How To Stop Toxic Test Anxiety: A 4 Step Approach To Raise Test Scores And Grades In College

One problem that college students frequently face when they are in college is test anxiety. All students experience at least some nervousness as they take tests, but some students become so worried about preparing for tests, reviewing for tests, and taking tests that it greatly affects their performance in studying for an exam and test taking. Test anxiety causes many to ‘blank out,’ become unable to think clearly or remember the correct answers to test questions. That’s even when they’ve properly prepared for their university exam.

Symptoms of anxiety before a university examination can include sleeplessness, irritability, and loss of appetite. While taking a practice exam or during the test itself you might feel confused and panicked with rapid breathing, perspiration, chills, and numbness. After the test you may get feelings of hopelessness, indifference, anger, and guilt. You may look to blame something or someone else for your difficulties (Bourne, 2005).

Anxiety is created in part by genetic predispositions, but it is also brought on by situations that create stress. It is important to realize that anxiety is not only a negative emotion. Anxiety is important for doing well on exams. Too little anxiety results in a lack of motivation. But too high anxiety negatively effects focus, memory, and concentration (Wine, 1971) in review of test preparation materials.

Psychologists and educators have proposed a number of test prep techniques that you can use to cope with your anxiety (Cornell, 2013). In this article we will give you a particular technique for dealing with the test anxiety you are experiencing as a college student.The approach that you will use to cope with your anxiety is called Positive Thoughts and Behaviors (PTB). The technique works by replacing anxious and fearful thoughts about exams with positive thoughts and behaviors. The approach will help you get more correct answers on your exams. And even if you are not currently experiencing test anxiety, these techniques can nevertheless be used to help you maintain your resiliency to stress.

A Simple, But ‘Little Known’ Way To Combat Your Text Anxiety

To successfully work against your test anxiety you must use the PTB technique to practice controlling your thoughts and replacing your negative thoughts with positive ones and by relaxing your body to reduce anxiety. You must carefully monitor your thoughts and feelings as you prepare for and as you take the test. The PTB technique involves using each of four different approaches. Use each of the approaches if you are feeling anxious as you are studying for and when you are taking the exam:

1. Slow your thoughts down. To do this, focus your attention on a specific object such as the top of your desk or the color of the walls in the room. Focusing on one object will help clear your thoughts. Keep focusing on the object until you feel calmer.

1. Imagine yourself in a safe and enjoyable place and practice going there. Perhaps you can imagine a mountain scene or a calm and sunny seashore. Imagine how relaxed you feel at that place. Think about the specific positive feelings you have in that place. Create a detailed picture and stay in the place until you feel calmer.

1. Increase your oxygen flow by breathing deeply through your nose and filling your lungs with air. Then release the air. Do this for a couple of minutes. The oxygen will help reduce your anxiety.

1. Focus your attention on the feelings of your body. Tighten and then release any part of your body that feels tense. For instance, if your shoulders are tense, pull them back and then relax them.You can use the same process with your hands, your face, your legs and your stomach. Try clenching your fists, tightening your jaw, straightening your legs, and tensing your stomach all at once. Then relax your body. Do this a couple of times until you feel more relaxed.

How Apply The“PTB Technique”To Get Immediately Get Test Score Improvements 

Now that you have learned about the PTB technique, you can use it for all of your exams. You must be completely prepared for your exams, so study hard and fully. As you study for your exams be sure to use each of the four techniques during your study sessions. Then when you take the exam try to use one or more of the four techniques. Cycle through the techniques as time allows as you work through the exam. These techniques, developed by psychologists and educators, will help you score better on your tests.

References

Barrett, P.M., Farrell, L.J., Ollendick, T.H., & Dadds, M. (2006). Long-term outcomes of an Australian universal prevention trial of anxiety and depression symptoms in children and youth: An evaluation of the friends program.Journal of Clinical Child and Adolescent Psychology, 35:3, 403-411.

Bourne, E.J. (2005). The anxiety and phobia workbook. (4th ed.) Oakland, CA: New Harbinger Publications, Inc.

Wine, J. (1971). Test anxiety and direction of attention. Psychological Bulletin, 76(2), 92-104.