Exam Anxiety

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Learning Stra= tegies

Exam Anxiety

Almost everyone feels a bit anxious prior to writing an exam. We think about the difficulty, get butterflies in our stomach and question whether we know the material, however for some peo= ple exam anxiety greatly impacts their performance and lives. If the anxiety is severe, persistent and goes beyond the exam situation you may want to discuss it with a doctor or counsellor.

Some symptoms of exam anxiety can be physical, emotional, behavioral= or cognitive; examples are upset stomach, rapid heart rate, and muscle tension, feeli= ngs of anger, depression, guilt, procrastination, avoidance, excessive studying, poor nutrition, substance abuse, negative self talk, excessive worry, and difficulty with concentration.

There are some things that can increase exam anxiety, such as not preparing, as well as focusing on the negative consequences of poor per= formance (failing the course if fail the exam). Also, stimulants (coffee, energy drinks, cocaine) can greatly contribute to feelings of anxiety.

Reducing Exam Anxiety=

· &n= bsp; Learn how to study properly, please refe= r to the handouts in the section on studying.

· &n= bsp; Practice methods of relaxation

· &n= bsp; Take care of yourself physically by gett= ing the proper amount of sleep and eating healthy.

· &n= bsp; Create balance in your schedule

· &n= bsp; Set realistic goals

· &n= bsp; Avoid excessive stimulants such as caffe= ine on the day of the exam.

· &n= bsp; Eat a healthy and moderate meal avoiding processed foods

· &n= bsp; Do something relaxing right before the e= xam; last minute cramming is not helpful

· &n= bsp; Arrive at the exam early

· &n= bsp; Avoid talking to others who will make you feel more anxious and question what you know

· &n= bsp; Use relaxation techniques if you become anxious while waiting for the exam

· &n= bsp; Close your eyes, take a deep breath, and tell yourself that you will do fine.

During the = Exam

· &n= bsp; Look over the entire exam first, reading= the directions carefully

· &n= bsp; Organize your time

· &n= bsp; Work on the easier sections first, this = can also help you recall material you thought you had forgotten

· &n= bsp; Recheck your time to make sure you are n= ot rushing ahead or falling too far behind

· &n= bsp; Continue to use relaxation techniques as needed throughout

· &n= bsp; Sitting upright and breathing fully will= help get oxygen to your brain, which will calm you down and help you brain w= ith recall.

Following the Exam

·     &n= bsp;   Re evaluate what worked and didn’t work to help you manage your anxiety

·     &n= bsp;   Look at what didn’t go well as a w= ay to learn new strategies for next time

·     &n= bsp;   Focus on where you did well

·     &n= bsp;   Continue to practice relaxation techniqu= es

Further Readings on Exam Anxiety:

http://www.ualberta.ca/~uscs/managing_test_anxiety.ht= m

http://learning.concordia.ca/Help/handouts/ExamAnxiet= y.HO/examanxietystrategies.shtml

For information on relaxation techniques:

http://www.uccs.umn.edu/oldsite/lasc/handouts/general= relax.html

http:/= /www.lessons4living.com/how.htm

http://www.mindtools.com/stress/RelaxationTechniques/= PhysicalTechniques.htm

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