Let Go of Test Anxiety!

A.   Symptoms of Anxiety
        *Pre-test:  Loss of sleep, loss of appetite, nervousness, dread,
            irritability, sense of hopelessness, boredom, headaches, inability
            to concentrate, craving for food, increased blood pressure.

        *During the exam: confusion, panic, mental blocks, fainting, sweaty
            palms, nausea.

        *After the test: Mock indifference, guilt, anger, blame, depression,
            suicidal thoughts.

B.  Dealing with Anxious Thoughts
        *Yell, "Stop!" - this helps break the cycle of worry.
        *Daydream-fill your mind with pleasant thoughts.
        *Visualize success--picture a "100" on your test paper.
        *Focus--examine the branches on a tree, the face of your watch,
            the desk.  This helps calm your mind by forcing it to focus on
            a particular sensation.
        *Praise yourself--Talk to yourself in a positive way.
        *Consider the worst--"What is the worst thing that will happen if
            I fail this test?"  Ask yourself:  "Can I live with failing this
            course?"

C.  Dealing with Anxious Feelings
        *Take slow, deep breaths for about 2-5 minutes.
        *Scan your body--start at your toes and relax each muscle group
            as you go up to the head.
        *Tense and relax any tense areas.
        *Try guided imagery-take a quick fantasy trip in your mind.
        *Focus your attention on your anxiety--give it a location in your
            body; a color, shape and a size-then picture it disappearing
            completely.
        *Exercise aerobically--this helps reduce body tension.
        *Get help-you may need to talk to a counselor.
 

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