Managing Test Anxiety

Thank you to the Center for School, College and Career Resources, which provides information to help students reach their education and career goals and contacted PlanDNoVa earlier this month with a list of general resources.  Please see below to learn more about one of the topics, test anxiety.

With Advanced Placement, International Baccalaureate and Final Exams rapidly approaching, test anxiety can be a common cause of stress for adolescents with existing mental health issues. Symptoms of test anxiety can be both physical and mental and often negatively impact students’ performance. Ways to manage or reduce test anxiety include:

Study as much as possible – One cause of test anxiety is an individual’s fear that he or she did not study enough. Preparing fully for an exam can reduce or eliminate this concern.

Try to mimic the test taking conditions – Do practice problems or tests under timed conditions. If possible, study in the same classroom or building where the exam will take place. This will allow you to become familiar with exam day procedures and surroundings so hopefully there are no surprises.

Study effectively – Use flashcards; practice on old exams; outline and rewrite your notes; organize study groups with friends; and/or take regular breaks, which actually help with the long-term retention of information.

Find ways to calm yourself – This could be as simple as squeezing a stress ball; taking deep breaths; chewing gum; tensing and relaxing different muscle groups, such as those in your shoulders; and/or engaging in positive self-talk like, “I can write this essay if I break it into smaller steps.” or “I have done the work and I am going to succeed.”

Watch your diet – Eat well, avoiding sugar-laden snacks and too much caffeine, which can worsen the physical symptoms of test anxiety. Also, drink plenty of water, which can not only lessen anxiety, but also boost short-term memory.

Get enough sleep – Do not stay up late studying the night before an exam. The more well rested you are, the better your memory and ability to focus will be and the less stressed you will feel.

Exercise regularly – Physical activity releases tension. It also can improve your mood, boost your energy level and help you fall asleep faster and more deeply.

Make sure you have plenty of time and know all of the rules – Identify where you are taking the test ahead of time and make sure to allow for possible delays on the day of the exam, like unexpected morning traffic or a room change. Pack any necessary supplies, like an approved calculator and/or watch, water and a snack the night before. Remember to leave your cell phone in your locker or another safe location during the test.

When you receive the test – Read the directions twice and then organize your time efficiently. Do not rush during the exam. Work at a comfortable pace and do not worry about your classmates’ progress.

If you find yourself feeling overwhelmed during the exam – Take a few moments to focus on something in the room, like your pencil or the sounds of the overhead lights. This can help you clear your mind before you continue with the test.

Repeatedly remind yourself that the test is only a test. After your exam is over, reward yourself by getting coffee or eating at a favorite restaurant, watching a movie or show on Netflix, finding new music you like on Spotify, going thrifting, or relaxing and doing nothing at all. You earned it!