No More Stress Monthly

No More Stress Monthly

October, 2006

The No More Stress Monthly is a newsletter that provides featured articles on depression prevention, proper anxiety treatment techniques, reviews of natural depression treatments, interviews with psychologists, and information on both adult depression and teen depression, stress, and anxiety. The No More Stress Monthly is brought to you by Stress-Anxiety-Depression.org.

Test Anxiety

By Dr. Edward F. Group III, DC, ND, DACBN

Many people get nervous or anxious before taking a test, especially when a test has a lot riding on it. But some folks experience a debilitating level of stress before or during a test that it interferes with their performance. Over time it can affect grades, subject choices and even job selection. If you or a loved one suffer from test anxiety, here is some information you need to understand and overcome this condition.

 

The Symptoms of Test Anxiety

People who experience test anxiety lose their ability to think clearly. The main symptoms of test anxiety are physical in nature; they include headaches, nausea, dizziness, faintness, and feeling too hot or too cold. Mentally, sufferers may also experience racing thoughts, "blank" thoughts, and diminished cognitive ability. Emotional symptoms are possible as well. These include crying easily, feeling irritable, or getting frustrated quickly.

Dealing with Test Anxiety

If you think you may be suffering from test anxiety, try to determine a possible cause for your condition. Are you unprepared for the test? Are you experiencing stress elsewhere in your life? If your anxiety about a test is directly related to a lack of preparation, or other stresses in your life, consider it a normal, rational reaction. However, if all other conditions are normal and you are adequately prepared for a test, then it’s not normal for you to panic, blank-out or overact to an upcoming test.

Minimizing Test Anxiety

  • Be Prepared: Preparation is the best way to minimize test anxiety. Be sure to attend all of the required classes for the course. Avoid situations in which you must cram for a test or go into it unprepared. Work with your professor to develop study habits that will help you master the main principles and points of the course. Most colleges have writing centers and free tutorial assistance to help you improve your study and test taking skills.

  • Adjust Your Attitude: Make an effort to improve your perspective on the importance of the test at hand. Remind yourself that you are prepared for this test, and by concentrating, you can adequately reflect this preparation on the test. Promise yourself a reward for after the test, a movie with some friends, or a pizza dinner.

  • Take Care of Yourself: If you’re nervous about taking a test, a pot of coffee or a large coke isn’t going to help alleviate your symptoms. They’ll only make you more agitated and jittery. Take care of yourself before your test by eating a healthy, nutritious diet and getting a good amount of sleep.

  • Talk Yourself Through It: Research shows that the self-talk of people who suffer from test anxiety tends to be negative and self-defeating. "I’m stupid…I never do well on tests…If I flunk this test my life is over." Be conscious of what you say to yourself. Encourage yourself just as you would a close friend who came to you with the same concerns. Remind yourself that you are prepared, that you are just as smart as the other students, and you’ll do just fine on the upcoming test. Keep repeating these encouragements until the message finally sinks in.

Test Taking Strategies

  • Arrive On Time: Don't aggravate your anxiety by showing up late on the day of the test. A tardy arrival will leave you feeling scattered and flustered and these feeling will probably persist throughout your test.

  • Read The Instructions: Look over the whole test and plan your approach. Be sure to carefully read the instructions at the beginning of each section.

  • Focus: Focus your attention on the test. If you find your mind wandering or focusing on negative thoughts, bring yourself back to the task at hand. Don't waste time and energy worrying about the consequences of the test.

  • Relax: If you start to feel nervous, practice your relaxation techniques. Close your eyes, take three deep breaths, and then get back to the task.

  • Don't Rush: Resist the urge to rush through the test to get it over with. Stay calm and pace yourself as you move through the test.

  • Prioritize: If time is running out, concentrate on those questions you know well and/or have the most weight. Use any extra time allowed to review answers and complete ideas.

  • Practice Relaxing: Work on some relaxation or breathing techniques that you can utilize during the test to stay calm and in control. Progressive relaxation, self-hypnosis, guided imagery, and deep breathing methods can help relaxation become an automatic response.

Getting Help for Test Anxiety

If you still feel nervous or overwhelmed when taking a test, even after following these strategies, you may need to seek the help of a licensed therapist or health care professional. Your school may provide counseling services free of charge, or your family physician may be able to recommend a therapist.

Learn more about stress, anxiety, depression and the newest natural remedies at www.stress-anxiety-depression.org.

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