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:

    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.

    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.

    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.

    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.



Nancy Thomason is a former college test taker, college

instructor and study expert. She has helped many

college students pass teacher certification tests like

the Praxis II test and nurse licensure such as the

NCLEX. Ms. Thomason helps college students prep more

effectively, improve their scores in university exams

and raise their grades. As a leading contributor to

TeachingSolutions.org she assists in the evelopment of

their study guides and practice test questions for the

ETS Praxis, TExES, GACE, NCLEX, FTCE, ASVAB,

professional and graduate school admissions tests.

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