Reducing Test Anxiety through Focused Study Sessions

Getting a little nervous before a test is fairly normal - but being so nervous that you feel sick, can't sleep, or can't concentrate is called test anxiety. Because test anxiety interferes with your ability to recall information and concentrate on exam questions, it can significantly impact your score.

One of the best ways to reduce or even eliminate test anxiety is by adequate preparation. Students who feel they have studied well for an exam often have less anxiety than those who feel they haven't studied enough. But studying in itself might not prepare you best for the exam - how you study can also make a big difference. Here are some tips for making your study sessions effective:

Talk a walk. Before you sit down to study, you might want to do some light aerobic activity like taking a short walk around the block, or taking the stairs instead of the elevator. Studies show that students who participate in light exercise before studying tend to retain information better, likely because of increased circulation and oxygen. Exercise is also a natural anti-anxiety measure and will help to calm your nerves before studying.

Use a study guide. The sheer amount of material on many common exams can be overwhelming. To narrow down your study efforts, check out a study guide made specifically for the test you will be taking. Many study guides also offer practice exams that will help you become accustomed to the exam format and give you an idea of which items you need to study the most.

Study in one-hour increments. Ideally you should begin studying for an important exam several weeks or months before the test date. Plan to study about an hour every day - slow absorption of material is better retained than what you memorize in a last-minute cram session.

Review before bed. One of the most effective study secrets is to review what you studied before you go to bed each night. There is something about "sleeping on it" that helps your mind better grasp the material. However, this is not recommended if reviewing before bed makes you anxious and keeps you from sleeping.

Get enough rest. A well-rested mind retains information much better than a fatigued one. Sleep also helps you fight anxiety and cope with stress. During times of high stress, you should always aim for at least seven or eight hours of sleep a night. Being under stress is like being sick - both require more energy from your body and drain your immunity; adequate sleep, on the other hand, helps to replenish your body.

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