What is Test Anxiety?

Test Anxiety is actually a body’s response to a threat.  The body’s self defense response system is designed to respond to physical threat, but it does not work for us when the threat is not physical, as when the threat is a test.

What are the effects of Test Anxiety?

Among the MANY physical effects that result from the activation of the autonomic nervous system are

• A switch in blood flow in the brain that deactivates the neocortex
• A stimulation of the senses, so we are more sensitive to sound, light, & smells 
• An inhibiting of the digestive system
• An increase in heart rate; an increase of adrenalin throughout the body

Can I eliminate Test Anxiety?

Most people want their bodies to respond to tests by increasing their energy and awareness levels, but they want to eliminate the anxiety associated with tests.  This anxiety level can be lowered!  This will take work, however.
 

What can I do to deal with Test Anxiety?

1.  Prepare academically for the test
   • Spend enough time studying well in advance of the test so that you are not cramming the night before or the day of the test
   • Make sure you know the subject matter as well as possible
2. See the energy as a friend!
   • Make sure that you are excited about, not afraid of, taking the test
   • Have fun when both preparing for and taking the test
3. Use relaxation techniques when you feel that your energy level is too high
   • “Tense and release”
   • “Rhythmic breathing”
   • “Retreat to safety”
4. Address and eliminate the belief that the test is a threat!
   • Cover the word test and replace it with a more pleasing word (FUN!)
   • Disconnect your identity and worth from the results of the assessment
     • Your self worth and value as a human being are NOT affected by an assessment score
     • Your life, career, etc., will NOT end as the result of an assessment score!
   • See the assessment process as another learning experience
   • See the assessment process as an evaluation of the instructor

Relaxation Techniques:

“Tense and Release”

• Sit (or stand) and make yourself as comfortable as possible
• Become aware of your body; find where you are feeling tension
• Choose one of your tension points and tense those muscles as completely as possible
• Slowly release the tension in the muscles and feel the overall tension leaving that part of your body
• Repeat the tense-and-release process for that part of the body, if necessary
• Find another part of the body that houses your tension and complete the tense-and-release process there

ALTERNATE VERSION:
Start with your core and tense-and-release the following sets of muscles:

• Stomach
• Buttock
• Thighs
• Calves
• Feet
• Chest
• Shoulders and neck
• Upper arms
• Forearms
• Hands

Through this you are starting with your core and systematically removing the tension from all parts of your body until it exits the body through your appendages.

 “Rhythmic Breathing”

• Place yourself in as a relaxed position as possible
• Take one or two deep cleansing breaths, inhaling as deeply as possible and exhaling so that you completely empty your lungs
• Start rhythmically breathing by inhaling for a certain count, holding your breath for that same count, then exhaling completely for double that count (3,3,6; 4,4,8, etc.)
• Repeat the rhythmic pattern one or two additional times or until you feel relaxed and focused
•    Example:   Inhale slowly for a 4 count: 
                      1        2        3        4
                      Hold that breath for a four count:
                      1        2        3        4
                      Exhale slowly but completely for an eight count:
                      1      2      3        4        5        6        7       8

 “Retreat to Safety”

• Sit comfortably and complete “Tense and Release” and/or “Rhythmic Breathing”
• While you are in as a relaxed and focused state as possible, close your eyes
• Think of the one place in your life that you felt completely safe
  • This can be a place from the present or the past where you were at peace, happy, and safe
• Picture and experience this place as completely as possible
  • Look at the details, the colors, the shapes Smell the aromas, scents, fragrances
• Hear any sounds, even the quietest of sounds, that are present
• Open your eyes for a few seconds, then close them again and recall your safe place as clearly as possible
• Repeat the recalling of your safe place until you are able to summon this place by simply closing your eyes and thinking, “safe place”
• Recall your safe place without closing your eyes; repeat this until you are able to summon this place by merely thinking, “safe place”