Overcoming Test Anxiety

Following are some strategies for reducing test anxiety.

Before The Exam

1. Start preparing early rather than waiting until the last minute and cramming.
   • Start studying a week or two before the exam
   • Study in smaller blocks of time - Spaced out learning helps your memory and cognition so it is more effective than cramming even if you spend the same amount of time.
   • Click on the preparing for exams to get more tips. 
2. Learn how to study more effectively.  
   • Study the way you will be tested for example, for an essay practice outlining different essay questions.
   • Ask yourself and answer questions to practice recalling information like in a testing situation.
   • Make charts and outlines that organize information
   • More  Study Effectively Tips
3. Practice healthy living 
   • Get regular exercise
   • Maintain a healthy diet
   • Create a balanced schedule
   • Sleep well
   • Stay away from using stimulants like caffeine and nicotine 
   • Learn stress reduction techniques like meditation.

During The Exam

1. Think of the exam as an opportunity to show off what you know 
2. Read exam questions carefully.
   • Essay Questions- write an outline to organize your ideas, address all the main points, and minimize repetition
   • Short answer questions - answer only what is asked - keep it short and to the point.
   • Multiple choice questions - read all alternatives then eliminate those that are incorrect and pay attention to qualifying words like only, always, and most
   • Dealing with possible fears
3. If anxiety begins to interfere with your test performance -
   • Focus on a calming object
   • Perform a calming action like reciting a mantra (a phrase you repeat to yourself)
   • Wear, touch, or look at something that triggers a calming response. 

More Tips on Taking Tests

After The Exam

1. Learn from your experience
   • Keep notes about what worked and what didn't work for reducing test anxiety.
   • It helps to be strategic, intentional, and creative in developing and applying an anxiety reduction plan.
2. Keep a positive attitude
   • It is not helpful to punish yourself for what didn't go well. Instead, reward yourself for what did go well.
3. Reflect 
   • Review what worked well for you and where you can make adjustments.

Additional Resources

Overcoming Test Anxiety 

Overcoming Test Anxiety (toolkit)

Taming Your Test Anxiety Tips