Here are some helpful university test anxiety pages. Read through these for strategies that could be helpful to you:
Before the test; thinking straight about your test; taking care of your basic needs; getting ready; facing the test; during the test; after the test
Common anxious thoughts about tests, Four-step model to reducing test anxiety
Reducing exam anxiety and increasing concentration
Break the all-or-nothing mindset; pay attention to your self-talk; break problems down; coach yourself; learn how to relax on cue; simulate the exam process; know your optimal learning style; don’t waste energy berating yourself for failure
Managing test anxiety
Test anxiety assessment and workshop
Managing exam anxiety and panic
Overcoming Test Anxiety by changing your irrational thoughts
Anxieties.com has an in-depth, step by step guide to a number of practical anxiety management skills that you can learn and practice. The section on Panic Attacks is particularly helpful, especially the following sections:
Practice Your Breathing Skills
Practice Formal Relaxation Skills
Handle Your Worries
RESOURCES AVAILABLE FOR CHECKOUT IN THE AUGSBURG LIBRARY AT THE RESERVE DESK UNDER CCHP:
Taking the Anxiety Out of Taking Tests: A Step-by-Step Guide by Susan Johnson. Addresses relaxation techniques, effective study skills, procrastination, awareness of thoughts and physical sensations. Structured exercises for stress management and step by step instructions to combat test anxiety.
Test Anxiety Prevention CD by Howard Rosenthal
Meditations to Relieve Stress guided imagery CDs by Belleruth Naparstek. CD 1 Transform Anxiety; Peaceful Perspective; CD 2 Walking Meditation; Affirmations.
Guided Mindfulness Meditation CDs by Jon Kabat-Zinn. From the founder of the Stress Reduction Clinic at the University of Massachusetts Medical School; mindfulness is a tool for dealing with stress through breathing and body and thought awareness techniques.
RESOURCES AVAILABLE FOR PURCHASE ON THE INTERNET:
Self-Confidence and Peak Performance CD or downloadable MP3 by Belleruth Naparstek Guided imagery CD to “pump up self-esteem, confidence and focus, creating an energized, calm sense of mastery.”
Test Taking Mastery hypnotherapy CD by Dr. Shirley McNeal ”using award-winning techniques, Dr. Shirley McNeal works with your unconscious mind; first allowing you to maximize your study time and then making sure that you are in an ideal state for acing the exam.”
RESOURCES ON CAMPUS FOR SUPPORT IN DEALING WITH TEST ANXIETY:
Counseling & Health Promotion (330-1707) — During the regular academic year, you can schedule an appointment with one of our psychologists to discuss your test anxiety and identify strategies tailored to your situation to help you cope with your test anxiety.
Academic Skills Office (330-1291) — One of the Academic Skills Specialists or Coaches can help you identify ways to better prepare for your exams as one way of dealing with your test anxiety.