Many people experience stress or anxiety before an exam. In fact, a little nervousness can actually help you perform your best. However, when this distress becomes so excessive that it actually interferes with performance on an exam, it is known as 'test anxiety'. If this experience sounds familiar, you’re far from being the only one. In his book Anxiety in Schools, psychology professor Jerrell Cassady notes that between 25 and 40 percent of students experience test anxiety to some extent.
Typical symptoms involve mental distractions and mental blocks, including:
Lots of negative thoughts about failing or not performing well on the test.
Worrying excessively, which interferes with your ability to do well.
Having trouble concentrating and being distracted by noise.
Having trouble remembering what you studied.
Being unable to think effectively about the task.
Being unable to keep your mind on the test.
Being worried about other people scoring higher than you and thinking that you are not smart enough.
You may have physical reactions such as:
Fidgeting
Butterflies in your stomach
Quickened heart rate
Rapid breathing
Nausea
Sweating
Headaches
Stomachaches
These symptoms may prevent you from thinking clearly or concentrating on the test. Test anxiety can be caused by pressure from self or others, past experiences or fear of failure. Those who suffer from it also may feel that they need to achieve a “perfect” score in order to be accepted or feel loved by their parents.
It is important to familiarize yourself with some tips to alleviate the symptoms of anxiety before taking a test.
Conquering Test Anxiety
WHILE STUDYING...
1. Create a Study Schedule
You may feel anxious that the mountain of material you have studied can never be conquered. This feeling is understandable but can be easily fixed! Overcome test anxiety by being properly prepared for the test from the start. Divide your notes into manageable sections and work out a study schedule so that you work away at the material bit by bit. This way, you will feel more confident about the material while preparing for tests. Preparation is critical for your confidence on test day!
2. Take Frequent Study Breaks
Studying for hours on end not only makes it harder to retain the material—it also makes you fixate on the material, leading to feelings of anxiety.
Breaks are important as they give you some space from the material and keep the test in perspective. Make sure you are taking breaks by getting fresh air, meditating, or listening to music every 20-30 minutes while studying.
3. Practice With Mock Tests
A major reason tests create anxiety is because students fear the unknown. You don’t know what questions are going to be on the test—this can be frightening and overwhelming.
Help relieve this anxiety by creating mock tests in the weeks and days leading up to the test. Be sure to remove any study aids or distractions to create an environment that mimics a real testing room. As you complete the mock tests, you will start to feel more comfortable with the material and gain confidence in your test writing abilities.
4. Know When To Seek Help
Don't be afraid to make an appointment with your school counsellor or physician for extra support. If you have a legitimate learning difference, such as dyslexia or ADHD, you could be entitled to extra assistance during exams.
ON TEST DAY...
5. Eat Something Nutritious
Brain-boosting foods that are high in protein and with some sugar will give you energy and keep your mind sharp during the test. A good breakfast will also ensure you don't feel disoriented or lightheaded. Manage your sugar intake levels however—this will help ensure you don't crash midway through the test or start to feel jittery.
6. Arrive Early
It is easy to feel panicked and flustered when running late; arrive early to your test to avoid adding on to existing anxiety.
Be sure to leave extra early so you’re not running late and manage unforeseen circumstances such as train delays or traffic on the road.
7. Keep The Test In Perspective
Many students ‘catastrophize’ exams—they build up the significance of their mark on the exam and worry excessively. It’s important to take grades seriously, but worrying too much can actually hinder your ability to perform. You won’t be able to focus on the material because you are so fixated on not getting anything wrong.
Understanding that a test won’t make or break a final grade can be an effective way to manage exam anxiety. Remind yourself that it’s unrealistic to be perfect on every test or assignment—what’s truly important is that you are putting your best effort into it.
8. Skip A Question If Needed
While taking the test, circle any unknown questions, move on to the next question, and revisit them later. Getting fixated on a difficult question will not only make you feel anxious—it can also eat away valuable test time.
Plus, answering the questions you know first will help you build confidence while taking the test.
9. Breathe!
When your heart starts pounding and negative thoughts start creeping in, take a deep breath. Aside from clearing your head, deep breathing will lower your blood pressure, slow your heart rate, and improve your ability to concentrate.
When the test is over, reward yourself for having tried. Avoid the urge to go over the test questions with others - you cannot change your answers! Learning to beat test anxiety takes time, but facing it will help you learn stress management, which can be applied in many situations besides test-taking!
Integra Education is an educational services firm specialising in the provision of US & UK university admissions counselling, SAT/ACT test preparation and Mathematics & Physics tutoring.
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