Calmness
and Concentration During Tests
Which of the following typically describes your experiences when taking tests?
Possible
Causes
Everyone seems to report having had some kind of test anxiety, loss of focus
or inability to sustain concentration at some time or other. Several possible
reasons exist for experiencing test anxiety. Which of the following are relevant
to you?
Define any other circumstances here that may have caused you anxiety on tests:
Possible
Solutions
Reflection: If you take about twenty minutes a day
to reflect, (see "Reflection")
you will develop your ability to sustain concentration over time. By making
it a daily practice, it is more readily available when you need it. You just
need to withdraw into an inwardly centered state of mind, try to bring your
energies into one point (imagine your energies concentrating into one point
or sphere of your favorite color), and once focussed, return to the task at
hand. You will express your concentrated energy through your thinking and writing
while taking the test.
Visualization: If you visualize being in a calm place
you enjoy, or the face of someone who is really supportive, it can take away
some of the jitters and anxiety associated with test situations. To help your
memory of course material, you can also visualize where on your page of your
summary sheets was the information you need now.
Self-Talk Strategy: Often students will feel more
anxiety at the beginning of the test. What seems to help some individuals is
to engage in self-talk, an inner dialogue in which you affirm facts that will
build confidence. For example, you might remind yourself that you have studied
for the test, you have put the time in and will do well, and assure yourself
by saying, "I can do this". Any assertions can be used that are true,
beneficial, reasonable and sensible. Merely repeating something mindlessly won't
work; your mind and heart have to be integrated and active to get the full value
of the exercise.
Deep Breathing: Another natural strategy is to focus
on your breathing, and make if become regular and deep, as opposed to the superficial,
quick breathing that accompanies anxiety. Alternate tightening and relaxing
different muscle groups while breathing deeply. Some teachers tell students
to recognize muscles tightening under stress, and to consciously "send
breath to their hands", etc. You can do this in combination with visualization,
if you like.
Movement: Some people really need to get up and move
around to release built up energies that are associated with stress. If your
test proctor won't allow this, then try sitting back in your chair, and do the
tighten-relax routine mentioned in #4. Start with your hands, and work up to
your shoulders, and then neck. Some individuals like to squeeze on a small ball
in one hand.
Ear plugs: If you are highly distractible by sounds
of people coming and going, you might try buying a pair of decent ear plugs.
Sit in a corner to avoid the foot traffic by the door and put it the ear plugs
after your instructor gives any instructions.
Time Scheduling: Schedule your time for each section
of the test after surveying it. Refer back to objective and essay test taking
tips in the Study Skills section. If you keep a gentle eye on time, you will
have more control and move along better. Work with time so it helps you.
Communicate: Send your instructor an e-mail message
with any questions you have about staying calm and concentrated in a test situation
that were not touched upon here.
Remember: At SBCC you have six visits to the Health
and Wellness Office built into your Student Activities Card. The counselors
can provide great ideas about dealing with stress. Walk into Student Services
Building, Room 170, to find out more. Please check with your own Health Services
for a similar service, if you are from another college.