6 Tips For Overcoming Test Anxiety
FSAs, EOCs, Final Exams, OH MY! With the school year ending, many of my clients are in the midst of preparing for and taking tests, standardized and otherwise. Test anxiety has been a hot topic these last few weeks.
But how do I know if I have test anxiety?
Some anxiety about taking exams is pretty normal and actually helps motivate us to study. Test anxiety on the other hand, is different. It’s that feeling you get when you start to freak out before a test. Your heart beats faster, you feel fidgety, lose your focus, and even blank out. For some, the anxiety starts days before the actual test. You might even experience bad dreams about failing. No matter how hard you study, you feel the same nerves settle in. If the pressure of test taking is starting to get to you, try following some of these tips to help.
6 Tips to help with test anxiety
1. Have a plan. Start preparing with ample time to study before your test. This doesn’t apply to state testing like FSAs. But for exams you can study for, don’t wait until the last minute to cram the night before. Our brains need time to absorb information through repetition over time. Keep in mind that procrastinating only gives you temporary relief from anxiety and makes it worse in the long run. Long-term relief comes from being organized, having a study plan, and making it a priority.
2. Create a calm study environment. If you can, try to match your study environment to your testing environment. If you are taking your test in a quiet classroom, it’s not going to be helpful to do all your studying in a loud coffee shop. Your brain thrives on consistency and routine. Although music can make studying more enjoyable, give yourself some time to study without it as well.
3. Take care of yourself. Self-care is super important during testing periods. Start your self-care routine early. Make sure you are eating, sleeping at least 8 hours a night, drinking lots of water, and getting some physical activity. Never underestimate these basic needs. Your brain functions optimally when your body is being properly cared for.
4. Self-pep-talks. What you say to yourself matters. Research from studies show that if you’re being critical and hard on yourself, you’re less likely to succeed. Consider changing the things you say to yourself and work on improving your internal dialogue a week (or weeks) before a big test. Remind yourself of times you had success. Say things to yourself like, “I am prepared and have the resources I need inside of me,” instead of, “I’m going to fail.” Try out things like, “This one test does not define my whole academic career,” or “I am capable of doing my best.” During test time be gentle on yourself. Your best is enough! If you begin to blank out try saying to yourself, “I can answer the next question, it’s ok if I don’t know this answer right now.”
5. Use a relaxation anchor cue. Mindfulness and other coping or relaxation skills can help during the study process and/or during a test. Identify something you can use as a cue to remind yourself to take a deep breath or use a mindfulness skill. For example, you can use your pencil or a clock on the wall as a cue that reminds you to practice a relaxation technique. Mindfulness skills are a great way to stay grounded and present. Use your 5 senses and identify things around you that you can see, hear, touch, taste, and smell. Repeat this a few times to help escape worry thinking and be more in the moment.
6. Have a plan for test day. You’ve been studying, preparing, and using these skills. There is no need to cram at this point! Remember, you have the resources you need inside of you because you prepared! That means you can go to bed early and get plenty of sleep. Set your alarm so that you have some extra time in the morning to get in the right mindset, eat breakfast, and get to your test early. Reduce your anxiety on test day by not rushing around. Start your self-pep-talk when you wake up.
Tests are hard, and it’s normal to experience some anxiety before or during a test. Give yourself permission to accept some of these feelings. After all, if it wasn’t for anxiety, we probably wouldn’t study at all. Visualize yourself succeeding. You’ve got this. And if you feel like you need more help with overcoming test or performance anxiety, contact us for more support.
References
Sánchez, Flor. (2015). Self-Talk and academic performance. Anales de Psicología. Anales de Psicología. 10.6018/analesps.32.1.188441.
https://learningcenter.unc.edu/tips-and-tools/tackling-test-anxiety/
