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Accuplacer Placement Test Prep Guide

ACCUPLACER is an untimed, multiple-choice computerized test that Triton College uses to evaluate each new student's skills in reading, writing, and mathematics.

Understanding Test Anxiety

Reducing Test Anxiety

  • Use physical relaxation techniques to relax your body. 
    • Physical relaxation techniques such as deep breathing, progressive muscle relaxation and visualization can help you achieve a physiological state of relaxation.  When you relax the body, your mind will follow suit. Like any skill though, these relaxation techniques have to be practiced on a regular basis for them to work when you need them. The best times to practice is when you first wake up or when you're getting read to go to bed. Use the videos at the links above to practice these relaxation techniques. 5 to 10 minutes a day is all you need. 
  • Use positive self-talk. 
    • It is essential to talk to yourself in ways that lower rather than raise anxiety. Develop ways to counter any negative self-talk that filters into your thinking.  This would include thoughts like "There's no way I will pass," "I'm not good enough for college anyways," "No one thinks I can do it, so maybe I can't. You need to talk to yourself in ways that change your self-talk from negative to positive and change your mindset from a fixed mindset to a growth mindset. Some examples of positive self-talk that engages your growth mindset is "I am prepared", "I DO know the material, and "I know that I can succeed despite what anyone thinks." And you do need to remind yourself of these things from time to time. Here is a link to additional positive affirmations to keep in mind as you tackle hard tasks and overcome challenges. 
  • Don't catastrophize your thinking.  
    • It's easy to feel overwhelmed and anxious if your mind makes the situation into a catastrophe (like a life or death sitionan). Remind yourself that it would not be the end of the world to fail a test, that one test doesn't determine one's whole life, that there's a difference between being a someone-who's not ready 'yet' vs. being a 'failure.' There is difference between being disappointed at an outcome and feeling despair. No one is happy if they don't do as well on a test as they'd like and it's okay to be disappointed, but don't escalate feelings of discontent into despair and desperation. Another core belief some test anxious students have is that is an all-or-nothing thinking. This says that you either must be perfect or must be a hopeless failure. Perfectionism is, of course, impossible to obtain, and so to demand it of yourself or to equate "success" with "perfect performance" is to guarantee "failure". Challenge perfectionism by saying "I don't need to be perfect to be okay. I just need to do the best that I can and give this test my best shot." Know that this isn't the end of the road for you, but the beginning of your journey. 
  • Calm your fight or flight response.
    • Ask yourself how real is the threat? Anxiety is a normal, natural physical and psychological reaction to a real or perceived threat. This means that the test anxious student perceives the test as a threat of some sort. If you are prone to test anxiety, an important step in overcoming it is to try and discover in what way you perceive the test as a threat to you. For example, a test might be perceived as a threat to your self-esteem. Evaluate if the threat is as real or as serious as you think.  Ask yourself: Am I really a worthless person if I don't get a good grade on this test? Will my parents really disown me? Will this one test, in one course, in one semester really derail my whole future?
  • Be well prepared.
    • Before the test, use self-testing and scheduled study time to avoid cramming. Get a full nights sleep the night before the test and eat a light meal before the exam. Get to the exam on time, so that you aren't feeling rushed. If possible, choose a seat where you feel most comfortable. Maybe, that's against a wall, in the back of the room, or at a table where there is lots of space. If you feel anxious during the test, take a moment to breathe deeply, stretch your arms and legs, get comfortable again and remind yourself that you are prepared and are doing a good job.
  • Get some exercise or physical activity.
    • Exercise is a great way to take your mind off of what it is you are feeling anxious or stressed about and activates the frontal regions of the brain. Moving your body decreases muscle tension aiding in physical relaxation. Getting your heart rate up changes brain chemistry increasing important anti-anxiety hormones like serotonin. exercise activates the frontal regions of the brain like the amygdala that's in charge of reacting to real or imagined threats. builds up resources to bolster resilience against stress.

Additional Resources for Text Anxiety