10 Tips for Overcoming Test Anxiety

If you’re currently a student (or had the privilege of being one) maybe you’ve experienced anxiety prior to a major exam. The slight ache of nerves can actually help by giving you the adrenaline boost you need to assist you in performing at your top performance. However, if you find that your pre-test stress gets so extreme that it is affecting your performance, you’re likely experiencing anxiety on the test. Find out more about how to get rid of anxiety during tests.

What is Test Anxiety?

It’s a complicated set of emotions like worry or dread along the physical symptoms of fighting or flight that people experience prior to and after a test. It’s a form of performance anxiety, when the pressure for success is so intense that individuals are unable to concentrate and work at 100%. A certain amount of anxiety around testing is normal. However when the symptoms of exam anxiety trigger panic attacks, hinder learning, or hamper the performance of a person, it is important to figure out ways to reduce this reaction.

What Causes Test Anxiety?

According to the Anxiety and Depression Association of America(ADA), test anxiety is caused by the following causes:

• Fear of failure also known as atychiphobia, fear of failing can negatively impact our performance. Students who rely on their sense of self-worth to the outcome of the test are more likely to be afflicted by this fear.
• Unpreparedness: Knowing you didn’t study enough for the day of the test could cause feelings of anxiety and fear.
• Poor test results If you’ve performed poorly on other tests or have negative experiences from tests, you could end up in a vicious cycle of negative thoughts that can affect your performance on subsequent exams.

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The signs

Symptoms range from mild to serious and include:

• Affects on the emotional side: Feelings of anxiety, fear, anger, helplessness, and dread. The most severe signs include depression and low self-esteem.
• Physical symptoms: Headaches, diarrhea, feelings of nausea, shortness of breath, increased heart rate, and light-headedness. In more severe cases, anxiety could trigger an attack of panic.
• Behavior/cognitive signs: Negative self-talk, comparing yourself to others, fidgeting and difficulty in focusing. In some instances anxiety can become so serious that students leave of school.

Tips for overcoming anxiety related to tests

So, how do you overcome anxiety during tests? Here are some test anxiety tips to helpyou:

1. Prepare yourself: Insufficient preparedness can dramatically increase test anxiety. One of the best ways to manage anxiety during tests is to ensure that you are prepared when you take the test. It’s all about studying diligently while getting a great night’s sleeping, and showing up to the class early.
2. Relax your breathing. Anxiety is a cause of shortness of breath, and the heart racing. To reduce theseissues, you can practice regulating your breathing. Take a deep breath through your nose before exhaling using your mouth. This can slow down your breathing and allow you to regulate your heart rate.
3. Keep your mind positive: Having negative thoughts and the fear of catastrophizing, can cause higher levels of anxiety such as depression. Set realistic expectations for yourself . It is important to remember that your self-worth shouldn’t be tied to the results of taking a test.
4. Enjoy more laughter: Laughter is an herbal remedy that improves your mood as well as combats stress. Check out YouTube videos or listening to a hilarious podcast the next time you’re being stressed.
5. Stay fit: Having an active and healthy lifestyle is vital to your mental and physical health. Always make sure you’re getting enough time to sleep, do regular exercise, and practice self-care.
6. Chew gum gum while taking the exam can help keep your mind focused on the task at to be completed, and away thoughts.
7. Try yoga and meditation. Meditation is a good method to train your mind so that it can deal with stressful situations with more ease. It helps you learn to focus on your thoughts and to eliminate negative thoughts as they come to your mind. It is a type of meditation that integrates breathing by moving your body, creating focus on somatic sensations and reducing stress.
8. Listen to music Music has a powerful power to alter your mood. Before a test, try listening to music to ease your nerves. The slower tempo will relax your muscles as well as quiet your thoughts. Additionally, dancing to a tempo-driven song can let you relax.
9. Get together with your pets: Research suggests that spending time with pets can help reduce anxiety and stress for humans. If you don’t have an animal, consider taking on the role of a pet or pet sitting.
10. Contact a counsellor: Your personal therapist, or a counselor from your school’s health center may help you the causes of your anxiety on tests and offer strategies for making it less. Many schools provide resources to helping students overcome their test anxiety.

If you are suffering from severe test anxiety, you’re not on your own. Use the advice above and reach out to the counseling department at your school to seek out additional support.