PREPARATION

Preparation is a key element for reducing anxiety. The higher your level of preparation, the lower your level of anxiety. Moreover, getting ready for your TEST or QUIZ, increases your self- confidence.

NO CRAMMING

Avoid cramming for a TEST or QUIZ. This is an ineffective way of studying. If you cram the night before you might be able to pass some parts of your TEST or QUIZ, but you will remember nothing afterwards. Trying to learn weeks worth of material the day before the TEST or QUIZ does not work either. Usually this is not a good time to learn much because you feel anxious. You feel pressured, and probably guilty, for studying at the last minute, therefore you cannot concentrate very well. Please do not tell me that when you study ahead of time you do worse than when you study the day before. Years of research on how to study are against you! If this happens to you it is because you are either, studying in advance without learning, or you have developed the negative habit of learning under pressure. Both are ineffective ways of learning, and both can easily create anxiety.

REVIEW ALL THE INFORMATION

Study from your book, notebook, and any other materials used class. Combine their information. Work on mastering the main, as well as specific concepts presented in your class.

ASK YOURSELF QUESTIONS

When studying, transform the headings into questions, and answer them using the different sources of information used in class. Ask yourself what kind of questions your instructor may ask you. Try to answer them too. Moreover, ask your instructor for samples of previous TEST or QUIZs, and practice with them.

USE FLASH CARDS

Yes, you can use this type of help to organize your study. This kind of help will allow you to allocate your time in an effective way. You will be able to determine what you already know, and spend more time reviewing those materials that need more studying.

THINKING STRAIGHT ABOUT YOUR TEST or QUIZ

CHANGE THE WAY YOU THINK ABOUT STUDYING

PUT YOUR TEST or QUIZ IN PERSPECTIVE

A TEST or QUIZ is only a TEST or QUIZ. Keep in mind that there will be others. This will help you remove part of the emotional charge we put on our TEST or QUIZs, reducing your stress, and allowing you to study better.

ELIMINATE NEGATIVE SELF-TALK

Avoid thinking of yourself in a negative way. Avoid getting entangled in negative aspects related with studying. Focus on what needs to be done and do it. You will be surprised how much time students spend doing everything else but studying. And negative thoughts are an example of "everything else."

INVEST TIME IN PLANNING

Plan ways to improve your studying. Evaluate your plan accordingly with your performance. Plan ways to keep what you did right; and plan ways to improve what can be improved.

PUT YOUR GRADE IN PERSPECTIVE

Your grade is not necessarily a reflection of your preparation. The reality is that your grades will not improve immediately. It will take time and more than one TEST or QUIZ to see that kind of results. Therefore, your performance should be evaluated against what you did. If you had a good plan, and you stick to it, that is what really counts; even if the grade was not as high as you would have liked it to be. You might have improved significantly, but the TEST or QUIZ may have been more difficult than expected. The reverse is also possible, you may have failed your plan and still get a good grade. (E.G., the TEST or QUIZ included those questions you knew all about.) Again, you should use more than your actual grade to evaluate your performance.

DEVELOP REASONABLE EXPECTATIONS

Take your TEST or QUIZs one at a time. Set realistic goals. Show as much as you know as you can. Hope for a result that matches the stage of development you have reached at this point. Unrealistic expectations will only lead to frustration, which, in turn, will become a good excuse to give up.

KEEP IN MIND THAT YOU ARE MORE THAN A TEST or QUIZ TAKER

Students concerned about TEST or QUIZs usually neglect other aspects of themselves. Do not forget that taking a TEST or QUIZ is only one of the important things in your life. You should also care for your biological, emotional, psychological, and social needs.

"HEALTHY MIND IN HEALTHY BODY"

Exercise. Stay in good shape. Eat consciously. Keep up with your recreational and social activities. All contribute to your well-being and capacity to buffer TEST or QUIZ anxiety.

FOOD FOR THOUGHT

More often than not you will see students abusing food (e.g., cookies) or beverages (e.g., coffee.) It looks as if they believe that this will help them in studying or taking TEST or QUIZs. In fact, the result is often the opposite. A stomach ache will keep you from concentrating. Caffeine may give you the jitters. You may end up feeling light-headed.

STUDY IN SMALL DOSES

Study for short periods of time. Follow a moderate pace. Do not forget that your mind can take more of the same forever. Take breaks.

