What is test anxiety?

Everyone has had “butterflies” at test time, but test anxiety is so much more than that. Despite being fully prepared, students who suffer this psychological condition often experience such emotional and physical stress when sitting down for a test that their mind goes totally blank and they may have to literally run away to escape the overwhelming sensations.

“Most people when they are about to be tested know there is a chance you can pass or you can fail, so it’s normal to feel some level of emotional activation,” says Debra Kissen, clinical director of the Light on Anxiety Treatment Center in Chicago. That’s good because it gathers your resources to work hard to prepare.

“It’s when the anxiety becomes more extreme that it goes beyond helpful, flooding the person with anxiety and impacting their performance and becoming so uncomfortable they’d rather avoid the situation than tolerate the feelings of anxiety that come along with it.”

10 Tips to overcome test anxiety.

before the test!

• Eat well. Skip the junk food and nourish your body and brain with healthy food, not just the day of the exam but always. Eat a nutritious, sustaining breakfast on test day, avoiding high sugar foods (like doughnuts) that can cause a sugar crash. If caffeine causes jitteriness, consider skipping the coffee or energy drink before a test.
• Get enough sleep. Regularly, not just the night before. Sleep is directly related to academic performance and can soothe anxiety. An adequate amount will help you operate at 100 percent on test day.
• Keep moving. Everyone knows regular aerobic exercise has myriad benefits, including clearing the mind and decreasing stress levels. Go for a walk!
• Engage in relaxation techniques. Try deep breathing, tensing and relaxing different muscle groups, mindfulness work, meditation, visualization, positive self-talk or yoga.
• Be prepared. It may seem obvious, but study the lessons, review challenging concepts, know your material. This is an easy way to boost your confidence. Develop good study habits. Many schools offer study-skill classes, tutors and other resources. Start studying at least a week before the test to avoid last-minute cramming.

on test day!

• Arrive early. Avoid adding to the stress by running into the classroom at the last minute. Allow time to get seated, get organized and take a few deep breaths before the instructor starts passing out the test papers.
• Use good test-taking skills. Read the directions carefully, budget your time and work at a comfortable pace (but keep an eye on the clock so you don’t run out of time), answer easier questions first then return to the skipped ones, stay focused and recheck your answers if there is time.
• Remember to breathe. If anxiety starts to build, take a few deep, calming breaths and think positive thoughts.

general tips!

• Seek help at your school. Don’t be afraid to ask for help from instructors, tutors or counsellors. Anxiety disorders, including test anxiety, are protected under the Americans with Disabilities Act and those affected may qualify for test-taking accommodations such as a quiet room or additional time. Check out the college’s counselling services; they may offer support and/or study groups.
• Seek help outside your school. Make an appointment with your family physician to discuss whether medication might help alleviate your anxiety. Secure the services of a private therapist or look for support groups. Talking about your anxieties with a professional counsellor or fellow sufferers may help defuse their powerful hold on you.