1. Relieving Test Anxiety
Lunch and Learn
Student Success

2. Have you ever…
…worried so much over an exam that you’ve lost sleep or
skipped meals?
…studied so much for a test that during the exam period
your mind goes blank?
…felt extremely nervous or had shortness of breath during a
test?
…worried about the grade or the questions from a test after
you’ve taken it?
Then you were suffering from
Test-Anxiety!

3. Test Anxiety
Test anxiety is the worry, uneasiness, or fear experienced
before, during, or after a test.
• Any tension, apprehension, or feelings of worry or fear are
considered to be test anxiety.
• Test anxiety is not just before a test as most of us think. It is
very common to experience similar anxiety during and for
hours and even days after a test.

4. Test Anxiety
Test anxiety may cause mental distraction, physical symptoms, or
mental blocks.
• Mental distraction.- You may be unable to concentrate and may be easily
distracted by noise, uncomfortable temperatures, and even people
walking by.
• Physical symptoms- You may fidget and have “butterflies” in your
stomach, a quickened heart rate or breathing, nausea, sweaty palms, or
a headache.
• Mental blocks- You may be unable to think effectively about studying for
and taking the test.
Test anxiety manifests itself differently in everybody.

5. Test Anxiety
Believe it or not, every student who takes a test experiences some
form of test anxiety.
• This is a normal reaction. Everybody should and will feel a little anxiety
before a test because they know tests are important and they want to
do well.
Although everyone experiences it, every student does not react the
same to test anxiety.
• Some students sense the nerves and the competition and feel the test is
a place to excel and show their knowledge.
• Other students sense the nerves and the competition of a test and feel
threatened that they will not do well or that others will do better.

6. Test Anxiety
Who's Likely to Have Test Anxiety?
1. People who worry a lot or who are perfectionists are more likely
to have trouble with test anxiety.
2. Students who aren't prepared for tests but who care about doing
well are also likely to experience test anxiety.

7. Test Anxiety
Test anxiety is a powerful weapon if unleashed and a destructive
force if uncontrolled.
• The nervous feeling before a test is a very powerful motivator. In order
to alleviate the feeling, you are forced to study and work hard to
become prepared for a test.
• However, it can be destructive if uncontrolled. If you do nothing before
a test it may get worse, and if you are too concerned with doing well you
can over study the material, skip out on friends and meals, and lose
sleep.
Test-anxious students may do poorly on an exam even if they know
the material better than classmates who are able to control their
anxiety.

8. Controlling Test Anxiety
Preparation Pressure
Attitude

9. Preparation
The single biggest relief for test anxiety is the proper preparation for
a test.
• You have to study to do well on tests.
Preparation for a test includes more than just the necessary studying.
• Attend as many of your classes as possible. You won’t have to worry
about missing any notes or information about the test.
• Be an active classroom participant. Ask questions when you don’t
understand the professor. It’s much less stressful to ask now than it is
right before the test!
• Be kind to yourself. Eat and sleep before the test so you aren’t tired or
irritable during the test.

10. Preparation
Here’s a quick review of some smart study skills…
• Study regularly and often. Make a schedule of when and what you’re
going to study and then stick with it.
• Set the right atmosphere. Make sure your study area is free of
distractions and that you have everything you need to study within easy
reach.
• Make use of your classroom notes and flash cards. The more notes you
write, the better. To help you remember your lecture notes, make flash
cards.
• Don’t wait to start intensive test studying. Start studying for a test
about a week in advance to lessen the stress and give your brain plenty
of time to absorb and learn the material.

11. Attitude
Don’t let the idea of tests take control of you.
• Tests are important and they usually count a large percentage of your
grade. However, each and every test is not the make/break test of your
college career.
• Tests are not designed in a way to intentionally fail or trick you, so don’t
worry about it.
Self-confidence is the key!
• Statements like “I’ll be lucky to get a ‘B’ “ or “I’ll never do as good on
this test as she will” can add to the natural stress you have for a test.
• Imagine yourself doing well and getting a good grade. Think positively!

12. Attitude
Don’t engage in negative conversations right before the test.
• Talking with your friends and classmates about how bad a test is going
to be isn’t relaxing – its stressful.
Tests should not be viewed as competitions.
• Tests are an opportunity for you to show what you know.
• Everyone is different and has his or her own unique strengths. Don’t
worry that someone might be more academically inclined in one area
than you.
• Your friends and classmates’ grades will reflect their talents. Your grade
should be reflective of your talents – it’s your test!

13. Attitude
Negative thoughts lead to negative results and more anxiety:
•If you keep thinking the worst, you will allow it to happen
because you can’t imagine anything better!
Learn how to relax:
•Whenever you feel anxious or need a refresher between
study sessions, do something relaxing.
•We’re all different so try what works…how best do you
relax?

14. Pressure
Test anxiety is not always caused by stressing over an upcoming test.
• There might be something else going on in your life that you need to get
off your mind.
• Any unnecessary worry only makes your test anxiety feel worse.
It is important to deal with outside pressures before they have a
chance to build up inside of you and hurt your test performance.
• You need your mind working at 100% to do well on tests. Any
distractions outside of the test are harmful burdens.

15. Pressure
Seek help from other sources if you are having problems in
your life.
• It’s always better to tackle problems with the support of
friends, family, or counselors.
• If you are having problems, talk with your professor, a
counselor at school, a friend, or your parents.

16. Pressure
During the test, try to Relax
-Use relaxation techniques, for example, taking long deep
breaths to relax the body and reduce stress.
-If you feel very anxious in the exam, take a few minutes to calm
yourself.
-Stretch your arms and legs and then relax them again. Do this a
couple of times.
-Take a few slow deep breaths.
-Use positive self-talk; say to yourself, "I will be OK, I can do this."
-Then direct your focus on the test.
When the exam is over, treat yourself…
-If you don't have any other commitments, maybe you can take the night
off.
-If you have to study for other exams you may have to postpone a larger
break, but a brief break may be the "pick up" that you need.

17. Pressure
Have a little faith…
• This is true for all issues and concerns in your life – not just tests!
But remember, it takes more than just a little faith!
• “Don’t expect God to do for you what He gives you the ability to do for
yourself.” ~ Dr. Earp, Professor of Greek grammar to Dr. Greene
• It won’t work just to pray for a sign for the correct answer to the
question on the test. Instead, pray to God for help in clearing your mind
and learning and take advantage of His help by actually studying!

18. You have to know the material to
do well on a test.
You have to control test anxiety to
show what you know.