	But I've been studying, and I'm still worried.
Lori:	Ok. Let's see HOW you've been studying. Sometimes that can make a difference.
Brian:	OK.
Deena:	So, tell me about how and when you studied for this exam.
Brian:	Well, I started making study notes a couple of weeks ago. Once I finished compiling them, I started studying . . . probably last week.
Lori:	So . . . you really started studying for your final about 3 weeks before??
Brian:	Yeah, I guess so. But I did take notes in class and read before class.
Deena:	Lack of preparation is one of the main causes of text anxiety.
Jose:	He said he studied, so why would you say he wasn't prepared?
Lori:	I got this one Deena. It's not enough to study, you need to develop good study habits.
Brian:	I see. So you're saying I need a study strategy.
Deena:	Exactly!
Lori:	And, you need to make sure you are managing and organizing your time!
Jose:	And make sure you stick to whatever schedule you create.
Brian:	Ok, I'm understanding this now. So my study strategy should include scheduling time for studying. What else should I do to avoid feeling anxious at test time?
Lori:	Well, you've got to take care of yourself too. Sometimes I get so busy, I forget to eat. It's important to eat right, get enough sleep, and take a break for yourself!
Deena:	When I get anxious, I practice some relaxation techniques.
Brian:	Really? Like what?
Deena:	Well, like breathing slowly and deeply for a few minutes.   This helps me calm down and clear my head.
Lori:	That sounds like a good one, Deena. I'll try that one day. One technique I use is to keep "negative" thoughts about the test out of my head. I tell myself I'm going to pass the test and if I don't pass this one, I'll do better next time. Sounds silly I know, but it works for me.
Jose:	I like that one Lori.

 

You can control test anxiety so that your performance on a test reflects your real standing in that course. Start by trying the techniques described in this module. However, if levels of test anxiety that interfere with your academic success persist, talk to a counselor for some specialized help.

There are three main areas students can work on to reduce test anxiety when it begins to interfere with test performance:

• Preparation
• Self care
• Relaxation

Preparation

Mental preparation is of primary concern in dealing with test anxiety. Be well prepared for the test.

At the beginning of the semester:

• Plan your study strategy so that you will know the material well enough at exam time that you can recall it even when you are under stress.

• Organize your time (see the module on Time Management) and stick closely to your schedule. When you are to study, study. Learn and practice good time management and avoid:
  • laziness
  • procrastination
  • daydreaming

• Form a study group where you can review notes, reading assignments, and homework with a few classmates (see the module on Cooperative Learning for tips on forming a study group ).

Activity 3:

Check to see if you remember what you just read by taking this short quiz (ANGEL Quiz).

Read these tip sheets on how to prepare for the various phases of taking an exam:

• During the semester, pay attention to your attitude

• Several days before the exam

Activity 4:

Time for a quick review. Complete this short quiz (ANGEL Quiz).

• The night before the exam

• The day of the exam

• When you arrive at the location of the exam and begin the exam

• During the exam

• After the Exam
  
  • When the exam is over, reward yourself. If you don't have any other commitments, maybe you can go to a movie, go out to eat, or visit with friends. If you have to study for other exams, you may have to postpone a larger break, but a brief break can be the pickup that you need.

Self Care

In addition to developing good study habits and techniques, it's important to remember that good nutrition, exercise, some personal "down time," a reasonable amount of social interaction, adequate food, and adequate rest are also important parts of any study program, especially before an exam. When people are tired and run down, they become frustrated more easily and experience more anxiety.

Students preparing for tests often neglect basic biological, emotional, and social needs. To do your best, you must attend to these needs. Think of yourself as a total person -- not just a test taker. Remember to:

• Establish the habits of good nutrition and exercise as well as recreational pursuits and social activities -- all contribute to your emotional and physical well-being.

• Follow a moderate pace when studying; vary your work when possible and take breaks when needed.

• Get plenty of sleep the night before the test -- when you are overly tired you will not function at your absolute best.

• Avoid alcohol and other drugs. Self-medicating with alcohol and drugs can increase anxiety and interfere with your ability to do your best.

Relaxation

Relaxation techniques are another way you can reduce anxiety. When used with mental and physical preparation, relaxation before and during an exam can aid retention and improve test performance. Here are several techniques for you to try:

Technique 1

• Breathe in slowly and deeply through your nose and feel your stomach (not your chest) extend. Hold for a few seconds. Pull in your stomach, forcing the air out and think "relax." Repeat two or three times. Practice this procedure.

• Next, let your body relax, put your arms at your sides, close your eyes, and let your mind go blank.

• Now, beginning with your head, first tense the muscles in the forehead and scalp for about ten seconds. Then let them relax completely. Think about the difference and concentrate on making those muscles relax more and more.

• After about thirty seconds, repeat the process with the muscles of your face and jaw, neck, shoulders, arms, chest, etc., until you reach your toes.

• While continuing to relax, imagine those situations where you feel most tense and anxious. If you become anxious, stop imagining and relax again. Repeat the process of relaxation and imagining until you feel no anxiety while imagining.

• Practice relaxing at times when you feel anxious--while studying, reviewing, or actually taking the exam (if time permits). This will reduce tension and help clear your mind.

Technique 2

It is possible for students to learn how to relax on cue, so that anxiety can be controlled during the exam. Learning how to relax is fairly simple, but if you want to be able to do so during your next exam, you will have to practice it beforehand. Follow these steps:

• Get comfortable in your chair--slouch down if that helps.

• Tighten, then relax different muscle groups of your body, one group at a time. Start with your feet, then move up your body to your neck and face.

• Begin breathing slowly and deeply.

• Focus your attention on your breath going in and out.

• Each time you breathe out, say, "relax," to yourself.

Technique 3

Another approach focuses on reducing the negative and worrisome thoughts that provoke the anxiety. Students who are anxious about tests tend to say things to themselves that are negative or exaggerated. Research shows that test anxiety can be reduced if these negative thoughts can be replaced by constructive thoughts. In order to do this, you must first become aware of your own thoughts, and then replace them with constructive thoughts. For example, replace a thought such as "If I do badly on the test, I'm a failure" with a thought such as "Yes, this is a difficult test. I am going to do the best I can. If I get a low grade, I will do what it takes to perform better next time."