Test Anxiety
What is Test Anxiety?
The biological components are hormonal and chemical changes in the body which cause many physical symptoms such as nausea and rapid heartbeat. The common behavioral response is avoidance.
For many, procrastination is part of the avoidance. Then, you cram for a test. The human brain cannot handle that much information at once, which leads to being overwhelmed. This can create even more anxiety, and a vicious cycle develops.
Ex: “My test is not until Friday so I have plenty of time to study… Oh, no my test is tomorrow, I only have 30 minutes to study.”
What can I do about Test Anxiety?
Most students will feel a certain amount of stress when taking a test. After all, tests can have a major impact on your grade. The good news is test taking is a skill that can be learned. The best way to learn this skill is through preparation, visualizing success, and belief in oneself. Compare it to learning a sport like basketball. You have to practice dribbling, passing, offense, defense, etc… daily until you master each skill set, and then you keep working on it to continue improving. You are teaching your body muscle memory. Your mind works the same way, and by doing your homework daily, reviewing your notes, etc… you are strengthening your brain capacity. Many professional athletes discuss visualizing scoring or making a key defensive play to win a game. Visualization is a positive tool that can help you. Would you go into a game without knowing what you were doing? Would you go into a test without knowing what you were doing?
- Don’t procrastinate. Waiting until the last minute and cramming will only add to your stress. Start studying days in advance or even a week in advance. Find out what works for you, e.g., flashcards, taking notes of the chapter, or visual aids. Quiz yourself!! This will show you what you do and don’t know, giving you confidence for the test.
Ex: “ I have studied every day for 30 minutes and after quizzing myself today I know all but one question. I will review it again and quiz myself. I feel really good about it.
Pay attention in class and take good notes. Many times teachers will give you hints about what will be on the test and will often repeat the important information. Talk to your teacher if you have questions or want to know what kind of test you are taking and what you should study the most.
Ex: “My teacher kept saying something about the 5 most important facts for studying. I don’t have those in my notes and can’t find them in the book. I better go in before school and ask him what those facts are because I know that will be on the test.”
On the day of the test, read the directions carefully, and skip questions you are unsure about because there may be questions that give you clues as you get further along in the test. Don’t worry when others finish the test. It is not a race. It is about doing your best and you will have plenty of time.
Ex: “Oh man, Jim just turned in his test and I am only halfway done. I am going at a good pace and know all the answers, so I am good, I just need to stay focused.”