Overcoming Test Anxiety
As school ramps up, many students experience test anxiety.
Test anxiety affects students of all ages – from elementary school to college and beyond. While some stress can be motivating, high levels of anxiety can negatively impact performance and well-being.
What is Test Anxiety?
First, we need to understand test anxiety - Understanding and learning how to manage it can help students perform better and feel more confident at school. Test anxiety is a form of performance anxiety that occurs in testing situations. You might have test anxiety if you experience these symptoms:
Shaking
Sweating
Rapid Heartbeat
Stomach issues
Fear or panic
Self-doubt and/or negative self-talk
Inability to focus
Focusing on a negative outcome, rather than the test material
“Blanking” – forgetting known information
Causes of Test Anxiety
Several factors can contribute to test anxiety, including:
Fear of Failure – having high expectations from oneself or others can create a pressure to succeed
Perfectionism – similar to fear of failure, setting unrealistically high standards can lead to intense fear of making mistakes
Lack of Preparation – not studying, or avoiding studying, as well as overall poor study habits can lead to test anxiety
Previous Testing Struggles – Past failures or difficult testing experiences can increase anxiety for future tests – many people with ADHD might remember past experiences that create nerves for future tests
Personal Stressors – external factors can also play a role in testing – family or friend conflict or significant life changes and challenges
Overcoming Test Anxiety
Overcoming test anxiety involves preparation, managing stress, and practicing coping skills. Here are some strategies to help reduce test anxiety:
Preparation:
Learn what study methods best work for you – talking through and explaining the material, flashcards, study groups, etc.
Create a ‘study schedule’ in advance, to avoid last-minute cramming (creating more stress).
Take practice tests under timed conditions to become familiar with the testing.
Environment – work with teacher, parents, or school counselors to help with this.
Practice Healthy Habits:
Ensure you get enough sleep, especially in the days leading up to the test.
Eat a balanced diet and stay hydrated.
Incorporate regular and fun activities outside to reduce stress.
Develop Test-Taking Strategies:
Answer the questions you know first to build confidence, then tackle more challenging questions.
Use relaxation techniques, such as deep breathing to calm your mind and body during the test.
Challenge Negative Thoughts:
Practice positive self-talk to replace negative thoughts with affirmations like, “I am prepared and capable” – starting in the morning the day of the test.
Focus on the process of learning rather than the outcome to reduce pressure and build a growth mindset.
Remind yourself throughout the test – one question at a time!
Increase Overall Confidence:
Set realistic goals with parent, teacher, or counselor.
Celebrate every success – even the small ones and regularly check in about your wins and achievements.
Seek Support:
Talk to teachers, counselors, or peers about your anxiety for additional support and resources.
Consider working with a therapist to address underlying issues contributing to anxiety.
Remember, some stress is natural! The goal is to manage stress before it becomes overwhelming. By practicing these strategies and knowing your anxiety triggers, you can beat test anxiety. Overcoming test anxiety not only helps in academic settings but also builds resilience and confidence for future challenges, pressures, and work settings. If test anxiety is severely impacting your life, do not hesitate to seek professional help from a school counselor or mental health professional.
Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.
This blog was written by Hannah Jordan.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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