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It’s not unusual for students to experience some level of
anxiety before and during an exam. But when anxiety levels get
so high that they impede academic performance, this can become a
problem.
Here are some strategies for reducing anxiety and improving
academic performance:
Before the Test
--Once you’ve studied and prepared for the exam, approach the
exam with confidence.
--Use strategies to personalize success: visualize, use
positive self-talk, take deep breaths through your nose and
exhale slowly. Studies have shown deep breathing through your
nose actually releases chemicals in the brain that help the
brain relax!
--View the exam as an opportunity to show how much you’ve
studied and receive your reward for the studying you’ve done.
--An excellent way to keep your mind sharp is to have a regular
exercise routine.
--Get plenty of sleep the night before the exam and don’t take
the exam on an empty stomach.
--Avoid processed foods with artificial sweeteners, carbonated
soft drinks, chocolate, fried foods, junk foods, white flour
products, chips and snack foods. Fruits and vegetables are good
foods for reducing stress. Avoid foods with high sugar content
(candy), which can raise anxiety levels.
During the Test
As you arrive:
--Pick a chair in the back or side of the room to minimize your
distractions.
--Close your eyes and relax. If possible, listen to quiet music,
such as Mozart, Bach and Vivaldi.
--Avoid thinking about the test at this point or trying to cram
information at the last minute.
--Avoid conversations with fellow students, especially those who
have not adequately prepared for the exam.
When the exam is on your desk:
--Read the directions carefully.
--Budget your time accordingly.
--Answer questions you know well first and skip questions with
which your mind goes blank.
--Continue breathing deeply through your nose!
--If you go blank on an essay test, don’t panic! Start
writing your thoughts, which may in turn trigger other thoughts.
--Don’t worry about the other students in the class. There’s no
prize for being the first person to turn in the exam.
--Stay focused on the next thing you need to do and keep on
task.
--Use positive self-talk. Acknowledge what you’ve accomplished
and what you have left to do.
--A little anxiety is to be expected and only serves as a
reminder that you want to do your best on the exam.
For further assistance with test anxiety, make an appointment
with Bob Phaneuf, academic counselor, by calling
882-8292 or visiting the Student Success Center in the Cardenas Hall
North-Annex.
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