If you deal with test anxiety, you know how stressful it can be. You might feel alone like you’re the only one who has this issue, but test anxiety is actually quite common. Nervousness and anxiety are perfectly normal reactions to stress. However, for some people, this fear can become so intense that it actually interferes with their ability to perform well on a test.
Mental Causes
In addition to the underlying biological reason for anxiety, there are many mental factors that can play a role in test anxiety. Student expectations are one major mental reason. For example, if a student believes that she will perform poorly on an exam, she is far more likely to become anxious before and during a test.
In stressful situations, such as before and during an exam, the body releases a hormone called adrenaline. This helps prepare the body to deal with what is about to happen and is commonly referred to as the “fight-or-flight” response. Essentially, this response prepares you to either stay and deal with the stress or escape the condition entirely. In a lot of cases, this adrenaline rush is actually a good thing. It helps prepare you to deal effectively with stressful situations, ensuring that you are alert and ready.
So what accurately can you do to prevent or minimize test anxiety? Here are some strategies to help:
Make sure you’re prepared-That means studying for the test until you feel comfortable with the material. Don’t wait until the night before. If you aren’t sure how to study, ask a teacher or parent for help. Being prepared will boost your confidence, which will lessen your test anxiety.
Get enough sleep- A good night’s sleep will help your concentration and memory.
Take deep breaths– If you start to feel anxious while you’re taking your test, breathe deeply, in through your nose and out through your mouth. Work through each question or problem one at a time, taking a deep breath in between each one as needed. Making sure you are giving your lungs plenty of oxygen can help your focus and sense of calm.
Avoid the perfectionist trap– Don’t expect to be perfect. We all make mistakes and that’s okay. Knowing you’ve done your best and worked hard is really all that matters, not perfection.