13 TIPS TO REDUCE TEST ANXIETY

1. Talk about your anxiety.  Just talking about a nightmare take away the fear for a little child, talking about anxiety helps reduce it. 
2. Sleep.  Lack of sleep reduces our defenses.
3. Eat wisely.  Eat three meals a day.  Avoid greasy or acidic foods just before a test; this will help a nervous stomach.  Avoid overeating, caffeine, and avoid meals high in carbohydrates just before the test.
4. Allow enough time to get to the test without hurrying.
5. Do not to participate in other students’ anxiety as everyone waits for the test.  This just weakens confidence. 
6. Do not to flip idly through your notes as you wait for your test.  If you feel you have to look at something, find something to look at that you know.  This will boost your confidence.
7. Answer the easy questions first.  This will relax you and give you confidence. Put off answering those questions you are unsure of until later in the test.
8. Sit apart from those students who might distract you by their heavy breathing and movement.
9. Have plenty of pencils so you do not have to lose precious time getting up to sharpen them.
10. Sit where you can see the clock so you can pace yourself.
11. Do not to panic when you become aware of other students finishing before you.  Use as much time as you need.  This test is not about them, anyway.  It is about showing what you know. 
12. If you feel nervous during the test, take a few seconds to close your eyes and to breathe deeply and slowly a few times.  Focus on relaxing some of your muscles. 
13. If the teacher distracts you, advocate for herself: you can ask the teacher who walks around the room not to hover by your desk, and you can tell the teacher who plays music or talks to other teachers during the test that you find this kind of environment to be distracting.                                                                       

Three Apps for the Brain

Let’s be very clear right at the beginning.  There is no substitute for knowing the material.  A child will not do well in school without studying.  If the subject matter has not been learned, no strategy exists that will improve a grade.  But what if a student has done all of the work?  What if all of the dates and concepts and vocabulary have been memorized?  Is there any way for a student to get an edge?  The effectiveness with which a student studies can always be improved, but is there anything a student might do to tip the balance just a bit toward a slightly higher grade? 

The answer is yes, there are things we can do.  Just as programs are available to help our smart phones become better tools, there exist what might be thought of as apps for the brain.

One of the most interesting apps has to do with food.  Many students think that eating sugar will energize the brain.  Big mistake!  The brain does use sugar for energy, but it prefers a steady supply, not a tremendous surge.  In fact, students who fill up with carbohydrates before a big test experience a sharp drop in concentration about 35 minutes after the meal.

What we eat affects brain function.  A meal consisting of leafy green vegetables and proteins (meat, fish, beans, nuts) leads to improved focus and concentration.  Eating proteins before a test will not raise a failing grade to an A+, but it could help the student pay more careful attention when working through a math problem or writing a short answer response.  Proteins contain a substance that is used by the brain to make norepinephrine and dopamine, which are critical to clear, quick thinking and alertness.  Foods rich in carbohydrates actually slow down the brain’s reaction time, while healthy meals help optimize academic performance. 

Dehydration is a common problem that is linked to poor learning.  Within five minutes of drinking a glass of water, the brain experiences a sharp decrease in two hormones that are associated with elevated stress.  Stress interferes with higher-level thinking.  So why not stop by the water fountain on the way to a test?

The third app for the brain has to do with location.  One of the more interesting studies found that students who were taught math in one room but tested in another scored lower than students who took the test in the same room in which they had learned the material.  Further studies are definitely required, but this research suggests that location is important.  Students should try to sit at the same desk during a test that they had occupied while the lesson was being taught.  Students who practice this technique often say they recall where the teacher stood while talking about the topic, and they think this helps.  

Learning is hard work.  Many strategies can be taught to help students learn more effectively.  But everyone wants an edge.  These apps do not replace learning, but they can help how a student communicates what has been learned.  In today’s competitive environment, every bit helps.