TESTS DO NOT HAVE MAGICAL POWER.
They are not reflective of who you really are. They just measure how well you perform at a particular point in time.

POOR TEST PERFORMANCE MEANS A DELAY ONLY.
You can learn from your mistakes. Use the experience to correct them. Identify where you need to focus your energy and improve.

EMOTIONS AFFECT LEARNING.
Your fear and negative thoughts create physical reactions, called the "fight or flight" response. It can be measure in moments, even if you don't feel the symptoms.

REACTIONS TO TESTS VARY AMONG INDIVIDUALS.
Some anxiety is good to keep one alert. Too much is paralyzing and actually produces chemicals that cause your brain to "shut down" and not reason clearly.

PANIC LEARNED FROM PREVIOUS EXPERIENCE BECOMES A HABIT.
Called conditioned response, you continue to experience debilitating symptoms that hinder performance.

WHAT HAS BEEN LEARNED CAN BE UNLEARNED.
Humans are capable of reasoning and thought. You have the power to re-condition yourself with new positive messages and behaviors. This helps the body produce chemicals that actually facilitate successful learning and performance.

TECHNIQUES FOR REDUCING TEST ANXIETY DO NOT REPLACE BEING PREPARED.
Utilize GOOD STUDY STRATEGIES with POSITIVE MESSAGES and RELAXATION. This is a very powerful combination to reduce test anxiety. Brain research supports this, so keep working at all three!

EVEN SHORT RELAXATION TECHNIQUES HELP BREAK THE ANXIETY CYCLE.
Tense and relax muscles, even for a brief time. Physical exercise can also help release stress chemicals and reduce nervous energy.

BREATHING
Breathing is critical to get oxygen to brain and cells and helps you relax. If you do nothing else, practice and focus on your breathing! Breathe in and exhale as slowly as comfortable. Write "Breathe" at the top of your paper when you get it. Other techniques:

Relaxed Breathing
1) Breathe slowly through your nose, filling your stomach, up through your abdomen and chest
2) At peak, take another short inhalation through your mouth
3) Hold 3-5 seconds
4) Release slowly through your mouth or your mouth and nose (like a prolonged sigh)

Right before the test, take a few moments to RELAX AND FOCUS.
1) Rest your elbows on the desk
2) Rest cheeks in palm of hands with your fingers on your forehead, closing your eyes, if you wish.
3) Practice relaxed breathing with positve self-talk.(creating new habits)

CIRCUMSTANCES MAY NOT CHANGE, BUT YOUR REACTION TO THEM CAN.
Ask yourself: Has worrying ever really served me?

If after you try a variety of methods to reduce your test anxiety, you find that test anxiety and/or stress is a serious concern for you, seek out a counselor to work with you individually! You are worth it!