Managing test anxiety
As we approach the holiday season, we also approach midterms, end-of-quarter exams, and all of the in-between! Test anxiety is a common problem for students that can stand in the way of performance and overall well-being. While anxiety is a normal response to a stressor, it is important that we have practical tips to manage and alleviate test anxiety. Below are some strategies on how to get started.
Preparation is essential
Having a study plan to implement with each upcoming test is useful. Some assignments, like pop quizzes, cannot always be well-prepared for, so making sure we have a strong study plan for all the assignments we can prepare for helps keep us mentally in order and avoid cramming. Studying in advance and following a schedule that breaks the material down into manageable chunks is a good place to start. Following that, implementing active learning techniques is really helpful. This can look like summarizing, self-quizzing, or teaching the material to someone else.
Practice breath control
Deep breathing is not a sham! It can be very useful in calming the nervous system. Specific techniques like diaphragmatic breathing, or the 4-7-8 technique (inhale for 4, hold for 7, exhale for 8) can lower the physiological stress response.
Speak positively to yourself
Our self-talk is responsible for our outlook on life. We get to choose to replace our negative thoughts with positive or neutral affirmations. Take time to reflect on past success and capabilities. Speaking to ourselves with phrases like “I am prepared for this” and “I am capable of accomplishing this” can help boost inner confidence and trust, lowering anxiety.
Visualize a successful outcome
Spend a few minutes each morning or night leading up to the test by visualizing success. What would it feel like to be confident during the exam? Invite calmness and confidence. Rehearsing this can help calm our minds for the actual exam day.
Maintain good habits
Regular movement, nutritious meals, and adequate sleep (7.5 hours or more per night), are essential building blocks to resilience against anxiety and maintaining cognitive function. Pulling all-nighters may feel like the way to go, but our brains cannot store long-term memory appropriately without sleep. We are more likely to remember and properly learn material if we are eating, sleeping, and moving well.
Manage your time
Plan study time. It is more likely to get done if it is scheduled for a specific time in the day. Additionally, instead of 5 hours of study time, try incorporating regular breaks in order to keep from burning out and losing focus.
Use relaxation techniques
Relaxation techniques like meditation, progressive muscle relaxation, and yoga are great practices that can help with reducing stress, improving focus, and enhancing well-being. For more ideas on techniques, read my blog, “15 coping skills”.
Focus on learning
The true point of education is to learn. Unfortunately, we have an educational system that commonly works for the test and foregoes actual learning. Taking an approach of focusing on the learning process rather than just the test allows for more well-rounded learning and allows for opportunities for growth and improvement. I talk a little more about this in my blog “Overcoming Perfectionism”.
Seek support
Talking with friends, family, and a licensed therapist can help with alleviating anxiety. Sharing feelings creates a space for emotional support and different perspectives. When we have this support, it’ll help with feeling more understood and less isolated.
Avoid caffeine and other stimulants
We have to limit our intake of caffeine or other stimulants. These worsen feelings of anxiety and impede proper rest.
Using these strategies can help manage test anxiety, ultimately helping perform better on exams. However, if it seems you are still feeling stuck and do not know how to go about implementing the steps, or feel a higher level of care is needed, reach out to schedule an appointment with a licensed mental health professional. With a therapist by your side, it can be easier to think clearly about tackling any barriers that may be in the way of you and your best performance.
Halle Crutch, LPC-Associate offers counseling services on the topics of anxiety and life transitions for teen girls and young adult women in Southlake, Texas, and beyond via in-person and virtual counseling sessions. Ready to get to work? Schedule your initial appointment today!