REST THE NIGHT BEFORE THE TEST or QUIZ

Distract your mind with activities other than studying. Rest. Get plenty of sleep. A refreshed mind will allow you to do your best. An overly tired mind will not function at its best. (This is the reason why studying overnight usually does not pay off).

DO NOT ABUSE YOURSELF

Once you feel you know what you need to know, quit studying, and do something relaxing. The only reason why you keep studying way after you are reasonably prepared is your lack of confidence. Be patient. Learning when to stop takes time. Accomplishing it boosts your sense of self-confidence and self-esteem.

FACE THE DAY OF THE TEST or QUIZ WITH PRIDE

Take responsibility for your actions. If you studied enough, be proud of yourself. What really matters at this point is not the potential grade, but the fact that you did what you were supposed to do. This is an accomplishment in itself!

EAT A SENSIBLE BREAKFAST

Do not abuse food before the TEST or QUIZ. Some students use food as a way to reduce anxiety. Indulging in food on the day of the TEST or QUIZ may backfire on you, impairing your performance by making you feel physically uncomfortable (or sick) during the TEST or QUIZ.

RELAX DURING THE HOUR BEFORE THE TEST or QUIZ

Do something relaxing the hour before the TEST or QUIZ. It is too late to try to learn what you did not learn before. Last minute cramming will cloud what you have learned before. It will also undermine your confidence.

AVOID "STRESS-CARRIERS"

Politely avoid classmates who produce anxiety and affect your disposition to the TEST or QUIZ. Do not let them scare, stress, or upset you.

BRING A "STRESS-SAVER" WITH YOU

Bring a book to read if waiting for the TEST or QUIZ stresses you.

USE PHYSICAL RELAXATION

Learn and use tensing and relaxing techniques to fight off the tension and anxiety.

CHECK YOUR INTERNAL STATE

How are you? How is your anxiety level? If it is high or moderately high, take some time to relax. Even though it takes time away from your TEST or QUIZ, relaxing increases your chances to do a more efficient job, saving you time instead.

COACH YOURSELF

Sometimes students get anxious after finding out that do not know the answer to the first or second question. Tell yourself that you are going to do your best. Tell yourself that you are going to answer the questions you know first, then the questions you are not really sure about, and, finally, the questions you do not know. Follow your plan!

REVIEW YOUR TEST or QUIZ

Before you begin answering the questions, review the entire TEST or QUIZ. Read the instructions carefully; twice if necessary. Stick to your plan, begin working on the easiest questions first.

OUTLINE ANSWERS ON ESSAY QUESTIONS

Develop a short outline of your answers for essay questions. This will help you to organize your answer.

GIVE SHORT ANSWERS FOR SHORT-ANSWER QUESTIONS

Answer short and to the point. Use specific terms and ideas. If you cannot remember a technical term, describe it in your own words.

READ OPTIONS CAREFULLY

Read all the options of multiple choice questions. Eliminate the most obvious. Use qualifying words such as "always," or "only," to eliminate others. If unsure, rely on your first hunch, then mark the question with an asterisk or a star and move on. If you have time at the end, go back and review your marked questions.

WEAR YOUR WATCH

Do not rush through the TEST or QUIZ. Keep track of the time. Pace yourself. If you are running out of time, concentrate on those questions which you can answer. Make sure you match the number of the question with the number of your answer on the answer sheet.

DO NOT GET STUCK

Do not get stuck on one question. Skip it and solve the next one. Go back to the question after you finish answering those you can. Remember that you do not get points for trying. * RELAX YOUR TENSION. If your tension is hampering your capacity to do your best, tense and relax your body as needed during the TEST or QUIZ. This exercise releases your tension. Breathing deeply, in and out, also helps to release anxiety.

REWARD YOURSELF

Whether you did well or not, reward yourself for taking, and surviving your TEST or QUIZ! You deserve it.

LATER ON

Evaluate your study plan. Were you prepared for it? Were you able to control your anxiety and relax. Find out what you did right and repeat it the next time. Find out what needs more work. Do not dwell on your mistakes. You are supposed to make some. Use them as a guide for what needs to be improved, and work on improving them.

THEN... Develop an improved plan and begin studying for your next TEST or QUIZ!