1. COPING WITH
TEST ANXIETY
Welcome to the Viterbo University Coping with Test Anxiety workshop. If
you have additional questions after viewing the workshop, please contact
the Academic Resource Center, 332 Murphy Center, mjgrowt@viterbo.edu
for more information.

2. What is Test Anxiety?
 Generally speaking, test anxiety is tension or stress
experienced during or in anticipation of a test
 Test Anxiety has two components: physical and
psychological
 Physical: butterflies in stomach, sweaty palms, muscle
tension, nausea, sleeplessness
 Psychological: worry, panic, negative thoughts, blanking
out
 The negative association with exams typically results
from prior bad test experiences; it is not inborn

3.  Some anxiety before or during a test is not unusual and
can promote alertness and improve performance
 Excessive nervousness, however, can hinder your
ability to focus fully on the exam, causing mental
“static”
Test Anxiety

4. Dealing with the Psychological
 Negative thoughts
 “Exam + Negative beliefs = Anxiety
 Restructure your thoughts
Develop positive thoughts
Create a list of positive affirmations
 “I am going to do well on this exam because I prepared well”

5. Dealing with the Psychological
 Visualize succeeding on the exam
 Be well prepared
 Stay away from other anxious people

6. Dealing with the Physical
 Practice muscle relaxation
 Engage in deep breathing
 Use guided imagery
 Exercise
 Laugh

7. Testing Hints
 Read and listen to the directions
 Unload
Turn over your test and write down everything you
might forget
 Answer the easiest questions first
 Take your time
 Don’t make assumptions when other students begin to
turn in their tests

8. Don’t Give Up!
 Keep practicing coping strategies until you find
something that works for you
 You did not develop test anxiety over night, so it likely
will not go away immediately either. It is a skill you can
learn, however
 Recognize any progress that you make and reinforce
your coping techniques