Overcoming Test Anxiety As A Medical Student

Test anxiety is very common among medical students. It is also normal to feel some level of anxiety or stress regarding an exam. Anxiety can be a motivator. However, at very high levels, anxiety can interfere with your learning and test performance .



What causes test anxiety?

• Prior negative test-taking experiences
• Prior to beginning medical school, many students have never failed an exam. Failing an exam in medical school can be humbling experience and can also cause anxiety
• Fear of failure
• Lack of preparation can raise anxiety levels
• Poor time management

• Worrying about how anxiety will effect you can be debilitating builds as testing situation approaches and interferes with preparation
• Poor study habits
• Lack of organization
• Cramming versus following a structured plan
• Inability to anticipate what the exam will cover
• Lack of confidence

• Negative thought processes
• Pressure to perform well
• Perfectionism and feelings of unworthiness leading to unreasonable goals
• Self-esteem v. Performance
• Focusing on negative consequences of failure rather than preparing to succeed

What are the symptoms of test anxiety?
Physical

• Headaches
• Nausea
• Diarrhea
• Extreme body temperature changes
• Excessive sweating
• Shortness of breath
• Light-headedness/fainting
• Rapid heart rate
• Dry mouth

Emotional

• Excessive fear
• Disappointment
• Depression
• Anger
• Uncontrollable crying or laughing
• Feelings of helplessness

Cognitive

• Racing thoughts
• Going blank
• Difficulty concentrating
• Negative self-talk
• Feelings of dread
• Comparing yourself ot others
• Difficulty organizing your thoughts
• Behavioral
• Fidgeting
• Pacing
• Substance abuse
• Avoidance

Tips for reducing test anxiety

• Preparation
• Develop good study habits
• Spread studying over several days
• Ask for help when needed
• Eat good foods
• Get adequate rest
• Exercise to build energy
• Attend class regularly
• Complete all assignments in a timely manner
• Make and take practice tests

Control the fear

• The underlying source of test or performance anxiety is the fear of failure
• Pay attention to what you are thinking and saying to yourself in anxious situations
• Self-talk will likely reflect an expectation including fear of failure
• Change your self-talk
• Change: I can’t do it to I can do it!
• Change: I ’m stupid to I’m smart.
• Change: I don’t know to I do know.

Keep a positive attitude

• Develop reasonable expectations
• Do not allow your grades to become dependent on one exam
• Avoid negative and irrational thoughts about catastrophic results
• Reward yourself for dedicated studying and good performance
• Encourage yourself

On task self-talk

• Counter distractions and help yourself focus on the task at hand by telling yourself what to do
• Talk yourself through the task
• Tell yourself you are succeeding
• Keep your mind focused on the present
• One thing at a time
• Say to yourself: “I am becoming a medical doctor.”

Be prepared

• Practice, practice, practice!!!!!
• Study, study, study
• Improve your study and test taking skills
• Be on time
• Have all the tools
• Learn and practice anxiety management techniques

Learn and practice relaxation techniques

• Deep breathing exercises
• Imagery and visualization
• Deep muscle relaxation techniques
• Don’t arrive too early
• Don’t get distracted by others
• Check to make sure you have everything you need

Be healthy

• When you are physically and emotionally exhausted your body and mind are less able to tolerate stress and anxiety
• Get adequate rest
• Eat appropriately
• Don’t have time? Get help with time management

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