Examination Tips
Handling
Test Anxiety
Many
people are anxious and suffer from stress before and during an examination.
They may even make simple errors that are not typical of their usual behavior.
People who take licensing exams often experience greater stress due to a need
to succeed because the results will determine whether or not they will be able
to enter their chosen field. It is therefore important to prepare yourself
emotionally to take your license exam.
Part of
being prepared emotionally is for you to be able to recognize the symptoms of
stress and anxiety. Stress is often strong enough to lead to incresed heart
rate, shortness of breath, trembling hands, shaking legs, nausea, sweating,
etc. Test anxiety and worry lead to a series of negative results including poor
concentration, confusion, negative attitudes or moods, negative
self-orientation, fear, anger, and even panic.
Often a
person develops poor coping strategies such as becoming involved in negative
self talk. A common psychological defense against these negative feelings and
thoughts is giving up and becoming helpless or paralyzed during a test. The
ability to perform well under pressure, however, is a skill that you can learn.
Several strategies for overcoming test anxiety follow.
Adequate
PreparationThe major
factor involved in test anxiety is a lack of preparation. Most test-anxious
people have poor study habits and have not prepared adequately for the test.
They then attribute their poor performance to a lack of ability or capacity to
perform.
Take an
objective look at your approaches to studying. If you are lacking in good study
habits, you may want to take a study skills training course. Set realistic
study goals with ample time for quality learning and repetition. One rule of
thumb is that for each hour of class time, study one or two hours at home.
RelaxationOften the test situation, the
examination room, the large number of candidates, and being watched by the
person giving the exam intimidates candidates. It is important for you to feel
comfortable and relaxed in the testing situation.
Knowledge
about taking exams helps people relax during the actual exam. Keep information
about the date, time, and duration of the exam in mind.
For more
information, please choose the appropriate Candidate
Handbook document for your desired license type, containing
examination tips, study materials and sample test questions for the exam. Since
these are Adobe PDF files, you can save the one that applies to you, after it
opens in your browser, and then, at your convenience, print the document for
reference.
The
method of progressive relaxation involves tensing a muscle system and then
relaxing it. Tensing a muscle will produce increased relaxation when the muscle
is subsequently relaxed. Start at one end of the body and work to the other
end. Practice every day for 10 to 15 minutes until you gain the increased
ability to relax at will.
Alternately
tense and stretch various muscles in your body. Concentrate on the difference
in being tense and being relaxed. Tense your whole body, and then relax your
whole body. Practice every day until you notice the gradual improvement in your
ability to relax. This will give you confidence and the ability to relax when
you take the exam.
Another
method is to breathe deeply and slowly, letting your body go limp and allowing
every muscle in your body to relax while you concentrate on your breathing.
Start with your hands. Imagine them to be warn and heavy. Repeat to yourself
"my hands are warm and heavy" several times. Maintain a slow,
patterned breath rhythm. Progress to the arms, then the shoulders, and continue
until you relax your whole body. Do this 5-10 minutes a day. Look into other,
different methods of relaxation. Many books about relaxation techniques are
available.
Avoid
Negative ThinkingTest-anxious
people tend to be preoccupied with themselves. They concentrate on their
negative thougths and feeling instead of concentrating on solving problems or
answering test questions. The way to cope with this is to monitor your
thinking. When you hear yourself talking negatively, be aware of it. Stop
talking negatively and start positive self-talk.
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