Moving Forward After a Setback

A few days ago, I spoke with a TDC user who recently passed her MFT Clinical exam. Over the course of our conversation, I learned quite a bit about her path to licensure; it took longer than she hoped, as this was not the first time she took the exam. We discussed her experience with other test prep programs, how she felt after her first attempt, and the unique aspects of test anxiety she encountered as she prepared to retest. This month’s test anxiety blog, born from that conversation, guides you through the retest process and offers strategies and encouragement for those who haven't passed their LCSW or MFT exam.

By the time you are eligible for your licensing exams, you’ve already achieved quite a bit, and you should feel proud and confident! You were accepted into a graduate school program; you successfully completed graduate school and earned a master's degree; you completed many hours of practicum and learned not only the academic aspects of counseling, but also developed clinical skills by working directly with clients. These are incredible achievements. Unfortunately, they sometimes get lost in the narrative that develops for those who do not pass their exams on the first try. People tend to discount these achievements—in cognitive behavioral therapy terms, this is a cognitive distortion in which accomplishments are minimized, and the result of one thing (in this case, the exam) is magnified. This cognitive distortion is powerful and can lead to feelings of failure, defeat, and shame. These emotions are a normal response to a difficult experience, so be gentle with yourself and allow yourself to feel them, but don't let them linger or undermine your future efforts.

So what are some ways to deal with this? First, it’s important to take a break. Take time to understand how this experience is affecting you, and before you prepare for re-examination, work through the negative thoughts and feelings that could keep you from moving forward with confidence.

TDC coaches are here to support you, help you identify and understand the obstacles that hindered your success, and assist you in developing a plan to move forward and PASS. Email your coach letting them know about your testing experience. It's helpful if you can include in your email concerns you had during the exam: did you struggle with the wording of questions, particular subject areas, or maybe time management? Having this information will be useful when you begin to study again.

In addition to the magnification/minimization cognitive distortions noted above, other distortions likely contribute to feeling down or anxious about the exam process and your prospects of becoming a licensed LCSW or MFT. Using automatic thought records will help you identify unhealthy thoughts as they arise and develop a more balanced perspective. 

Imagine a friend didn't pass their LCSW or MFT exam, and write a letter supporting them. Oftentimes, we are more compassionate and understanding toward others than toward ourselves. What words of comfort would you offer to this friend? How would you frame their experience? What words of wisdom or encouragement would you provide?

Identify friends and/or family members who will support and encourage you, and talk with them about your feelings. Give yourself permission to be vulnerable with them and lean on them to receive the love and care you need.

This experience may have profoundly affected your psyche and triggered emotions that make professional support necessary. If you find that you are unable to process this on your own and your regular coping skills are insufficient, individual therapy could be appropriate.

 If you have, or suspect you have, a physical or mental health disability that is affecting test-taking abilities, consider applying for accommodations. If you have Generalized Anxiety, consider applying for extra time. If you have ADHD, consider applying for extra time and/or a private room. People apply for and receive accommodations for many reasons, so be sure to advocate for yourself if appropriate.

If you take the time to work through difficult thoughts and feelings and approach your studies with renewed confidence, the re-examination process will naturally feel easier.

When you are ready to begin your studies, use the information you gathered from your exam to inform your studies (a helpful reframe is to view the exam you took as just another mock exam). Develop a clear study plan with an emphasis on addressing the obstacles you identified during this “mock.” For instance, if you struggled with a particular subject area, take the time to really understand it—not just memorize information, but engage with it in a new way — and reach out for support if you continue to struggle. If time management was an issue, identify the root cause and contact your coach to develop new strategies that will allow you to move more efficiently through the questions and answers.

It will also be important to integrate self-care and anxiety management into your plan. Let’s talk a bit about what this could look like. Self-care can take many forms, including working out, reading a good book, meditating, spending time with friends, and more. Decide what self-care looks like for you, and make a conscious effort to add it to your schedule. This is truly an integral part of your exam prep, so you should always feel good about taking the time to engage in activities that nourish your body and mind. The effects of self-care on your ability to learn and prepare for the exam cannot be overstated.

Finally, make time to integrate anxiety-management techniques every step of the way. Each time you sit down to study, take a few minutes to do a grounding exercise. You can use guided meditation, develop a mantra that makes you feel empowered, or practice basic deep breathing and counting your breaths. In addition, pause throughout your studies and again practice relaxing yourself. If you can build this practice up during your studies, you will be able to access it more easily on exam day.

If, over the course of your studies, you find anxiety is overwhelming you, remember you are not alone. We are here to help you and promise to be with you until you PASS WITH CONFIDENCE!

One of the best ways to reduce anxiety and build confidence is to start with a program that gives you direction, clear start and stop points, and helps you feel prepared for your exam. And that is where we come in. Learn what you need to know for your LMFT or LCSW exams by signing up for one of TDC’s exam prep programs and getting ready today!

Amanda Rowan has helped thousands of therapists and social workers pass their licensing exams. Are you our next success story?