Test Anxiety Tips

It’s normal to feel nervous minutes before and during an exam. Feeling nervous or worried before an exam is extremely common among students across all ages. Anxiety for testing can present itself in mental and physical symptoms. Student’s may experience self-doubt, racing thoughts, inability to concentrate, nausea, head and/or stomach aches.

What can you do if these anxieties begin to interfere with your ability to perform your best during an exam? Reasons why someone may experience test anxiety include a fear of failure, lack of preparation time, or previous negative test taking experiences. Here are 4 tips that can help you better manage these anxieties and keep calm while testing. 

1. Begin Preparing Early

We often feel like we can put off studying for an exam the further the test date is. There is no sense of urgency to begin to prepare for something that is two weeks away. This may lead to cramming, studying done usually the night before a test. While test anxiety is common, feeling unprepared with the material will heighten the emotions and feelings that you may not do well. This is why it’s important to familiarize yourself and feel confident in your understanding of the material and ultimately your performance. 

Mornings can be hard for anyone, with the added pressure of a pending exam getting out the door can be more difficult. Preparing before the exam lessens any frustration or rushing that may happen the morning of testing. 

Things to consider preparing the night before:

• Backpack

• Outfit 

• Snacks and/or lunch

  Set an alarm: Give yourself enough time to get ready, eat, and arrive to class/testing site early

2. Sleep

Our brains work best when we’re well rested. Not sleeping enough can increase our test anxiety. We won’t be able to catch slight differences in answer choices or be able to recall what we have studied if we are tired. Preparation from the previous tip can play a big role in this, if you’re cramming the night before you are most likely sacrificing the quality of your sleep. Setting yourself for success includes making sure you are getting 8-9 hours of continuous sleep the night before a big test. 

3. Diet

Breakfast is the most important meal of the day! As cliche as it sounds, our brain and body use food as energy in order to work. Having a nutritious breakfast and snack throughout the day are always important, especially on the day of a test. You need to make sure you’re giving your body the right resources to work with. Although it’s tempting to have a sugary cereal as a quick meal, foods high in sugar are typically followed by a crash which would cause you to be tired or feel irritable. 

It’s also important to be mindful of your caffeine intake. Coffee is typically used as a way to wake up or feel energized throughout the day. Too much caffeine can heighten or create feelings of anxiety. Making sure you get a full night's rest and eating a nutritious meal can minimize the need for coffee that day. There are other alternatives you can have on a testing day instead of coffee, like tea, that have less caffeine.    

4. Relaxation Techniques

When experiencing test anxiety, you may notice that your thoughts are racing and your breath is becoming shallow. Practicing relaxation techniques prior to testing, like deep breathing, can help calm yourself down in these scenarios. When you’re finding it hard to concentrate, bring your attention to what is in front of you. Take a deep breath in and hold it for 2-3 seconds before releasing. While you are doing this, try to bring your attention to your surroundings. It can be hard to take yourself out of your head when you’re feeling anxious. Bringing awareness to small details, like the color of your shirt or socks that day, can help bring you back into the moment. 

If you continue to experience difficulties managing your anxiety before and during an exam after trying these tips, there are still plenty of more options! For strategies tailored to your needs or a better understanding of your test anxiety consider receiving a neuropsychological evaluation. There are ways to make your experience easier and we can work together to find them.     

By: Arusy Lemus

If this is a concern for you or your child and would like more information, you can schedule a free 15-minute consultation with one of our doctors to discuss the benefits of testing and determine your needs.