Centre for Student Development and Counselling

Tip Sheet: Performance Anxiety

Anxiety

• Anxiety arises from not feeling in control.
• Some anxiety is normal and helpful as a motivator.
• You can reduce excess anxiety by managing those aspects of a situation over which you can have some control.

Tests

• Knowing your stuff definitely helps. This requires adequate advance study to master the important concepts and less cramming (Study Skills workshops can be useful: check out http://www.ryerson.ca/learningsuccess/ for details).
• Where workload pressures don't allow sufficient time for study, a deliberate choice of areas to concentrate on needs to be made in advance.
• Maintain balance in your life - academics, social, nutrition, fitness, sleep, etc.
• Make a realistic assessment of the relative importance of this test.
• Form a realistic expectation of the mark you can achieve, doing the best you can. Your worth as a person is not determined by how you do on a test.
• Practice answering typical test questions, integrating ideas from notes and texts.
• Start the day of the test with a moderate breakfast, go easy on coffee.
• Don't try to learn anything new on the day of the test, but it is helpful to review summaries and outlines that you have made.
• Try to do something distracting and relaxing before the test.
• Plan a reward for yourself after the test.
• Avoid getting to the room early and talking to classmates.
• Don't look around at others in the room.
• Take time to read the instructions carefully.
• Remember you don't have to get 100% and don't have to answer every question. Concentrate on what you can do best.
• Start with the easiest question, but first make a note of any memory joggers which will help you with others.

Presentations

• Know your stuff. Know what you want to say and understand the basics for your topic.
• Rehearse your presentations, preferably with a friend.
• Keep it in perspective - your value as a person will not be determined by how you do.
• "What will people think?" is not really relevant. How you perform isn't important to most of the people in the room and their opinion is not likely to affect you much anyway. People who do matter are more likely to be sympathetic than critical.
• Concentrate on the people in the audience and on getting your ideas across to them, rather than on how you feel.
• You are entitled to your opinions.
• Maintain perspective on the importance and weighting of this presentation in the overall picture.
• Concentrate on doing the best you can under difficult circumstances and encourage yourself rather than be down on yourself.

Remember that if you need more intensive help with handling stress and anxiety it is available at the Centre for Student Development and Counselling.