How To Prepare For ITBS (Or Any Other Exam)

Part 1: Mindset Prep

How you can beat test anxiety

1. First, boost your confidence by reminding yourself of past success—tests or projects that you aced. If you're putting as much effort into preparing for this test as you did for those, there's no reason you should expect to fail here. Work hard to prepare; then trust your preparation.

2. Second, surround yourself with encouraging people. It can be helpful to find a study group, but be sure that the people you're around will encourage a positive attitude. If you spend time with others who are anxious or cynical, this will only contribute to your own anxiety. Look for others who are motivated to study hard from a desire to succeed, not from a fear of failure.

3. Third, reward yourself. A test is physically and mentally tiring, even without anxiety, and it can be helpful to have something to look forward to. Plan an activity following the test, regardless of the outcome, such as going to a movie or getting ice cream.

4. When you are taking the test, if you find yourself beginning to feel anxious, remind yourself that you know the material. Visualize successfully completing the test. Then take a few deep, relaxing breaths and return to it. Work through the questions carefully but with confidence, knowing that you are capable of succeeding.

5. Developing a healthy mental approach to test taking will also aid in other areas of life. Test anxiety affects more than just the actual test—it can be damaging to your mental health and even contribute to depression. It's important to beat test anxiety before it becomes a problem for more than testing.

Part 2: Study Strategy
Being prepared for the test is necessary to combat anxiety, but what does being prepared look like? You may study for hours on end and still not feel prepared. What you need is a strategy for test prep. The next few pages outline our recommended steps to help you plan out and conquer the challenge of preparation.

1: Scope Out the Test
Learn everything you can about the format (multiple choice, essay, etc.) and what will be on the test. Gather any study materials, course outlines, or sample exams that may be available. Not only will this help you to prepare, but knowing what to expect can help to alleviate test anxiety.

2: Map Out the Material
Look through the textbook or study guide and make note of how many chapters or sections it has. Then divide these over the time you have.
For example, if a book has 15 chapters and you have five days to study, you need to cover three chapters each day. Even better, if you have the time, leave an extra day at the end for overall review after you have gone through the material in depth.
If time is limited, you may need to prioritize the material. Look through it and make note of which sections you think you already have a good grasp on, and which need review.
While you are studying, skim quickly through the familiar sections and take more time on the challenging parts. Write out your plan so you don't get lost as you go. Having a written plan also helps you feel more in control of the study, so anxiety is less likely to arise from feeling overwhelmed at the amount to cover.

3: Gather Your Tools
Decide what study method works best for you. Do you prefer to highlight in the book as you study and then go back over the highlighted portions? Or do you type out notes of the important information? Or is it helpful to make flashcards that you can carry with you? Assemble the pens, index cards, highlighters, post-it notes, and any other materials you may need so you won't be distracted by getting up to find things while you study.
If you're having a hard time retaining the information or organizing your notes, experiment with different methods. For example, try color-coding by subject with colored pens, highlighters, or post-it notes. If you learn better by hearing, try recording yourself reading your notes so you can listen while in the car, working out, or simply sitting at your desk. Ask a friend to quiz you from your flashcards, or try teaching someone the material to solidify it in your mind.

4: Create Your Environment
It's important to avoid distractions while you study. This includes both the obvious distractions like visitors and the subtle distractions like an uncomfortable chair (or a too-comfortable couch that makes you want to fall asleep). Set up the best study environment possible: good lighting and a comfortable work area. If background music helps you focus, you may want to turn it on, but otherwise keep the room quiet. If you are using a computer to take notes, be sure you don't have any other windows open, especially applications like social media, games, or anything else that could distract you. Silence your phone and turn off notifications. Be sure to keep water close by so you stay hydrated while you study (but avoid unhealthy drinks and snacks).
Also, take into account the best time of day to study. Are you freshest first thing in the morning? Try to set aside some time then to work through the material. Is your mind clearer in the afternoon or evening?
Schedule your study session then. Another method is to study at the same time of day that you will take the test, so that your brain gets used to working on the material at that time and will be ready to focus at test time.

