Below are lists of things you can do before, during and after tests to help manage anxiety.
- Attend class regularly and complete all assignments.
- Use good study habits and develop good test-taking skills. Learn more at UC Learning Commons.
- Put things in perspective. One test does not determine your talents and abilities as a successful student or define you as a person.
- Maintain a positive attitude.
- Don’t forget the basics: Healthy eating, exercise, sleep, do things you enjoy.
- Learn and practice relaxation techniques. Belly breathing, imagery, muscle relaxation, download the Calm app for free.
- Use imagery to boost your confidence.
- Night before the test: Get a good night’s sleep. Get into a pre-test frame of mind that works for you. Have all class/test materials packed and ready to go.
- Eat a good breakfast. Avoid coffee if you are prone to ‘caffeine jitters.’
- Try to do something relaxing the hour before the test.
- Arrive prepared and positive. Don’t come too early or too late. Avoid talking to other students who add anxiety. Pick a seat that is best for you – preferably with few distractions.
- Personal Pep Talk! Talk positively to yourself. Tell yourself you can do it. Remind yourself you have passed tests before.
- Calm yourself, take a deep breath, listen to a meditation on the Calm app.
- Put into practice helpful test taking strategies.
- Expect some anxiety.
- Practice calming techniques throughout the exam. Breathe. Stretch. Tense/relax muscles.
- Use thought stopping and positive self-talk if you find yourself worrying.
- Focus on the immediate situation.
- Don’t panic when others start handing in their test, go at your own pace.
- Reward yourself!
- Communicate with your instructor.
- Decide if you need additional academic skills. Check out UC learning commons
- Learn from the experience.
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