Managing Test Anxiety

Everyone becomes anxious before an exam. A certain amount of anxiety is a healthy thing and improves performance. But when your anxiety interferes with your performance, it is time to do some soul searching and to confront the thought process that leads to excess anxiety. Here are some common pitfalls and solutions:

"I am worried because my friends are studying for the exam, but I'm done." Or, "I am worried because my friends are done studying for the exam, but I am not."

Solution: Everyone studies at their own pace. Focus on whether you feel you learned the material for the exam. Do not worry about your friends' learning style.

"I am worried because I did not study enough for this exam."

Solution: Okay, so you didn't study enough. Table the issue and walk into the exam with the purpose of using everything you know to your advantage. Be doubly certain to use good test taking techniques and plan to study more effectively for the next exam.

"I become anxious as I walk to the exam." Or, "I become anxious when I am waiting for the exam to be passed out."

Solution: Examine what you are thinking and doing at these times. If you are anxious about how you will do in comparison to others, distract yourself with a planned activity. For instance, talk to friends or listen to music.

"I am anxious because this exam is so important to my future."

Solution: Remember that no one's future truly rides on a single exam. Find a way to make peace with the reality that not all exams will go your way. Think of several ways to achieve your goal rather than expecting to move from point A to B at a rapid pace and in a straight line. There are many benefits to taking a more circuitous route.

"I am anxious because I've frozen on exams before. Now it is becoming a pattern."

Solution: Anxiety feeds on itself. Freezing on an exam once or twice can turn into a chronic issue. Find techniques to reduce your anxiety. For instance, you could talk to the professor before the exam and let the professor know that you are struggling in this way. Ask the professor for permission to leave the room if you freeze. If you feel you cannot talk with the professor, then learn a relaxation technique that incorporates deep breathing. Three minutes spent on deep breathing even in the middle of an exam will be well worth the time if it helps you overcome severe test anxiety.

"I am anxious because I never do well on exams, even though I study hard."

Solution: Take a hard look at your exams. Take out three exams and examine them carefully, point by point. What habitual mistakes are costing you points? Often students feel time pressure during exams. These students sometimes do not read directions slowly and carefully or make small errors in math and copying information. If this is the issue for you, give yourself positive, anxiety-reducing messages while you are taking the exam. Tell yourself, "I have enough time to read the directions carefully." Or, "this exam is going well, I have time to carefully copy over this information." Students who are good test takers make these sorts of statements to themselves.

"I am anxious because I graduated from a high school or college that is not as 'good' as those that my peers have come from."

Solution: First of all, you have been selected for the U of C because it was determined that you could be competitive in this environment. Second, you might need a little time to adjust to the demands of a school like the U of C. So, focus on improving over time and give yourself a pat on the back for taking on a challenge like the U of C.