5: Study!
Once you have done all the study preparation, it's time to settle into the actual studying. Sit down, take a few moments to settle your mind so you can focus, and begin to follow your study plan. Don't give in to distractions or let yourself procrastinate. This is your time to prepare so you'll be ready to fearlessly approach the test. Make the most of the time and stay focused.
Of course, you don't want to burn out. If you study too long you may find that you're not retaining the information very well. Take regular study breaks. For example, taking five minutes out of every hour to walk briskly, breathing deeply and swinging your arms, can help your mind stay fresh. A. you get to the end of each chapter or section, it's a good idea to do a quick review. Remind yourself of what you learned and work on any difficult parts. When you feel that you've mastered the material, move on to the next part. At the end of your study session, briefly skim through your notes again.
But while review is helpful, cramming last minute is NOT. If at all possible, work ahead so that you won't need to fit all your study into the last day. Cramming overloads your brain with more information than it can process and retain, and your tired mind may struggle to recall even previously learned information when it is overwhelmed with last-minute study. Also, the urgent nature of cramming and the stress placed on your brain contribute to anxiety. You'll be more likely to go to the test feeling unprepared and having trouble thinking clearly.
So don't cram, and don't stay up late before the test, even just to review your notes at a leisurely pace. Your brain needs rest more than it needs to go over the information again. In fact, plan to finish your studies by noon or early afternoon the day before the test. Give your brain the rest of the day to relax or focus on other things, and get a good night's sleep. Then you will be fresh for the test and better able to recall what you've studied.

6: Take a practice test
Many courses offer sample tests, either online or in the study materials. This is an excellent resource to check whether you have mastered the material, as well as to prepare for the test format and environment.

Check the test format ahead of time: the number of questions, the type (multiple choice, free response, etc.), and the time limit.
Then create a plan for working through them. For example, if you have 30 minutes to take a 60-question test, your limit is 30 seconds per question.

Spend less time on the questions you know well so that you can take more time on the difficult ones.
If you have time to take several practice tests, take the first one open book, with no time limit. Work through the questions at your own pace and make sure you fully understand them. Gradually work up to taking a test under test conditions: sit at a desk with all study materials put away and set a timer. Pace yourself to make sure you finish the test with time to spare and go back to check your answers if you have time.
After each test, check your answers. On the questions you missed, be sure you understand why you missed them. Did you misread the question (tests can use tricky wording)? Did you forget the information? Or was it something you hadn't learned? Go back and study any shaky areas that the practice tests reveal.
Taking these tests not only helps with your grade, but also aids in combating test anxiety. If you're already used to the test conditions, you're less likely to worry about it, and working through tests until you're scoring well gives you a confidence boost. Go through the practice tests until you feel comfortable, and then you can go into the test knowing that you're ready for it.

Part 3: Dealing With Math Anxiety
If your anxiety is getting in the way of your level of mathematical engagement, then there are lots of steps you can take. Check out the strategies below to start building confidence in math today.

Focus on Understanding, Not Memorization
Don't drive yourself crazy trying to memorize every single formula or mathematical process. Instead, shift your attention to understanding concepts. Those who prioritize memorization over conceptual understanding tend to have lower achievement levels in math. Students who memorize may be able to complete some math, but they don't understand the process well enough to apply it to different situations. Memorization comes with time and practice, but it won't help alleviate math anxiety. On the other hand, conceptual understanding will give you the building blocks of knowledge you need to build up your confidence.

Replace Negative Self-Talk with Positive Self-Talk
Start to notice how you think about yourself. Whenever you catch yourself thinking something negative, try replacing that thought with a positive affirmation. Instead of continuing the negative thought, pause to reframe the situation. 

For example,

Instead of thinking...     .
'This problem is too hard.' 

Try thinking...
'This problem is hard, so this might take some time and effort. I know I can do this.' 

Practice Mindfulness
Practicing mindfulness and focusing on your breathing can help alleviate some of the physical symptoms of math anxiety. By taking deep breaths, you can remind your nervous system that you are not in immediate danger. Doing so will reduce your heart rate and help with any irregular breathing or shakiness. Taking the edge off of the physiological effects of anxiety will clear your mind, allowing your brain to focus its energy on problem-solving.

Do Some Math Every Day
Think about learning math as if you were learning a foreign language. If you don't use it, you lose it. If you don't practice your math skills regularly, you'll have a harder time achieving comprehension and fluency. Set some amount of time aside each day, even if it's just for a few minutes, to practice. It might take some discipline to build a habit around this, but doing so will help increase your mathematical self-assurance.

Use All of Your Resources
Everyone has a different learning style, and there are plenty of resources out there to support all learners. When you get stuck on a math problem, think about the tools you have access to, and use them when applicable. Such resources may include flashcards, graphic organizers, study guides, interactive notebooks, and peer study groups. All of these are great tools to accommodate your individual learning style. Finding the tools and resources that work for your learning style will give you the confidence you need to succeed.

Realize That You Aren't Alone
Remind yourself that lots of other people struggle with math anxiety, including teachers, nurses, and even successful mathematicians. You aren't the only one who panics when faced with a new or challenging problem.
It's probably much more common than you think. Realizing that you aren't alone in your experience can help put some distance between yourself and the emotions you feel about math. It also helps to normalize the anxiety and shift your perspective.

