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YOLA TOEFL BLOG
Dec 6, 2013
Mar 24, 2013
TEST ANXIETY - AT A GLANCE
TEST ANXIETY - AT A GLANCE
I. What is 'Test Anxiety'?
Test anxiety is a
feeling of fear, nervousness, and stress before a test or exam. It's
normal to feel a little tension before an exam. In fact, most students
experience it - and a little bit can even help you perform better.
However, too much nervousness can prevent you from thinking clearly and
can adversely affect your performance on the exam.
Test anxiety is
actually a part of a wider phenomenon called performance anxiety. You
might feel it when you participate in any event where your performance really
matters and / or you are being evaluated by others - for example, when you go
for an interview, audition for a school play, give a presentation, and so on.
To overcome the
tension, you must first understand your anxiety, in terms of its
type, causes, symptoms, and effects. Then you can choose the best coping
mechanisms for your particular situation.
II. Types of test anxiety
RATIONAL OR IRRATIONAL?
To effectively handle your anxiety, it's
helpful to consider if your stress is rational or irrational.
For example, if you haven't prepared
adequately, haven't worked through any practice tests, and you started studying
only a week before the TOEFL, your fear may be rational. There are obvious ways
to reduce such tension, through smarter planning and improved time management.
However, if you prepared well, started
studying months in advance, attended TOEFL iBT classes, did practice tests,
etc. and still feel extremely nervous,your anxiety may be irrational. You will
then need to adopt different strategies to overcome your fear.
ANTICIPATORY OR SITUATIONAL?
Some students
feel agitated well before the test – in fact, they may even feel nervous when
preparing for the test or thinking about the day of the test. This is known as
"anticipatory anxiety".
Other students
feel nervous and distressed during the test itself. This is called
"situational anxiety."
III. The Symptoms
PHYSIOLOGICAL
Go through
the following list and count how many of these anxiety symptoms you have
experienced before or while taking a test.
·
My stomach
feels like it has “butterflies”.
·
My hands
perspire or shake.
·
I feel
breathless.
·
My heart
pounds or races.
·
I feel like
throwing up.
·
My mouth
feels dry.
·
I feel too
cold or too hot.
·
My muscles
feel tense.
·
I have a
headache.
COGNITIVE
·
I can’t
think.
·
I can’t
concentrate or focus.
·
My mind “goes
blank”.
·
I can’t
remember things I know.
·
I feel
confused.
·
I forget what
I’m supposed to do.
·
I can’t
organize my ideas.
·
I can’t
remember key words.
·
My mind
drifts to other thoughts.
·
I remember
the words or answers after the test is over.
EMOTIONAL
·
I feel that
everyone else is fine, except me.
·
I feel
frustrated easily.
·
I think I’m
going to fail the test.
·
I feel
helpless.
·
I feel
disappointed in myself.
·
I feel angry.
·
I feel
depressed
·
I feel “I
can’t do this.”
·
I feel
overwhelmed
·
I feel like
crying.
ANALYSIS OF YOUR TEST ANXIETY LEVEL
Count your
score (1 for each symptom) in each of the areas and then add them up to get
your total score.
YOUR INDIVIDUAL SCORE
Physiological:
______
Cognitive:
________
Emotional:
________
If you scored
more than 7 in any of the above areas, it is recommended that you speak to
a counselor about how to alleviate your symptoms. You deserve to feel better!
YOUR OVERALL SCORE
25 – 30 points
You
experience a very high degree of test anxiety. Please take active steps to
overcome this pressure by speaking to a doctor, counselor, or psychologist and
learning all you can about the subject.
19 – 24 points
Your level of
test anxiety is higher than normal. You would benefit greatly by implementing
the suggestions on this website as well as seeking out further advice through
books, websites, counselors, friends and family.
13 – 18 points
You
experience a normal amount of test anxiety and can improve further by
understanding the specific type of symptoms you experience.
6 – 12 points
You are quite
calm when doing a test and can improve further by applying the techniques
given.
0 – 5 points
You are very,
very cool and in control when doing a test. Continue to maintain your good
study habits.
IV. Reducing anxiety
Luckily,
there are a number of concrete ways you can reduce and minimize test anxiety
before your TOEFL test. These could be divided into three areas: mental,
physical and emotional.
MENTAL STRATEGIES
The mental strategies below all focus on
developing effective study habits. The point here is that by preparing
adequately and well in advance, you will have the greatest confidence and the
least amount of fear and tension. The only way to lose your fear of the unknown
is to familiarize yourself thoroughly with the test so that it no longer
remains an unknown to you!
·
Start preparing months in advance, so
you have plenty of time to make progress.
·
Do a pre-test to determine your current
level
·
Set up a study plan, based on the time
you have available
·
Study in a
clean, well-organized environment.
·
Keep your study materials in the same
place so you can find them easily.
·
Allow
adequate time to cover the primary, secondary and academic skills required
·
Allot more time to develop skills in
your weaker areas
·
Join a TOEFL
iBT class at a test preparation centre or language school
·
Form a study
group and meet once a week to keep motivation high.
·
Find a study
partner and meet regularly to test each other.
·
Begin a vocabulary development program
·
Read, listen, speak and write as much
English as possible.
PHYSICAL STRATEGIES
Clearly, your brain can perform at its best
only if you have taken good care of your body. This includes many
different elements, as described below:
·
Maintain a
healthy lifestyle.
·
Eat healthy
foods. Your brain needs good nutrition to perform well.
·
Sleep adequately. Being exhausted
will not help you in any way.
·
Take short, frequent breaks while
studying., You will remember more.
·
Exercise
regularly to keep your body fit and healthy.
·
Reduce your
dependence on caffeine or nicotine as you will not be able to drink coffee or
smoke during your exam.
EMOTIONAL STRATEGIES
In your academic and professional life, you
must be able to separate who you are from what you do. So although you should
put in your best effort, you can’t use your performance to determine who you
are or will be in the future. You always have more capability than might
have been apparent in a particular test, exam or performance, and you can
always try again. You are a multifaceted individual who has many strengths and
talents. You are not your grades! The following ideas may help you to feel
stronger:
·
Be strong,
positive, and calm.
·
Don't think
in terms of all or nothing.
·
Plan time
for relaxation - it will boost your efficiency.
·
Use
visualization techniques to see yourself doing well on the exam.
·
Never give
up on yourself. Your life is made up of many elements, not just academic.
May 17, 2012
ETS ADVICE ON IMPROVING YOUR TOEFL SCORE
Choose your performance level below.
Reading
Skill | Performance Level | ||
---|---|---|---|
(0–14) | (15–21) | (22–30) | |
Reading | Low | Intermediate | High |
Listening
Skill | Performance Level | ||
---|---|---|---|
(0–14) | (15–21) | (22–30) | |
Listening | Low | Intermediate | High |
Speaking
Skill | Performance Level | |||
---|---|---|---|---|
(0–9) | (10–17) | (18–25) | (26–30) | |
Speaking about Familiar Topics | Weak | Limited | Fair | Good |
Speaking about Campus Situations | Weak | Limited | Fair | Good |
Speaking about Academic Course Content | Weak | Limited | Fair | Good |
Writing
Skill | Performance Level | |||
---|---|---|---|---|
(1–16) | (17–23) | (24–30) | ||
Writing based on Reading and Listening | Limited | Fair | Good | |
Writing based on Knowledge and Experience | Limited | Fair | Good |
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