How to overcome test anxiety
Even if you have studied and are well prepared, it is normal to feel nervous before a test. However, some students become so anxious that they are unable to concentrate, negatively affecting their performance. If this happens to you, you may be discouraged or feel helpless to take control of your grades. Fortunately, there are a few simple tricks you can use to help you stay calm and overcome your test anxiety. By applying these principles, you will likely notice a significant improvement in your test scores over time.
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Instructions
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Study and prepare for the test well in advance. It is important to feel confident. Cramming will heighten your anxiety and not necessarily improve your score. Your goal should be to be well prepared enough that you only need to quickly skim over your notes on the day of the test.
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Alert your teacher or proctor of your problems with test anxiety several days in advance of the exam. They may be able to give you additional suggestions for dealing with your nerves. In extreme cases, they may be willing to make a special accommodation. For example, they might agree to let you take the test in a separate room if you feel distracted by the other students.
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Get a good night's sleep before the test. This will help you to perform well on the test and give you more energy for dealing with any anxiety that may arise. A well rested mind is a clear mind.
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Eat a healthy breakfast on the test day. The nourishment will prevent you from becoming distracted by hunger. It will also decrease jitters and keep you more calm.
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Keep the test in perspective. Remember that it is just one exam and it will probably not have a great impact on your life in the grand scheme of things.
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Spend a few minutes mentally and physically preparing yourself before the test. Help your body to relax by by stretching, breathing deeply and shaking out muscular tension. Help your mind to relax by visualizing yourself successfully taking the exam and telling yourself that you are well prepared. If you start to become nervous, acknowledge the emotion and then move on. Set your mind on the task at hand.
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Take a few deep breaths and find a comfortable position after receiving the test.
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Examine the test and quickly develop a plan for budgeting your time.
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Carefully read each question before answering. If you draw a blank, move on to another question and return to the ones you are unsure of at a later time. If you start to panic because you don't know an answer, remind yourself that it is only one question and that you can still do well on the test by answering the more familiar questions.
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Don't let yourself feel rushed when other students start handing in their tests. Just because they finished sooner than you doesn't mean that you are behind or poorly prepared. Stick to the time-line you gave yourself for each question and you will finish in plenty of time.
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Hand in your test after double checking all your answers.
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Make a list of which techniques worked to calm your nerves and which did not. This will allow you to handle the next test more effectively. Over time, you will become increasingly adept at dealing with and overcoming test anxiety.
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References
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