Test Anxiety

Test Anxiety is the worry caused by having to take tests. Many students suffer from test anxiety. Symptoms of test anxiety may include mental distraction, students can be easily distracted by noise, uncomfortable temperature, etc. Physical symptoms such as butterflies in the stomach, quickened heart rate and breathing rate, sweaty palms, headaches, and even nausea are common. In fact, many students also suffer from mental blocks where they are unable to effectively think about the task at hand. Most all students feel some level of anxiety when they are taking a test, but some students have very intense feelings that affect their performance. The students who rise to the challenge tend to view exams as a chance to show what they know. However some students see tests as very threatening, and may do poorly, regardless of the material that he/she knows. Is it very important to get control of this anxiety, and this will help you do and feel better.

Because test anxiety can be caused by pressure, past experiences and fear of failure:

• Don't put your whole future on the line with a single test. One test will not make or break your chance at graduating, going to post-secondary, or getting a job.
• Learn how to relax and control your anxiety. Don't rely on drugs to help they tend to cause even more anxiety.
• Studying can bring results.
• Do not fall into the trap of low expectations.
• Try to focus your energies on preparing for your test instead of putting pressure on yourself. I can't let my parents down. (They'll love you no matter what).
• Learn some good study habits and use relaxation techniques in the exam room to keep your head clear.
• Improve your concentration during the test, and keep your mind on the test, not plans for the weekend, etc. Some self-discipline techniques could help with this.
• Don't compete with others. Learn in the way that's best for you and set your own goals.
• If you think of the answer after you've passed in the test, this is because the tension is released. Relaxing techniques can help before the test.
• Effective studying will give you confidence.
• Learn good test-taking skills.

Relaxation Exercise

In previous parts of this guide there are sections to learn about effective studying and test taking strategies. However, here is a relaxation technique that can be very effective:

Tighten the muscles in your toes and hold that for a count of 10. Let go and enjoy the release of tension. Flex the muscles in your feet and hold for a count of 10. Then relax and enjoy the feeling. Move slowly up through your body, legs, abdomen, etc, contracting and relaxing muscles. Make sure to breathe deeply and slowly. This technique can be used when you feel yourself becoming anxious, to help you sleep the night before an exam or between study sessions.

If you're writing an exam and your mind is blocked by the tension:

Close your eyes and take a long, deep breath. Let it out slowly. Concentrate on your breathing, actually feel or hear yourself breathe. Dont worry about the time, test, or tension. Repeat, and then return to the test.

You CAN learn to control your anxiety. Try to think positively. Instead of saying "I could never study enough for this test" try saying "I have a lot to study, but if I stick to my schedule and concentrate, I can do it". Also, learn how to use your imagination in a positive way. When you let your imagination go overboard, anxiety is sure to follow. Cast yourself as a winner, not a loser. Imagine yourself as calm and in control. It's also important to make sure to have a healthy diet and to exercise regularly. This will help you sleep better and also help with your ability to handle pressure.

You can beat test anxiety!

1.) Study effectively to learn the material

2.) Learn good test-taking strategies

3.) Learn and use relaxation techniques.