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Test Anxiety

What You Can Do To Help Manage Test Anxiety

Test AnxietyWhat You Can Do To Help Manage Test Anxiety
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Anxiety during a test is:

"A feeling of dread or negativity that prevents you from showing his/her teacher what you truly know on a test"


Anxiety during a test is NOT:

"Not studying and feeling unprepared for a test, thus making you feel nervous to take the test"

Behavioral Relaxation Techniques

Behavioral techniques can help you achieve a physiological state of relaxation -- when the body feels relaxed, the mind will follow suit. Regular practice at these techniques will allow you to become more adept at using them when you feel anxious during tests.
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Deep Breathing

This is a simple technique that can be done in the classroom and will not disrupt other students during testing. Click here for instructions.
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Progressive Muscle Relaxation

This technique involves "tensing" ("tightening", "squeezing") different muscle groups in your body one-by-one. Click here for instructions.
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Imagery

Using Imagery means using your imagination to help you relax. As real as feelings of anxiety seem to us, these feelings are all caused by the brain. So, it makes sense to use the brain to overcome these feelings, too! Click here for instructions.

Positive Self Talk

Changing your self-talk about and during situations that cause anxiety is essential to overcoming these negative feelings. It's important to develop positive outlooks on these situations in order to make those thoughts reality. Here are some ideas for changing negative cognitive beliefs to positive ones.
3 Ways to Conquer Your Test Anxiety | The Princeton Review
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Identify the Significance of Threat

Anxiety is a normal, biological reaction to a real or perceived threat. Try to determine why you feel this way. Click here for suggestions.
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Challenge Core Negative Beliefs

You may believe that "I can't do this... I'm stupid and so I'm going to do horribly on this test and when I do, that will be absolutely terrible and I won't be able to handle it." Click here for suggestions on how to challenge negative self-talk.
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Combat Perfectionism

Another core belief you may have is "I must achieve competence or perfection in all that I do". Perfectionism is, of course, impossible to obtain, and so to demand it of yourself or to equate "success" with "perfect performance" is to guarantee "failure". Click here for suggestions on how to challenge perfectionism.
https://www.youtube.com/watch?v=m2zRA5zCA6M

Before the Test:

  • Discuss content with teacher/classmates
  • Study material over a few days/week, rather than cramming the night before a test
  • Review textbook, notes, and homework problems
  • Quiz yourself -- make "practice tests" out of material, instead of just reading/reciting
  • Stay healthy -- exercise, drink water, and sleep often

During the Test:

  • Read the directions carefully (twice!)
  • If you go blank, skip the question and move on
  • If you're taking an essay test and you go blank, pick a question and start writing. It may 'trigger' an answer in your mind
  • Do NOT panic when you see other students start handing in their papers. There's no reward for being the first one finished!

After the Test:

  • Rationalize any fears that occurred prior to the test that did not actually occur during the test
  • Review how study skills translated to feelings of preparedness for the test -- if they didn't seem effective, talk to your teacher about how you can do better next time
  • Relax! You did it! Do something you enjoy doing to celebrate your efforts (go for a walk, go get ice cream, go see a movie, etc.)

In Summary...

Testing is HARD. No one enjoys feeling evaluated and knowing that these tests are important. However, NO TEST IS WORTH YOUR MENTAL HEALTH!!


You are more than a test grade!


Congratulate your effort, not a final score.

Celebrate your feelings of calm, rather than a final score.


Wishing you all a season full of relaxation, deep breathing, and positive energy!

Amanda Pedroza
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