Steps To Reducing Test-Anxiety
STEP ONE: Preparing for Exam
¨Find out what topics
the exam will be covering.
¨Find out the
structure of the exam: M/C; T/F, essay
¨Prepare summary sheets for large number of lectures and textbook note.
¨Start studying for
the exam 7 days in advance.
¨Spend several night
before an exam making notes.
¨Review emphasized
points in class/text.
¨Review areas the
professor has advised to study.
¨Review questions at
the end of textbook chapters.
STEP
TWO: Taking the Test
¨ Read each instruction carefully before starting the
exam.
¨Decide how to allocate your time. Start with the easiest
section first.
¨Write neatly and
clearly.
¨Answer all of the
designated questions.
¨Ignore others taking
the test.
¨Set your pace and do
the best you can.
¨Check your answers
and look carefully for mistakes.
¨Learn from your
mistakes.
¨Reward yourself
after the exam.
¨Relax.
STEP
THREE: Relaxation Techniques
¨ Let your body relax, put your arms at your side,
close your eyes and let your
mind go blank.
¨Beginning with your head, first tense the muscles
in the forehead and scalp for
about 10 sec Then let them relax
completely. Think about the difference and concentrate on making those muscles relax, more and more.
¨After about 30 sec., repeat the process with the muscles
of your face and jaw, neck,
shoulders, arms and chest 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. This will reduce tension and help clear your mind for study and review.
Source: Student
Development Center, IUS.
