Stingray Success: Ray Success

Spread Your Studying Out.

Trying to cram information into a single study session may be tempting, but it makes it less likely that you'll be able to remember the information. Instead, set aside regular time to spend reviewing the information before the day of the test. 

Use Routines.

You can ramp up your regular study sessions by creating routines. Routines are specific things that you do every time you study that you can also do during the test. They create connections in your brain between the information and the routine so when you recreate the routine at the time of the test it can help you better remember information.  

Examples of routines can include:

• chewing gum or sucking on a mint
• wearing specific clothing/shoes
• moving jewelry to different finger/arm before starting

Practice Positive Self-Talk.

The way we talk to ourselves can either help us relax and feel more confident or it can make us more stressed out and anxious so it's important to keep our self talk as positive as possible. It can be helpful to use "even though" statements to balance uncomfortable feelings with positive thoughts. Use the phrases below for inspiration.

• Even though I feel so anxious about this test, I know I will do my best.
• I have worked hard and learned a lot regardless of how I do on this test.
• I am prepared.
• How I do on this test doesn't mean anything about who I am as a person.

The Day Before the Test

• Get a good night's sleep- It can be tempting to stay up late to study more, but sleep is important to a fully functioning brain on the day of the test
• Eat Healthy Foods- many people experience an upset stomach when they are anxious so eating healthy foods that typically digest easily for you can help reduce stomach problems and provide good brain fuel

The Day of the Test

• Limit caffeine intake-too much caffeine can increase anxiety and jitters.
• Exercise-some evidence suggests that 20 minutes of moderate exercise before taking a test can increase performance

During the test make sure you make use of any rituals you may have done while studying and continue with the positive self talk you have been practicing! Some examples of positive self talk for during the test are:

• I studied hard.
• I am smart.
• My best is enough.

Breathing Techniques

We've all been breathing our whole lives, but most of us don't learn to take advantage of using our breath to help us. We've all been told to breathe deeply to help calm down, but for truly effective relaxation there are specific techniques that can help. Any breathing pattern where you exhale for longer than you inhale helps the body relax, but one of the best techniques is called 4-7-8 breathing. Here's how to do it:

1. Breathe in through your nose to the count of 4. Try to breathe into your belly and imagine it filling up like a balloon.
2. Hold your breath to the count of 7.
3. Exhale slowly through your mouth to the count of 8. Your breath should feel cool on your hand and your lips should barely be open to keep the exhale controlled and slow enough to make the full count.
4. Repeat several times as needed.

This style of breathing helps to activate the calming systems in our body which makes it perfect to use before and during the test!

General

• Don't rush! Wear a watch or sit where you can see the clock to make sure you are pacing yourself.
• Start with the portions of the test you know well.
• Only re-check your answers if it doesn't increase your anxiety.

Multiple Choice

• Think about what the answer may be before you even look at the choices.
• Start by reading all answer choices and eliminate any that you know are wrong. Each answer you can eliminate increases the chance that a guess will be correct.
• Pay special attention to words like "all", "most", "always", "no",  "not" and "never" 

Essay/Short Answer

• Create a short outline for yourself before you begin writing
• Only answer the questions that are asked. Providing more information could lower your score if any of the information you present is inaccurate.
• If you can't remember a specific term describe it so you are still able to show what you know.
• Don't panic if you can't answer every part of a question. Talk about what you DO know-getting partial credit is better than no credit.
• Look for key terms and make sure you use them.

For more information on study and test taking tips, as well as overcoming test anxiety, visit the Test Anxiety LibGuide.