Ask Questions
If there's a concept you don't understand and you've tried everything you can, then it's okay to ask for help! You can always ask your teacher or professor for help. If you're not learning math in a traditional classroom, you may want to join a study group, work with a tutor, or talk to your friends. More often than not, you aren't the only one of your peers who needs clarity on a mathematical concept. Seeking understanding is a great way to increase self-confidence in math.

Remember That There's More Than One Way To Solve a Problem
Since everyone learns differently, it's best to focus on understanding a math problem with an approach that makes sense to you. If the way it's being taught is confusing to you, don't give up. Instead, work to understand the problem using a different technique. There's almost always more than one problem-solving method when it comes to math. Don't get stressed if one of them doesn't make sense to you. Instead, shift your focus to what does make sense. Chances are high that you know more than you think you do.

Visualization
Visualization is the process of creating images in your mind's eye. Picture yourself as a successful, confident mathematician. Think about how you would feel and how you would behave. What would your work area look like? How would you organize your belongings? The more you focus on something, the more likely you are to achieve it. Visualizing teaches your brain that you can achieve whatever it is that you want. Thinking about success in mathematics will lead to acting like a successful mathematician. This, in turn, leads to actual success.

Focus on the Easiest Problems First
To increase your confidence when working on a math test or assignment, try solving the easiest problems first. Doing so will remind you that you are successful in math and that you do have what it takes. This process will increase your belief in yourself, giving you the confidence you need to tackle more complex problems.

Find a Support Group
A study buddy, tutor, or peer group can go a long way in decreasing math-related anxiety. Such support systems offer lots of benefits, including a safe place to ask questions, additional practice with mathematical concepts, and an understanding of other problem-solving explanations that may work better for you. Equipping yourself with a support group is one of the fastest ways to eliminate math anxiety.

Reward Yourself for Working Hard
Recognize the amount of effort you're putting in to overcome your math anxiety. It's not an easy task, so you deserve acknowledgement.
Surround yourself with people who will provide you with the positive reinforcement you deserve.

Part 4: Test Day

On test day, you should be confident, knowing that you've prepared well and are ready to answer the questions. But aside from preparation, there are several test day strategies you can employ to maximize your performance.

1. Get a good night's sleep the night before the test (and for several nights before that, if possible). Go into the test with a fresh, alert mind rather than staying up late to study.

2. Try not to change too much about your normal routine on the day of the test. It's important to eat a nutritious breakfast, but if you normally don't eat breakfast at all, consider eating just a protein bar. If you're a coffee drinker, go ahead and have your normal coffee. Just make sure you time it so that the caffeine doesn't wear off right in the middle of your test. Avoid sugary beverages, and drink enough water to stay hydrated but not so much that you need a restroom break 10 minutes into the test. If your test isn't first thing in the morning, consider going for a walk or doing a light workout before the test to get your blood flowing.

3. Allow yourself enough time to get ready, and leave for the test with plenty of time to spare so you won't have the anxiety of scrambling to arrive in time. Another reason to be early is to select a good seat. It's helpful to sit away from doors and windows, which can be distracting. Find a good seat, get out your supplies, and settle your mind before the test begins.

4. When the test begins, start by going over the instructions carefully, even if you already know what to expect. Make sure you avoid any careless mistakes by following the directions.
Then begin working through the questions, pacing yourself as you've practiced. If you're not sure on an answer, don't spend too much time on it, and don't let it shake your confidence. Either skip it and come back later, or eliminate as many wrong answers as possible and guess among the remaining ones. Don't dwell on these questions as you continue—put them out of your mind and focus on what lies ahead. B. sure to read all of the answer choices, even if you're sure the first one is the right answer. Sometimes you'll find a better one if you keep reading. But don't second-guess yourself if you do immediately know the answer. Your gut instinct is usually right. Don't let test anxiety rob you of the information you know.

5. If you have time at the end of the test (and if the test format allows), go back and review your answers. Be cautious about changing any, since your first instinct tends to be correct, but make sure you didn't misread any of the questions or accidentally mark the wrong answer choice. Look over any you skipped and make an educated guess. A. the end, leave the test feeling confident. You've done your best, so don't waste time worrying about your performance or wishing you could change anything. Instead, celebrate the successful completion of this test. And finally, use this test to learn how to deal with anxiety even better next time.

Remember, You Can Do This!
Conquering a fear of math can be challenging, but there are lots of strategies that can help you out. Your own beliefs about your mathematical capabilities can limit your potential. Working toward a growth mindset can have a tremendous impact on decreasing math-related anxiety and building confidence. By knowing the symptoms of math anxiety and recognizing common misconceptions about learning math, you can develop a plan to address your fear of math. Utilizing the strategies discussed can help you overcome this anxiety and build the confidence you need to succeed.