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The first thing you need to know is that a little test anxiety is a good thing. Everyone gets nervous before a big exam—and if that nervousness motivates you to prepare thoroughly, so much the better. It’s said that Sir Lau- rence Olivier, one of the foremost British actors of this century, threw up before every performance. His stage fright didn’t impair his performance; in fact, it probably gave him a little extra edge—just the kind of edge you need to do well, whether on a stage or in an exam room.

On page 5 is the Test Stress Test. Stop here and answer the questions on that page, to find out whether your level of test anxiety is something you should worry about.

Stress Management Before the Test

If you feel your level of anxiety getting the best of you in the weeks before the test, here is what you need to do to bring the level down again:

■ _{Get prepared. There’s nothing like knowing what to expect. Being prepared will put you in control of}

test anxiety. That’s why you’re reading this book. Use it faithfully, and remind yourself that you’re bet- ter prepared than most of the people taking the test.

■ _{Practice self-confidence. A positive attitude is a great way to combat test anxiety. This is no time to be}

humble or shy. Stand in front of the mirror and say to your reflection, “I’m prepared. I’m full of self- confidence. I’m going to ace this test. I know I can do it.” Say it into a tape recorder and play it back once a day. If you hear it often enough, you’ll believe it.

■ _{Fight negative messages. Every time someone starts telling you how hard the exam is or how it’s}

almost impossible to get a high score, start telling them your self-confidence messages above. If the someone with the negative messages is you—telling yourself you don’t do well on exams, you just can’t do this—don’t listen. Turn on your tape recorder and listen to your self-confidence messages.

■ _{Visualize. Imagine yourself reporting for your first day on the job. Visualizing success can help make it}

happen—and it reminds you why you’re preparing for the exam so diligently.

■ _{Exercise. Physical activity helps calm your body down and focus your mind. Besides, being in good}

–THE LEARNINGEXPRESS TEST PREPARATION SYSTEM–

Test Stress Test

You only need to worry about test anxiety if it is extreme enough to impair your performance. The follow- ing questionnaire will provide a diagnosis of your level of test anxiety. In the blank before each statement, write the number that most accurately describes your experience.

0 = Never 1 = Once or twice 2 = Sometimes 3 = Often

_____ I have gotten so nervous before an exam that I simply put down the books and didn’t study for it. _____ I have experienced disabling physical symptoms such as vomiting and severe headaches because

I was nervous about an exam.

_____ I have simply not showed up for an exam because I was scared to take it. _____ I have experienced dizziness and disorientation while taking an exam.

_____ I have had trouble filling in the little circles because my hands were shaking too hard. _____ I have failed an exam because I was too nervous to complete it.

_____ Total: Add up the numbers in the blanks above.

Your Test Stress Score

Here are the steps you should take, depending on your score. If you scored:

■ Below 3,your level of test anxiety is nothing to worry about; it’s probably just enough to give you that

little extra edge.

■ Between 3 and 6,your test anxiety may be enough to impair your performance, and you should prac-

tice the stress management techniques listed in this section to try to bring your test anxiety down to man- ageable levels.

■ Above 6,your level of test anxiety is a serious concern. In addition to practicing the stress management

techniques listed in this section, you may want to seek additional, personal help. Call your local high school or community college and ask for the academic counselor. Alternatively, contact a counselor affiliated with your department. Tell the counselor that you have a level of test anxiety that sometimes keeps you from being able to take exams. The counselor may be willing to help you or may suggest someone else you should talk to.

CHAPTER 2 • LearningExpress Mechanical & Spatial Aptitude

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physical shape can actually help you do well on the exam. Go for a run, lift weights, go swimming— and do it regularly.

Stress Management on Test Day

There are several ways you can bring down your level of test anxiety on test day. To find a comfort level, practice these in the weeks before the test, and use the ones that work best for you.

■ Deep breathing. Take a deep breath while you count to five. Hold it for a count of one, then let it out on a count of five. Repeat several times.

■ Move your body. Try rolling your head in a circle. Rotate your shoulders. Shake your hands from the wrist. Many people find these movements very relaxing.

■ Visualize again. Think of the place where you are most relaxed: lying on the beach in the sun, walking through the park, or whatever. Now close your eyes and imagine you’re actually there. If you practice in advance, you’ll find that you only need a few seconds of this exercise to experience a significant increase in your sense of well-being.

When anxiety threatens to overwhelm you right there during the exam, there are still things you can do to manage the stress level:

■ Repeat your self-confidence messages. You should have them memorized by now. Say them quietly to yourself, and believe them!

■ Visualize one more time. This time, visualize yourself moving smoothly and quickly through the test answering every question right and finishing just before time is up. Like most visualization techniques, this one works best if you’ve practiced it ahead of time.

■ Find an easy question. Skim over the test until you find an easy question, and answer it. Getting even one circle filled in gets you into the test-taking groove.

■ Take a mental break. Everyone loses concentration once in a while during a long test. It’s normal, so you shouldn’t worry about it. Instead, accept what has happened. Say to yourself, “Hey, I lost it there for a minute. My brain is taking a break.” Put down your pencil, close your eyes, and do some deep breathing for a few seconds. Then you’re ready to go back to work.

Try these techniques ahead of time, and see if they work for you!

STEP3: MAKE APLAN