“On Top of the Tests”
College Admission Testing in a Nutshell
Q: So much depends on the college admission tests that it makes me very nervous. Any advice for getting over the jitters?
A: “A small amount of pretest stress might be a good thing, as a motivating factor to study,” says Jeff Jewell, co-author of Up Your Score: The Underground Guide to the SAT (2002, Workman Publishing).
“During the actual test, though, I don’t think stress is an advantage. One should be relaxed and only enough ‘on edge’ to feel alert, without any actual stress.”
So how do you alleviate unnecessary stress?
Put the Tests in Perspective
Yes, the tests are important. But solid test scores are only one part of an entire portfolio that colleges use to choose their freshmen candidates.
Express Anxiety
“Test anxiety is not a shameful condition,” says Judy Meyers, author of The of Secrets of Taking Any Test (2000, Learning Express).
“Vent a little to a friend or family member who is a good listener. Write down your fears in a journal, letter, or e-mail. Reducing your fears to print sometimes reduces the anxiety.”
Think Positively
“It is also important to stop negative or fearful thoughts and substitute them with positive thinking,” says Dr. Donald Dufford, licensed psychologist and director of the Anxiety Treatment Services, San Jose, CA.
“Implement new habits and think positively. Rehearse this repeatedly, and the subconscious can actually be fooled into believing those positive thoughts.”
Plan Ahead
“Reducing stress takes long-range planning,” says Dr. Kahn, licensed psychologist and author of The Encyclopedia of Phobias, Fears, and Anxieties. She suggests 4 basic areas that the student can work on to reduce test anxiety: preparation, relaxation, maintaining good physical condition, and test day readiness.
Study for the test
“Do everything possible to be prepared in all subject areas,” stresses Kahn. “Study weak areas and even get a tutor if necessary. Just being ready will cut down on anxiety. ”
Learn to Relax
“Learn relaxation techniques that work for you--mediation, yoga, deep breathing, walks, music--and start practicing them today and every day, particularly when you are feeling stressed,” says Kahn.
“Deep breathing from the abdomen, not the throat, is an important relaxation technique that can be done during the test.”
Sitting upright, breathe in for a count of 4, then exhale for a count of 8. The diaphragm should move up and down slowly.
Dufford also recommends practicing progressive muscle relaxation by alternately tightening and relaxing muscles in your hands and arms, toes and legs; hunching your shoulders up, and then relaxing them slowly; and moving your neck in circles.
Maintain Physical Health
“Being in good physical condition is important to reduce anxiety and stress,” adds Kahn. Months prior to the test, keep up regular exercise, get plenty of sleep, eat nutritiously, avoid caffeine, and don’t smoke.
Ensure a Smooth Test Day
Make a list of what you need to do before test day. Make sure you know where the test site is and how long it takes to get there. Pack everything you need the night before the test, and allow extra driving time so you won’t run the risk of being late.
Relax the night before the test--don’t study. Visit with friends, go to an early movie, and then go to sleep early.
The morning of the test, eat a nutritious breakfast, but nothing heavier than you would normally eat.
Jewell’s perfect SAT score breakfast comprises grains and a banana. “The potassium in bananas makes them a good natural relief for nerves.”
Relax During the Test
If you become anxious during the test, close your eyes for a few seconds, take a few deep breaths, vanquish negative thoughts, and relax those tight muscles.
Take advantage of test breaks: stand up and walk around, eat a small snack, joke with friends.
And remember--you will do great!
Questions? Comments? E-mail reuchner@earthlink.net