UTMB WORK SCHOOL PROGRAMS

UTMB WORK SCHOOL PROGRAMS

Creating Educational Opportunities for Employees

TEST ANXIETY

Everyone has a certain amount of anxiety; it's natural. Prolonged anxiety can lead to problems. The key to dealing with anxiety is to recognize it for what it is--a fear that something bad or unpleasant is going to happen--even if there is no real threat. If you recognize it, then you can plan to take steps to deal with it. Anxiety about taking tests can be dealt with in a positive way. Students can use anxiety to problem solve which helps them stop worrying and take action. Here are some tips that may help reduce the amount of time a person spends worrying:

Don't resist. If you try not to worry about something, chances are you will think about it more. Think about it, write about it, talk into a tape recorder about it and chances are you can stay with it until you stop worrying and start problem-solving.
Be analytical. Examine your thoughts and determine what is within your control and what is out of your control. Make a distinction between what you can do something about and what you cannot.
Brainstorm for solutions. Consider each possible outcome and then ask yourself questions about what you will do if. Make a plan and write it down; then determine the advantages and disadvantages of each idea.
Talk to friends. Talking about worries helps you to organize thoughts and recognize faulty thinking patterns.
Break the loop. Often the best solutions to worries come when you are not thinking about them. Diversions, such as sports, going to a movie, taking a walk or a drive provide a change of pace from repetitive thinking.
Use positive self-talk. Script positive statements about your preparation and readiness for testing. Any time you are tempted to think negatively, replace the thought with the positive script. It could be - "I have worked hard to prepare for this test. I will breathe deep and slow and think positive. I will do well because I am prepared and capable."
Practice relaxation regularly. Several times a day imagine yourself relaxed, breathing deeply and slowly. Focus on relaxing the muscles all over your body. Take a few minutes to notice the relaxed feeling. Recognize that you had the control to obtain the feeling on cue. Recall that feeling several times during testing situations. Tell yourself you do a good job when you are able to recall relaxation.
Focus on taking care of yourself. Eat healthy, exercise, take time to relax. Get some rest before a test--avoid last minute studying because it doesn't allow for a good night's sleep before tests.
Do not fret about past experiences. Remember you are not who you were then. You have grown and changed.
Get involved in the test. You cannot be anxious and involved at the same time. Use all your test-taking skills.
We all fear failure, but how did we get this far? Compare failures to successes. Study and prepare for exams in advance.
Remember feelings of anxiety before an exam are normal. It can sometimes work to your advantage as a motivator.