Test Prep and Overcoming Anxiety

Whether you are in the season of taking standardized tests or college entrance exams, you’re likely feeling some level of worry or stress as the date approaches. You’ve studied, you’ve taken the practice tests, and now is the time to take those final preparatory steps. Do you have any last minute questions or concerns? Now is the time to talk to your teacher or tutor. Beyond that, avoid cramming. Light reading and short spurts of study are in order now. Also, prepare yourself physically and psychologically for the big day.

You need to pay special attention to maintaining good personal and physical habits during the week leading up to your test. Make sure that you’re eating well, exercising, and scheduling some time to hang out with friends and family. Downtime is essential. All of these things add up to bolster your well-being. Make sure to get plenty of sleep for at least 3 nights before test day. You want to build up your store of energy and recharge now so you’ll be ready. Also, think up a special reward for yourself at the end of your test day. A meal at your favorite restaurant, a visit to your favorite park, a splurge on your favorite music—whatever it is that brings you happiness.

On the night before, gather all the materials you’re going to need, including any admission tickets, writing implements, etc. Have everything ready so you don’t have to rush around in the morning.

On test morning, eat a good breakfast but avoid caffeinated beverages. You may already be charged up from the added adrenaline that is naturally occurring in your system today.

If time allows, put on music and relax. No last minute cramming allowed. Just relax.

Make plans to arrive at your test location early so you have time to settle in.

If you find that your anxiety level is increasing while you wait to begin, try to distract yourself with a Sudoku puzzle or magazine, or sit quietly and gaze out a window while you breathe easily.

At test time, read directions carefully and think about the best way to organize the time allotted to you. Start with the easiest portions of the test to gain confidence and to allow yourself more time for the sections where you’ll need more concentration or brain-power.

For multiple choice questions, read the question carefully and all of the possible answers before making your selection. Rely on your gut feelings or first impulses when you’re not sure of the right option.

For essay questions, formulate a loose outline then flesh out our answer, making sure to be concise rather than giving a rambling response. Take your time, but keep an eye on the clock. Use your allotted time well but do not rush. If you find that you’re running out of time and won’t be able to finish all of the sections, focus on the areas of strength where you can do best. Avoid rechecking or rethinking your answers. You can trust your initial answers at this point.

During the test, pay attention to the tension in your shoulders, jaw, back, and hands, particularly if you’re starting to feel anxiety. Tense and relax those key muscles while at the same time taking a deep, cleansing breath. Let the tension escape and then keep on with your task. If you’re taking a long test, look up from your paper for 15 seconds every 20-30 minutes. Straighten your neck and gaze out at the horizon. This will help you to avoid eye-strain while at the same time giving you a very brief respite. Slowly, steadily, and thoughtfully keep moving through your test until you’re done. If you find that your mind is wandering then pay attention to that—rein it back in and get back down to business. Watch your self-talk during this time too. Keep it positive and encouraging. You can do it!

When you are done, be sure to follow through on the reward you promised yourself – and enjoy it! Try not to dwell on the mistakes you might have made. You’ve done your very best. Now is the time to relax!