Tips to Reduce Test Anxiety

With the school year in full swing, students may be experiencing increased test anxiety, which is an intense feeling of worry about performing well or the general experience of taking a test. Some symptoms of test anxiety can include difficulty concentrating, trouble falling asleep before the night of the test, and even more physical symptoms like a stomach or trouble breathing when trying to take the test. This is unfortunately a common experience, with one study finding that approximately one third of college students reported having test anxiety. Luckily, there are some things you can try to help reduce test anxiety which are listed below. 

1) Create a Test Taking Routine

When there is structure and people know what to expect, this can help relieve some anxiety. The night before a test, prepare your bag for school, and try to go to sleep at a set time. The morning before the test, have a satisfying breakfast that has protein and carbohydrates to fuel your body and brain. Pick a song to listen to on the way to the test that can pump you up and/or calm you down. You can add anything else to the routine that would help you feel prepared and ready to sit down for the test. 

2) Try Practicing Mindfulness to Calm Down

When studying for a test and in the moments before the test is administered, test anxiety can creep up or increase. During these times, it is helpful to employ mindfulness techniques to calm your body and refocus your mind. You can start with something basic like doing some deep breaths. Other mindful activities include meditation, listening to music and even doing some coloring. If you want more information on mindfulness, refer to “Mindfulness Has No Age” here.  

3) Ask Questions About the Test Format

Being prepared for the test and having as much information on what you are being asked to do can abate some of the stress surrounding the exam. While the test is being discussed in class, ask about what the structure of the test will look like and what the teacher/professor thinks the best way to study would be. Also, take advantage of any study guides that are provided and create practice questions using the format that the test will be given in. This way, when you receive the test, hopefully the questions are not a shock. 

4) Talk to Others Who Can Support You

Feeling this anxiety can be isolating which can worsen your negative emotions. Find a friend or family member you feel comfortable with to talk with when you are feeling this way. Even just vocalizing your emotions can give you some mental release and help calm you. If you feel comfortable, having a conversation with your teacher/professor about your test anxiety can also help them recognize when you need support in the classroom, and may even help them implement a more understanding test taking environment.