Managing Test Anxiety

Do you experience nervousness and anxiety before taking an exam? Do you worry that you might not be able to recall the correct answer in a test environment? If so, you are not alone. Feelings of nervousness and self-doubt are extremely common when a person is faced with the situation of having to "perform."

Here are a few tips that can help to alleviate some of the "butterflies" before an exam.

Use the acronym P-R-E-P-A-R-E!


P - Positive self-talk: In the moments before an exam, it is important to reassure yourself and to focus on positive thoughts. Here are some examples to help you get started: "I prepared to the best of my ability," "I am ready for this exam," "I believe in myself," "I am capable of doing well," and "I am proud of myself for taking on this challenge."

R - Relax: Relax your body and clear your mind by breathing in deeply over several seconds and then slowly releasing your breath. Repeat this technique at least three times.

E - Exam day: Before exam day picture the physical space of the exam room in your head. Create an image of yourself at a desk, methodically going through the exam. If possible, determine the test format and the total number of questions prior to the exam day.

P - Plan ahead: Before you enter the classroom, organize yourself by turning off your cell phone, putting away notes, and bring anything you need for the exam (e.g. #2 pencil).

A - Arrive early: Give yourself extra travel time on the day of exam. Anticipate traffic or delays on the subway.

R - Remember to focus: If your mind goes blank on a question and you feel a sense of panic coming over you, take a deep breath, focus, employ positive self-talk for a moment and then refocus your attention back to the exam.

E - Evaluate: In instances were your time may be limited, evaluate the questions and answer what you are confident in first, and then spend any remaining time on re-examining the more challenging questions. If you cannot recall or identify the answer to a question, make a notation by the question and move on to the next question. 

The best way to build confidence in test taking is to be fully prepared for the exam, which requires significant and effective studying throughout the semester. That said, severe anxiety can still impact a fully-prepared student's performance.

If you feel as though anxiety is affecting your academic performance, contact your academic advisor and the Office of Academic Advising & Learning Development. We are here to help and support you!

Lastly, whatever your level of anxiety, take advantage of the counseling services and stress-relief workshops offered by NYU's Student Health & Wellness Center.

Good luck!
The NYUCN Advising Team