It's that time in the semester when many students face multiple exams, and uneasiness or nervousness is a common reaction to them.
Students should ask themselves, "Is the anxiety because I haven't prepared or is it a panic reaction tied to expectations of failure and not meeting achievement standards?"
If students haven't prepared for their exams, they need to review their study plan. Study skills that include mastering work as it's presented, using multiple models for learning, distributing study time according to difficulty of material and using flash cards for self-quizzes can improve performance. Systematic, continuous effort is a more rational and effective approach to learning than cramming.
Thinking smart about exams is also important. For example, what is the weight being given to a particular test? Are there other contributors to the final grade? Affirming yourself with positive thoughts also can be very helpful. Having reasonable expectations for your performance based on academic strengths and limitations, background work in the academic area, difficulty level of the material and the amount of study effort can assist in mediating anxiety.
Remember that top performances in any life activity are contingent on a healthy lifestyle. That includes adequate sleep, good nutrition, reasonable exercise and avoiding alcohol and drugs.
On the day of the exam, eat breakfast, arrive for the exam a tad early and select a seat where you will be most comfortable working. Try to avoid students who make you more anxious. Have a plan for how you will approach the exam.
If the test is timed, think about how you will distribute your time, especially if certain questions are weighed more heavily than others. If you get stuck on one item, skip it and move on. You can always return to it. It's better to try an answer than leave something blank. On an essay exam, you might benefit from a brief outline that provides a structure for your response.
If you find yourself starting to panic, try several minutes of abdominal breathing coupled with positive cognitions, such as, "I know I can handle this." After the exam, give yourself a reward and shift your focus to new challenges. Many other good suggestions are available on the Student Health Center Web site. The suggestions can be found at the end of the Counseling and Therapy Services link "UNM Current Students," under "Student Virtual Pamphlet Collection."
Test anxiety is a normal response to a performance situation. If you think it's more than that, consider scheduling an appointment with a therapist in Counseling and Therapy Services at 277-4537.
Dr. Carol Wagner-Adams is the manager of Counseling and Therapy Services at the Student Health Center. She earned her master's degree from Ohio University and her doctorate. from Indiana State University.
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