William B. Cole Consultants

Test Anxiety Assessment

Please select the appropriate entry for each issue.

Name and e-mail address are required entries if you are submitting the form to us.

1.   0 1 2 3 4 5   Racing Thoughts
   
   
2.   0 1 2 3 4 5   Irrational Thoughts
   
   
3.   0 1 2 3 4 5   Mental Confusion
   
   
4.   0 1 2 3 4 5   Mental Distraction
   
   
5.   0 1 2 3 4 5   Mind Goes Blank
   
   
6.   0 1 2 3 4 5   Mind Freezes Up
   
   
7.   0 1 2 3 4 5   Feeling Nauseous
   
   
8.   0 1 2 3 4 5   Pounding Heart
   
   
9.   0 1 2 3 4 5   Shortness Of Breath
   
   
10.   0 1 2 3 4 5   Sweaty Palms
    
    
11.   0 1 2 3 4 5   Headache
    
    
12.   0 1 2 3 4 5   Racing Heartbeat
    
    
13.   0 1 2 3 4 5   Trembling Hands
    
    
14.   0 1 2 3 4 5   Can't Catch Breath
    
    
15.   0 1 2 3 4 5   Flashbacks
    
    
16.   0 1 2 3 4 5   Thinking Something Bad Is Going To Happen
    
    
17.   0 1 2 3 4 5   Moodiness
    
    
18.   0 1 2 3 4 5   Avoidance Behaviors
    
    
19.   0 1 2 3 4 5   Rushing
    
    
20.   0 1 2 3 4 5   Jumpy Mind
    
    
21.   0 1 2 3 4 5   Nightmares
    
    
22.   0 1 2 3 4 5   Eating Too Much
    
    
23.   0 1 2 3 4 5   Inability To Eat
    
    
24.   0 1 2 3 4 5   Avoidance Of People
    
    
25.   0 1 2 3 4 5   Inability To Control Thoughts
    
    
26.   0 1 2 3 4 5   Inability To Control Mental Images
    
    
27.   0 1 2 3 4 5   Hyperventilation
    
    
28.   0 1 2 3 4 5   Difficulty Concentrating
    
    
29.   0 1 2 3 4 5   Sudden Tiredness
    
    
30.   0 1 2 3 4 5   Fear The Anxiety Will Spiral Out Of Control
    
    
31.   0 1 2 3 4 5   Dizziness
    
    
32.   0 1 2 3 4 5   Memory Loss
    
    
33.   0 1 2 3 4 5   Cold Palms
    
    
34.   0 1 2 3 4 5   Dry Throat
    
    
35.   0 1 2 3 4 5   Negative Thoughts
    
    
36.   0 1 2 3 4 5   Stiff Neck And Shoulder
    
    
37.   0 1 2 3 4 5   Butterflies/Queasiness In Stomach
    
    
38.   0 1 2 3 4 5   Cold Feet
    
    
39.   0 1 2 3 4 5   Obsessive Thoughts
    
    
40.   0 1 2 3 4 5   Distorted Sense Of Time
    
    
41.   0 1 2 3 4 5   Tunnel Vision
    
    
42.   0 1 2 3 4 5   Fear Of Success
    
    
43.   0 1 2 3 4 5   Sudden Heat In Body
    
    
44.   0 1 2 3 4 5   Uncomfortable Feelings
    
    
45.   0 1 2 3 4 5   Discouragement
    
    
46.   0 1 2 3 4 5   Fear Of Failure
    
    
47.   0 1 2 3 4 5   Feeling Overwhelmed
    
    
48.   0 1 2 3 4 5   Irritability
    
    
49.   0 1 2 3 4 5   Muscle Tension
    
    
50.   0 1 2 3 4 5   Negative Attitude
    
    
51.   0 1 2 3 4 5   Panic Attacks
    
    
52.   0 1 2 3 4 5   Perfectionism
    
    
53.   0 1 2 3 4 5   Self-Critical Attitude
    
    
54.   0 1 2 3 4 5   Self-Sabotage
    
    
55.   0 1 2 3 4 5   Sleep Disruption
    
    
56.   0 1 2 3 4 5   Worry
    
    

Your Test Stress Mental Game Toolkit

To combat these test stress symptoms you need to learn and practice
some of these mind-body disciplines. Some you can learn on your own
by reading or viewing DVD's, while others require a trained specialist
so you not only learn them correctly, but also learn them faster, without
going down blind alleys. You also need an experienced educational
stress coach to help you apply these tools to your specific test-taking
situation. The mind-body tools and approaches:

1. Autogenics
2. Centering
3. Hypnosis And Self-Hypnosis
4. Meditation
5. Mental Training
6. Breath Control Training
7. Attention Control Training
8. Neurolinguistic Programming (NLP)
9. Progressive Relaxation
10. Biofeedback
11. Mental Readiness Strategies
12. Cognitive Restructuring and Reframing
13. Performance Enhancement Psychology
14. Stress Management
15. Visualization

So how did you do on this test stress assessment? At least now you know
how stress hits you, and you have a broad idea of how to combat these
symptoms so you can score better on tests, and live a happier academic
life. There is no need to suffer with academic stress when you can easily
learn and master the basic stress control skills that allow you to reach
more of your school potential.