REACTIONS TO TESTS VARY AMONG INDIVIDUALS. Some anxiety is good to keep one alert. Too much is paralyzing and actually produces chemicals that cause your brain to "shut down."
TESTS DO NOT HAVE MAGICAL POWER. They are not reflective of who you really are. They just measure how well you perform at a particular point in time.
POOR TEST PERFORMANCE MEANS A DELAY ONLY. You can learn from your mistakes. Use the experience to correct them. Don't give up.
EMOTIONS AFFECT LEARNING. When you are filled with fear and negative thoughts, you will experience corresponding physical reactions. This perceived threat is often highly exaggerated but it feels real.
PANIC LEARNED FROM PREVIOUS EXPERIENCE BECOMES A HABIT. Called conditioned response, panic-activated emotions cause flight-related chemicals to shut down brain functioning.
WHAT HAS BEEN LEARNED CAN BE UNLEARNED. Humans are capable of reasoning and thought. You have the power to re-condition yourself with new positive messages and behaviors. This helps the body produce chemicals that actually facilitate successful learning and performance.
TECHNIQUES FOR REDUCING TEST ANXIETY DO NOT REPLACE BEING PREPARED. Utilize GOOD STUDY STRATEGIES with POSITIVE MESSAGES and RELAXATION. This is a very powerful combination to reduce test anxiety. Brain research supports this, so keep working at all three!
SHORT-TERM RELAXATION TECHNIQUES HELP BREAK THE ANXIETY CYCLE. Tense and relax muscles, even for a brief time. It releases nervous energy and promotes synaptic communication in the brain. Run or exercise before test. It releases energy from adrenaline.
BREATHING is critical to get oxygen to brain and cells and helps you relax. If you do nothing else, practice and concentrate on your breathing! Breathe in and exhale as slowly as comfortable. Write "Breathe" at the top of your paper when you get it. Other techniques:
"Doctor's method" (Promotes relaxed breathing)
1) Breathe slowly through your nose
2) At peak, take another short inhalation through your mouth
3) Hold 3-5 seconds
4) Release slowly through your mouth
"Palming technique" (Helps you focus and relax)
1) Rest your elbows on the desk
2) Rest cheeks in palm of hands while covering eyes
3) Breathe, relax and practice positive thoughts (creating new habits)
CIRCUMSTANCES MAY NOT CHANGE, BUT YOUR REACTION TO THEM CAN.
Ask yourself: Has worrying ever really served you?
If after you try a variety of methods to reduce your test anxiety, you find that test anxiety and/or stress is a serious concern for you, seek out a professional to work with you individually! You are worth it!
