How to Navigate Test Anxiety

Most students experience some level of anxiety when taking an exam.  When the anxiety is intense and interferes with test performance, it is known as test anxiety.  Test anxiety is considered a performance anxiety since there is pressure to do well in a given situation.  

The stress over the exam produces the body’s “fight or flight” response. Your body releases adrenaline but the energy used to access short term memory gets diverted into being on high alert. As a result, the brain prepares for the worst, and it becomes very challenging to imagine being successful in answering questions.

The symptoms of test anxiety include cognitive, physical and emotional.  Cognitive symptoms include mind blanking, racing thoughts and difficulty concentrating.  Physical symptoms can be sweating, increased heart rate, nausea, or tense muscles. Emotional symptoms include worry, frustration, fear or  disappointment.

How to reduce your test anxiety:

1. Practice deep breathing exercises daily.

2. Eat well balanced meals. 

3. Keep hydrated.

4. Exercise to reduce anxiety and stress.

5. Keep organized and maintain a realistic study schedule.

6. Go to bed at a reasonable hour so you can get at least 7 hours of sleep a night.

7. Be proactive and ask your teacher, friend or counselor for help.

What to do on the day of the test:

1. Practice deep breathing as you are walking to your exam and during the exam.

2. Practice positive self talk such as “I’m prepared,” “I can do this,” “Relax and breath.”

3. Be sure to read each item carefully and answer appropriately.

4. If your mind goes blank, put your pen/pencil down, sit up straight and take a few deep breaths.  If you don’t recognize the question, go to the next question.

5. Occasionally stretch so that your body stays relaxed.

6. Remind yourself that some anxiety is normal and that you know the material.

If you need additional support please set up a free phone consultation to discuss how counseling can be helpful.