Robin wrote all the right things of course! Just wanted to interject a couple of thoughts.
There may be a point where you need to take a break from studying and doing something fun for yourself!
When I started the test, my mind went completely blank. I had to take a few minutes and relax. I started reading the questions and after reading carefully, found one I knew. That helped. I went through the test several times. There were questions where I could not remember the answer, but, another question would remind me I knew the answer to the previous question. I took all 4 hours. The first time I went through I only answered the questions I was sure of the answer. That gave me time to go through and think about the other questions. I left until the end the few questions I had no idea how to answer. If at the very end I was not sure of the answer, I guessed.
You know the material. Good luck!
Teresa
Sent from my Verizon, Samsung Galaxy smartphone
------Original Message------
Christine,
Thank you for sharing your struggles, I know that others are feeling the same way. The way we talk to ourselves does make a difference. You might want to take a moment of mindfulness and notice the thoughts that are adding to your test anxiety. Don't ignore them, only notice them, they are there because you care about passing this test. One step at a time, one question at a time is how you will work through the test anxiety. Breathe, take a moment to pause & remind yourself that this test is not a mandate on how caring or skilled you are as a school nurse. Test-taking strategies might be something you can focus on between now and when you sit for the exam. You have lived expertise, years of experience and remember, you did pass the NCLEX or nursing boards or you would not be taking this exam at all.
Here are some resources for addressing test anxiety:
https://www.psycom.net/managing-test-anxiety/
Challenge Negative Thoughts – People with test anxiety tend to assume the worst about an upcoming exam, so take some time to examine and challenge those thoughts. Watch out for thoughts with words like "always" and "never," because they are not usually accurate. For example, if the thought is, "I always fail on tests," then consider replacing it with a thought like, "I've taken solid steps towards performing well this time around."
Practice Self-Care – Test anxiety is likely to be lower if your overall anxiety is lower. Getting adequate sleep, eating healthy, and exercising are all helpful strategies for managing stress. Consider how building a personal wellness plan leading up to a test date can help you feel more in control of anxiety. Discipline builds discipline, so healthy habits are likely to build motivation to help you prepare for an exam.
Managing test anxiety starts one day at a time. If you're taking care of yourself, thinking positively, and allowing yourself to make mistakes along the way, then you are likely to feel more in control when you show up to take a test. Consider today how you can gain back control of your future and perform well on an upcoming test.
Here are some specific strategies to overcome test anxiety, taken directly from
https://www.studygs.net/tstprp8.htm
Test preparation to reduce anxiety:
- Approach the exam with confidence:
Use whatever strategies you can to personalize success: visualization, logic, talking to your self, practice, teamwork, journaling, etc.
View the exam as an opportunity to show how much you've studied and to receive a reward for the studying you've done
- Be prepared!
Learn your material thoroughly and organize what materials you will need for the test. Use a checklist
- Allow yourself plenty of time,
especially to do things you need to do before the test and still get there a little early
- Avoid thinking you need to cram just before
- Strive for a relaxed state of concentration
Avoid speaking with any fellow students who have not prepared, who express negativity, who will distract your preparation
- A program of exercise
is said to sharpen the mind
- Get a good night's sleep
the night before the exam
- Don't go to the exam with an empty stomach
Fresh fruits and vegetables are often recommended to reduce stress.
Stressful foods can include processed foods, artificial sweeteners, carbonated soft drinks, chocolate, eggs, fried foods, junk foods, pork, red meat, sugar, white flour products, chips and similar snack foods, foods containing preservatives or heavy spices
- During the test:
- Read the directions carefully
- Budget your test taking time
- Change positions to help you relax
- If you go blank, skip the question and go on
- If you're taking an essay test
and you go blank on the whole test, pick a question and start writing. It may trigger the answer in your mind
- Don't panic
when students start handing in their papers. There's no reward for finishing first
Use relaxation techniques
If you find yourself tensing and getting anxious during the test:
Relax; you are in control.
Take slow, deep breaths
Don't think about the fear
Pause: think about the next step and keep on task, step by step
Use positive reinforcement for yourself:
Acknowledge that you have done, and are doing, your best
Expect some anxiety
It's a reminder that you want to do your best and can provide energy
Just keep it manageable
Realize that anxiety can be a "habit"
and that it takes practice to use it as a tool to succeed
After the test, review how you did
- List what worked, and hold onto these strategies
It does not matter how small the items are: they are building blocks to success
- List what did not work for improvement
- Celebrate that you are on the road to overcoming this obstacle
Sending positive energy to you and all of our colleagues who are gearing up to take the exam!
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Robin Cogan, MEd, RN, NCSN
School Nurse & Faculty
Rutgers-Camden School of Nursing
Camden City School District, NJ
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