{"id":558,"date":"2017-09-13T17:07:00","date_gmt":"2017-09-13T15:07:00","guid":{"rendered":"http:\/\/3.254.11.177:8081\/?p=558"},"modified":"2025-07-21T19:11:52","modified_gmt":"2025-07-21T17:11:52","slug":"stress-toefl-test","status":"publish","type":"post","link":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test","title":{"rendered":"Dealing with TOEFL\u00ae test anxiety"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de contenidos<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabla de contenidos\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#%C2%BFComo_lidiar_con_la_ansiedad_previa_a_un_examen\" >\u00bfC\u00f3mo lidiar con la ansiedad previa a un examen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#Types_of_anxiety\" >Types of anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#Causes_of_test_anxiety\" >Causes of test anxiety<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#ORGANIZATIONAL\" >ORGANIZATIONAL<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#PSYCHOLOGICAL\" >PSYCHOLOGICAL<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#BEHAVIORAL\" >BEHAVIORAL<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#Reducing_Test_Anxiety\" >Reducing Test Anxiety<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#MENTAL_STRATEGIES\" >MENTAL STRATEGIES<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#PHYSICAL_STRATEGIES\" >PHYSICAL STRATEGIES<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#EMOTIONAL_STRATEGIES\" >EMOTIONAL STRATEGIES<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/stress-toefl-test\/#Conclusion\" >Conclusi\u00f3n<\/a><\/li><\/ul><\/nav><\/div>\n<h2 data-start=\"164\" data-end=\"214\"><span class=\"ez-toc-section\" id=\"%C2%BFComo_lidiar_con_la_ansiedad_previa_a_un_examen\"><\/span>\u00bfC\u00f3mo lidiar con la ansiedad previa a un examen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"216\" data-end=\"388\">Si est\u00e1s preparando tu examen de ingl\u00e9s TOEFL\u00ae y te sientes con ansiedad, en este art\u00edculo encontrar\u00e1s informaci\u00f3n sobre los tipos de ansiedad, sus causas y c\u00f3mo reducirla.<\/p>\n<hr data-start=\"390\" data-end=\"393\" \/>\n<h2 data-start=\"395\" data-end=\"418\"><span class=\"ez-toc-section\" id=\"Types_of_anxiety\"><\/span><strong data-start=\"398\" data-end=\"418\">Types of anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"420\" data-end=\"869\">To deal with test anxiety, you first have to consider if your stress is rational or irrational. For example, if you haven\u2019t prepared the TOEFL\u00ae test thoroughly, haven\u2019t done any practice tests, and have started studying only a week before the test, your fear may be rational: you are tense and nervous because you don\u2019t feel you are well prepared. You can always reduce such tension by planning more carefully and improving how you manage your time.<\/p>\n<p data-start=\"871\" data-end=\"1177\">If, on the other hand, you have prepared well (maybe by taking a TOEFL\u00ae preparation course), started studying well in advance, did practice tests on your own, and still feel extremely nervous, your anxiety might be totally irrational. You will then need to adopt different strategies to overcome your fear.<\/p>\n<p data-start=\"1179\" data-end=\"1551\">Feeling anxious could also happen before and during a test. Some students feel agitated well before the test \u2013 in fact, they may even feel nervous when preparing for the test or thinking about the day of the test. This state is known as <strong data-start=\"1416\" data-end=\"1442\">\u00abanticipatory anxiety\u00bb<\/strong>. Other students feel nervous and stressed during the test itself, which is called <strong data-start=\"1525\" data-end=\"1550\">\u00absituational anxiety\u00bb<\/strong>.<\/p>\n<hr data-start=\"1553\" data-end=\"1556\" \/>\n<h2 data-start=\"1558\" data-end=\"1587\"><span class=\"ez-toc-section\" id=\"Causes_of_test_anxiety\"><\/span><strong data-start=\"1561\" data-end=\"1587\">Causes of test anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1589\" data-end=\"1676\"><strong data-start=\"1589\" data-end=\"1676\">Test anxiety can have different causes, which can be divided into three categories:<\/strong><\/p>\n<h3 data-start=\"1678\" data-end=\"1696\"><span class=\"ez-toc-section\" id=\"ORGANIZATIONAL\"><\/span>ORGANIZATIONAL<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1698\" data-end=\"1972\"><strong data-start=\"1698\" data-end=\"1791\">Sometimes, students feel nervous before a test as a result of poor organizational habits,<\/strong> which have compromised their ability to prepare effectively and develop confidence. The problems are usually evident in terms of poor time management and disorganized study spaces.