Top tips for managing test taking anxiety
Pre-exam nerves are completely normal - even the most confident people can feel a little jittery before a test. But for some, these worries snowball into an intense fear of failure.
Ever felt sick before entering your midterm? Has your mind gone blank or your hands started to shake?
If you’ve ever experienced severe nerves, you may be suffering from test-taking anxiety.
These stressful symptoms are not only distracting. For some, they can be debilitating and deter from the ability to perform well and get a good grade.
Thankfully there are some simple tips for overcoming test anxiety.
If you need test anxiety help, read on to learn how to manage your nerves and grow your confidence so you can ace your next exam.
What is test anxiety?
Test taking anxiety is a form of performance anxiety that causes extreme distress and discomfort due to testing situations. If not dealt with, it can impair learning and lead to poor performance.
And it’s more common than you think.
There is a huge amount of pressure to do well in exams. So it’s not surprising that up to 40% of high school and college students experience anxiety with test taking.
Symptoms of test anxiety
Normal levels of nervousness may result in sweaty palms or butterflies in your stomach. But with test taking anxiety, the symptoms are much more severe.
Test anxiety causes a ‘fight or flight’ body response. A boost of adrenaline puts our brains into panic mode as they prepare for a worst-case scenario. This distracts from being able to answer questions or perform optimally.
There are three types of test anxiety symptoms:
Cognitive symptoms - thoughts and distractions which may include negativity, self-comparison, remembering past failures, being unable to concentrate, and blanking out
Emotional symptoms - feelings of anger, self-doubt, fear, guilt, frustration, hopelessness, inadequacy, and disappointment
Physical symptoms - bodily symptoms that may occur including headaches, nausea, shortness of breath, lightheadedness, excessive sweating, a racing heart, shaking or dry mouth.
Common experiences also include feeling fidgety and restless.
How to calm test anxiety
According to the ADAA, test taking anxiety can be caused by a fear of failure, bad past experience or lack of adequate prep time. But thankfully there are many methods for managing intense nerves before and during a test.
It’s important to note that sometimes people with severe test anxiety are more prone to experience a panic attack. This can be dealt with by a counselor or doctor who can recommend specific coping mechanisms or prescribed medication. If you, or your child, have intense test anxiety, you may be able to receive special accommodations such as additional time or a change to the exam environment.
Test taking tips for anxiety
Below are some different strategies for managing test anxiety and helping to stay calm in your prep stage or exam.
Be prepared
For some people, the cause of their test anxiety is due to a lack of preparation. This can be because the fear of failure is overwhelming, and so they enter ‘denial mode’. However the best way to overcome test taking anxiety is to feel confident by allowing adequate time for studying. Take practice tests beforehand so you know what to expect on the day.
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Look after your wellbeing
A bad night’s sleep and empty stomach are common reasons for heightened nerves. Ignore the temptation to cram into the early hours and instead have at least 9-10 hours sleep the night before your test. A nutritious breakfast is equally important to ensure you don’t have an energy crash.
Challenge negative thinking
It’s easy to fall into a trap of bad thoughts, however this can dramatically affect our performance. Instead of focusing on failure, replace negative thoughts with a positive mental attitude. Switch common assumptions such as ‘I always get this question wrong’ with ‘I am prepared and knowledgeable for this question’. Techniques such as picturing your happy place or repeating a positive mantra like ‘I can do this’ can also be repeated during the test at any point you feel overwhelmed.
It’s also important to go easy on yourself and be realistic. Let go of unachievable or perfectionist expectations and be able to forgive yourself for any mistakes. This will release some of the pressure causing your anxiety.
Breathe and focus
Tests might have a time limit, but that doesn’t mean you need to rush. When we panic, our breathing becomes rapid and shallow, stimulating the fight or flight mode in our brains. Practice deep breathing at home before your test by inhaling and exhaling for at least four seconds each. This will slow down a racing heart and help you to focus on the test. Once you’ve calmed your breathing, you can then concentrate on reading each question slowly to ensure you understand what’s required.
Don’t be afraid to ask for help
Our parents, friends and teachers are here to help us when we feel stressed. Don’t be afraid to ask for advice or talk about your feelings. Hearing outsiders’ experiences of nerves and exams can help us to remember we are not alone.
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Plan ahead
A common cause of stress is lack of time. Ensure you’ll have no need to rush in the run up towards your test by packing everything you’ll need the night before and setting your alarm. That way you can get to the site early and have time to relax beforehand.
Take the stress out of your college application process
Sometimes you need a helping hand to grow your confidence during the college preparation process. If you’re nervous about getting good grades, selecting the right college or need guidance with your application, get in touch with our expert advisors.