Test stress affects many students (and adults too). In high school, students have the added pressure of multiple high-stakes tests, such as SAT, ACT, AP and IB exams. If students acknowledge and prepare for the stress of testing, they can minimize its effects.
Below are some helpful test-prep tips for managing and minimizing stress in preparation for high-stakes tests:
PREP CONSISTENTLY USING EFFECTIVE TECHNIQUES
Study in short, frequent bursts. Cramming/long study sessions right before a test just add to stress. Short, frequent bursts of study throughout the weeks prior to a major exam is best for retention and stress reduction.
Make adjustments if needed. If you feel like you haven't studied enough in prior weeks and the test is right around the corner, plan a study schedule into your remaining days. Short bursts are still best, but maybe you can fit in a couple of sittings each day.
Time yourself when you study/practice. This will approximate the pressure of feeling a little rushed during timed exams. It will also help your "internal clock" get a natural feel for the proper pacing.
Practice the two-pass method as part of your pacing strategy for multiple-choice tests. If a question has you pausing/thinking a little too long, move on to the next question. Once you've finished the section, return to the questions that you left blank during the first pass. This minimizes frustration and anxiety about tough questions and helps with time management.
Study sometimes with distractions. Get used to having to focus extra hard and tune out distractions. Official testing environments are not always as quiet and peaceful as we'd like them to be, so preparing for distractions is important.
Try some basic stress-reduction techniques while studying and during tests at school. Examples include stretching your arms, neck, and/or back in your seat to release tension, pausing a moment to take a few deep breaths to recenter yourself, and shaking out your hands or rolling your shoulders to release pent-up energy. It's ok to lose a a few seconds of time if it helps you feel more relaxed and focused. The deep breath is probably the most important... sometimes people hold their breath or breathe irregularly when they're tying hard to focus, and that can add a little physical stress to the situation. Occasional deep breaths can actually relieve a lot of tension.
Create a plan based on what works. Incorporate the tips above that you find helpful, and make them a part of your study habits. Consider talking to you parents about ways they can help you stay on track, so they can support you in ways that reduce stress. Having a solidified plan makes you more likely to be consistent in your studies and prepared for exam day with a positive outlook.
PREPARE THE NIGHT BEFORE AND MORNING OF THE EXAM
Prepare your materials the night before your exam. Set out any needed supplies, like a calculator, admission ticket, pencils, photo ID, and a snack/water if allowed. Consider packing sour candy or strong mints to keep your brain awake during test day. Note that most testing agencies typically include a list of items to bring/not to bring to the testing center.
Having your materials ready the night before helps insure you don't have a "to-do list" running through your brain in the middle of the night when you should be sleeping soundly.
If you're the kind of person that takes a long time to pick out clothes, consider getting those laid out the night before your exam as well.
Relax! Cramming the night before an exam is usually counter-productive. Create time for a relaxing evening activity that you enjoy to ease stress.
Sleep matters. You know yourself and your sleep needs best. Have a bed time and wake up time planned.
Create a morning schedule the night before your exam. Consider how much time you need to get ready, eat breakfast, and get out the door. Choose your breakfast wisely, with a mix of carbs and protein for sustained energy. Make sure you plan to leave early enough so you aren't rushing/getting anxious before you arrive to the test center.
Follow your plan. If you've prepared and scheduled your steps ahead of time, there's no scrambling at the last minute. You just need to follow through on the plan you created, which a huge stress-reliever.
SET YOURSELF UP FOR SUCCESS AT THE TEST CENTER
Show up as relaxed as possible. If you had a long ride to the test center or feel a little anxious upon arrival, take a quick, brisk walk or stretch a little before you enter the testing center. Remember those deep breaths.
Stay active until test time. After checking in and settling into your testing room, try to stay active if allowed. You will have to sit for a long time during the test, so moving around a bit before the exam is ideal. Walk in the hall, talk to other students, use the restroom, drink some cold water, stretch by your desk.... whatever works best for you.
Fall back on your strategies. During the test, utilize your test taking strategies, pacing strategies, and stress-reduction techniques. If you start to feel anxious or overwhelmed, focusing on your strategies and techniques will help you feel empowered and in control because you know you have a plan for success.
Take full advantage of your break. Even a short break can be a great opportunity to relieve stress and recenter. Get out of your seat and do something to get your blood pumping a little...walk briskly down the hall, wash your hands in cold water, eat a strong mint or sour candy, stretch, etc. Use your break to re-energize and remind yourself that you have the stamina to finish strong.
Wishing you a successful test day!
At Growing2College, we assist students with all aspects of the high school and college planning process. Request a free 20-min consultation to learn more about how we can be helpful.
Kate Pedigo, M.Ed. NCC is an Independent Educational Consultant and founder of Growing2College. Join us on social media for college planning updates, tips, and resources: Facebook Instagram LinkedIn
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