<\/p>\n<h3 data-start=\"1974\" data-end=\"1991\"><span class=\"ez-toc-section\" id=\"PSYCHOLOGICAL\"><\/span>PSYCHOLOGICAL<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1993\" data-end=\"2260\"><strong data-start=\"1993\" data-end=\"2089\">Sometimes, students develop a lack of confidence based on past negative academic experience.<\/strong> The fear of failure and negative thinking cause them to worry about the future, and heighten the sense of psychological and societal pressure to perform well on the test.<\/p>\n<h3 data-start=\"2262\" data-end=\"2276\"><span class=\"ez-toc-section\" id=\"BEHAVIORAL\"><\/span>BEHAVIORAL<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2278\" data-end=\"2594\"><strong data-start=\"2278\" data-end=\"2368\">Sometimes, students simply get caught up with other activities and don\u2019t study enough!<\/strong> This is the result of a number of factors \u2013 delaying their studies, not acquiring the appropriate books and materials, hanging around with wrong friends, not getting enough sleep, eating unhealthy foods, or partying too much.<\/p>\n<hr data-start=\"2596\" data-end=\"2599\" \/>\n<h2 data-start=\"2601\" data-end=\"2629\"><span class=\"ez-toc-section\" id=\"Reducing_Test_Anxiety\"><\/span><strong data-start=\"2604\" data-end=\"2629\">Reducing Test Anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2631\" data-end=\"2774\">So, what can we do? Luckily, there are a number of concrete strategies you can use to reduce and minimize test anxiety before your TOEFL\u00ae test.<\/p>\n<hr data-start=\"2776\" data-end=\"2779\" \/>\n<h3 data-start=\"2781\" data-end=\"2806\"><span class=\"ez-toc-section\" id=\"MENTAL_STRATEGIES\"><\/span><strong data-start=\"2785\" data-end=\"2806\">MENTAL STRATEGIES<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2808\" data-end=\"3041\">The mental strategies presented 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.<\/p>\n<ul data-start=\"3043\" data-end=\"4795\">\n<li data-start=\"3043\" data-end=\"3172\">\n<p data-start=\"3045\" data-end=\"3172\">Start preparing months in advance. That way you will have plenty of time to make progress and practice your test-taking skills.<\/p>\n<\/li>\n<li data-start=\"3174\" data-end=\"3368\">\n<p data-start=\"3176\" data-end=\"3368\">Get the best textbooks on the market. To do this, check the internet and read textbook reviews. Or ask friends who had done TOEFL\u00ae courses before or who have studied for the exam on their own.<\/p>\n<\/li>\n<li data-start=\"3370\" data-end=\"3547\">\n<p data-start=\"3372\" data-end=\"3547\">Set up a study plan, based on the time you have available. Be realistic about it. Keep in mind that short, regular study sessions are better than longer, once-a-week sessions.<\/p>\n<\/li>\n<li data-start=\"3549\" data-end=\"3645\">\n<p data-start=\"3551\" data-end=\"3645\">Study in a clean, well-organized environment. Find a place at home where you feel comfortable.<\/p>\n<\/li>\n<li data-start=\"3647\" data-end=\"3796\">\n<p data-start=\"3649\" data-end=\"3796\">Keep your study materials in the same place so you can find them easily. This way you can keep track of where you left off and continue from there.<\/p>\n<\/li>\n<li data-start=\"3798\" data-end=\"3988\">\n<p data-start=\"3800\" data-end=\"3988\">Allow more time to develop skills in your weaker areas. Your aim should be to always strengthen those areas that require more attention and to maintain those areas that are already strong.<\/p>\n<\/li>\n<li data-start=\"3990\" data-end=\"4153\">\n<p data-start=\"3992\" data-end=\"4153\">Join a TOEFL iBT\u00ae class at a test preparation centre or language school. Learning to do the TOEFL\u00ae test can be boring. Being in a group helps you keep motivated.<\/p>\n<\/li>\n<li data-start=\"4155\" data-end=\"4322\">\n<p data-start=\"4157\" data-end=\"4322\">Find a study partner and meet regularly to test each other. You can even practice for the speaking section: one of you gives a response and the other gives feedback.<\/p>\n<\/li>\n<li data-start=\"4324\" data-end=\"4598\">\n<p data-start=\"4326\" data-end=\"4598\">Begin a vocabulary development program. Jot down words that you don\u2019t know and which appear frequently on the practice exams. Write new words on index cards (the new word on the front and a definition and a sentence on the back.) Review this vocabulary on a regular basis.<\/p>\n<\/li>\n<li data-start=\"4600\" data-end=\"4795\">\n<p data-start=\"4602\" data-end=\"4795\">Read, listen, speak and write as much English as possible, especially in English as a Foreign Language contexts. The Internet is full of interesting resources (see previous posts on this blog).<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"4797\" data-end=\"4800\" \/>\n<h3 data-start=\"4802\" data-end=\"4829\"><span class=\"ez-toc-section\" id=\"PHYSICAL_STRATEGIES\"><\/span><strong data-start=\"4806\" data-end=\"4829\">PHYSICAL STRATEGIES<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"4831\" data-end=\"4923\">Obviously, your brain can perform at its best only if you have taken good care of your body.