Tips for Battling Test Anxiety

This post on the Test Anxiety is written by Kathryn McPhillips, M.S.

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What is Test Anxiety?

Test anxiety is a type of anxiety that manifests in testing situations or situations in which one’s performance is being evaluated. The threat in these situations is the fear of failing a test, which can lead to a loss of self-esteem and a fear of not meeting expectations.  

Test anxiety can develop before, during, or after an exam. While some anxiety or nervousness is expected before an exam, test anxiety can impair an individual’s learning and testing performance. When anxiety begins to impact a student’s performance on exams, further assessment may be needed. 

What Leads to the Development of Test Anxiety?

Many different factors contribute to the development of test anxiety, and they differ from person to person. Both internal and external factors can lead to exam stress. Some common contributors to test anxiety include: 

• Fear of failure. If an individual is afraid of failing a test, they may have difficulty focusing on the test. As a result, they may struggle to perform effectively on the test due to their anxiety. 

• Lack of preparation. Students who procrastinate and wait until the last minute to study may feel unprepared for a test. This feeling of being unprepared can lead to increased feelings of stress and anxiety. 

• Perfectionism. Perfectionistic individuals set high expectations for themselves and fear making mistakes. These high standards result in anxiety before and during exams. 

• High pressure. While some pressure can be motivating, excessive pressure from others, such as family members or friends, can lead to a fear of disappointing them. This heightened sense of pressure results in anxiety that negatively impacts performance on exams. 

• Past poor exam experiences. Suppose an individual has had negative testing experiences, such as failing a test or struggling despite putting in much effort. In that case, the memories can create a sense of dread or fear when presented with a future exam.  

Symptoms of Test Anxiety

Test anxiety symptoms can manifest differently in every individual. The symptoms fall into four different categories: physical, emotional, behavioral, and cognitive.  

• Physical symptoms – nausea, headaches, excessive sweating, and rapid heartbeat 

• Emotional symptoms – feelings of helplessness, anger, disappointment, depression, and fear 

• Behavioral symptoms – faking a sickness to avoid taking a test, fidgeting, difficulty eating and sleeping before a test 

• Cognitive symptoms – difficulty concentrating, racing thoughts, trouble organizing thoughts, comparing oneself to others, and negative self-talk 

Test anxiety can be treated by a mental health professional, but there are some strategies to implement to have a better testing experience. 

Recommend Strategies

Before the test: 

• Prepare for the test a few days or weeks in advance so students can space out their studying. Although many students may “cram” for tests, that is an unhelpful strategy that can lead an individual to feel overwhelmed. Students should also prepare their materials for the exam the night before. 
• Sleep and eat well. Students should get enough rest in the days leading up to the exam. They should also eat well to fuel the mind and body, especially with a good breakfast. Avoid caffeine, as it can increase feelings of anxiety. 
• Avoid negative influences. Avoid conversations with classmates who are unprepared for the exam or lead to feelings of anxiety. 

During the test:

• Arrive early to get settled in the testing environment and choose a seat that minimizes distractions. 
• Relaxation techniques. If students feel physical symptoms of anxiety during the exam, they can engage in relaxation techniques, such as deep breathing exercises and muscle relaxation. 
• Focus on your work. Students should not worry if others finish before them. Instead, they should focus on their work and go at their own pace. 
• Answer the easy questions first to build up confidence. If a question is difficult or takes too long, return to it later. 

After the test:

• Reward efforts. Students should reward themselves after completing the test regardless of how well they think they did. Instead of focusing on the outcome, they should celebrate the effort they put into studying and preparing for the test. 

In Summary

Test anxiety manifests when one’s performance is evaluated. There are a few different contributors rooted in high standards and pressure that lead to the development of test anxiety. Exam stress consists of physical, emotional, behavioral, and cognitive symptoms. Parents can help their children implement strategies before, during, or after the test to decrease their anxiety.

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