February Newsletter

The Counseling Chronicle

What is Test Anxiety?

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February 2014
Happy Valentines Day!

Test anxiety is not only uncomfortable, (Think: sweaty palms, pounding heart, racing thoughts, upset stomach or even panic attacks), but it can negatively affect our performance. This anxiety that results from the fear of not performing well in situations where we are evaluated can actually inhibit our ability do just that—perform well.

Cognitive Interference Theory suggests that when someone has test anxiety, they experience negative, off-task self-dialogue that interferes with their working memory. This means that self-critical thoughts block our brain’s ability to function effectively. A compromised working memory system leads to impaired cognitive functioning and performance.

Although a low level of stress or anxiety can help us stay alert and focused, test anxiety hinders our ability to do our best and negatively affects us psychologically, physically, and academically.

References:
Coy, B., O’Brien, W. H., Tabaczynski, T., Northern, J., & Carels, R. (2011). Associations between evaluation anxiety, cognitive interference and performance on working memory tasks. Applied Cogni-tive Psychology, 25(5), 823-832. doi:10.1002/acp.1765

What Can You Do?: Tips for Handling Test Anxiety

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Do you experience test anxiety? Many of us do. Luckily, there are strategies you can try to avoid feeling so anxious when you step in the exam room. Here are a few tips.

Be prepared: Learn how to study efficiently in a way that works for you. Use quizzes from your textbooks or ask your professor for a practice exam to try on your own. Start studying earlier in smaller chunks to avoid feeling unprepared at the last minute.

Develop a unique routine: Before every test, listen to the same feel-good song with headphones or get to the exam room early to find your seat and relax. Consistent routines help us ward away anxiety by focusing on familiar, concrete steps.

Take care of your body: Don’t forget to eat, drink water, exercise and sleep on a regular schedule. Taking care of yourself may be more important than going over your notes just one more time.

See a counselor: At the Center for Personal Development, we can help you address and work through feelings of anxiety.

Try a visualization exercise: This sound clip from MIT’s counseling center can help you to relax and mentally prepare for an exam through guided visualization.

References:
Anxiety and Depression Association of America. (2013).Test anxiety. Retrieved from https:// www.adaa.org/living-with-anxiety/children/test-anxiety

Hall-Flavin, D. K. (2011, September 16). Is it possible to overcome test anxiety?. Retrieved from https://www.mayoclinic.org/diseases-conditions/ generalized-anxiety-disorder/expert-answers/test-anxiety/faq-20058195 


The Center for Personal Development is open weekdays from 9am to 5pm. We offer free and confidential counseling to the Saint Peter’s Community. To schedule an appointment, call (201) 761-6420 or stop by our office.