<\/p>\n<ul data-start=\"4925\" data-end=\"5590\">\n<li data-start=\"4925\" data-end=\"5111\">\n<p data-start=\"4927\" data-end=\"5111\">Maintain a healthy lifestyle. It is OK to party from time to time, but if you do it every night, you won\u2019t feel good enough to learn the skills necessary to do well on the TOEFL\u00ae test.<\/p>\n<\/li>\n<li data-start=\"5113\" data-end=\"5182\">\n<p data-start=\"5115\" data-end=\"5182\">Eat healthy foods. Your brain needs good nutrition to perform well.<\/p>\n<\/li>\n<li data-start=\"5184\" data-end=\"5249\">\n<p data-start=\"5186\" data-end=\"5249\">Sleep adequately. Being exhausted will not help you in any way.<\/p>\n<\/li>\n<li data-start=\"5251\" data-end=\"5339\">\n<p data-start=\"5253\" data-end=\"5339\">Take short, frequent breaks while studying. The effect is that you will remember more.<\/p>\n<\/li>\n<li data-start=\"5341\" data-end=\"5475\">\n<p data-start=\"5343\" data-end=\"5475\">Exercise regularly to keep your body fit and healthy. Doing regular exercise gives you a break from all the studying and practicing.<\/p>\n<\/li>\n<li data-start=\"5477\" data-end=\"5590\">\n<p data-start=\"5479\" data-end=\"5590\">Reduce your dependence on caffeine or nicotine. You will not be able to drink coffee or smoke during your exam.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"5592\" data-end=\"5595\" \/>\n<h3 data-start=\"5597\" data-end=\"5625\"><span class=\"ez-toc-section\" id=\"EMOTIONAL_STRATEGIES\"><\/span><strong data-start=\"5601\" data-end=\"5625\">EMOTIONAL STRATEGIES<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5627\" data-end=\"5689\">The following ideas may help you to feel stronger emotionally:<\/p>\n<ul data-start=\"5691\" data-end=\"6334\">\n<li data-start=\"5691\" data-end=\"5820\">\n<p data-start=\"5693\" data-end=\"5820\">Be strong, positive, and calm. Starting a few days previous to the exam, visualize yourself getting the score you want or need.<\/p>\n<\/li>\n<li data-start=\"5822\" data-end=\"5990\">\n<p data-start=\"5824\" data-end=\"5990\">Plan time for relaxation \u2013 it will boost your efficiency. Preparing for such a difficult, time-consuming test requires a lot of effort and you deserve regular breaks.<\/p>\n<\/li>\n<li data-start=\"5992\" data-end=\"6176\">\n<p data-start=\"5994\" data-end=\"6176\">Never give up on yourself. Your life is made up of many elements, not just academic. If you do not get the desired score, you can always take the test again and improve your results.<\/p>\n<\/li>\n<li data-start=\"6178\" data-end=\"6334\">\n<p data-start=\"6180\" data-end=\"6334\">Get the support of relatives and friends. Tell them about the test and what you are going through. Ask them to respect your study times and to be patient.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"6336\" data-end=\"6339\" \/>\n<h2 data-start=\"6341\" data-end=\"6358\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong data-start=\"6344\" data-end=\"6358\">Conclusi\u00f3n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"6360\" data-end=\"6580\">To overcome the tension created in preparation for the TOEFL\u00ae test, you must first understand your anxiety, in terms of its type and causes.<br data-start=\"6500\" data-end=\"6503\" \/>Then you can choose the best coping mechanisms for your particular situation.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfC\u00f3mo lidiar con la ansiedad previa a un examen? Si est\u00e1s preparando tu examen de ingl\u00e9s TOEFL\u00ae y te sientes con ansiedad, en este art\u00edculo encontrar\u00e1s informaci\u00f3n sobre los tipos de ansiedad, sus causas y c\u00f3mo reducirla.<\/p>\n","protected":false},"author":7,"featured_media":560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/api.americanlanguage.es\/uploads\/9e0357641e8f45bfaa2f40366bb0035b.jpg","fifu_image_alt":"","footnotes":""},"categories":[5],"tags":[],"class_list":["post-558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-examenes"],"_links":{"self":[{"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/posts\/558","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/comments?post=558"}],"version-history":[{"count":1,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/posts\/558\/revisions"}],"predecessor-version":[{"id":559,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/posts\/558\/revisions\/559"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/media\/560"}],"wp:attachment":[{"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/media?parent=558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/categories?post=558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.americanlanguage.es\/blog-aprender-ingles\/wp-json\/wp\/v2\/tags?post=558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}