Pencils Down, Your Time Is Up: 5 (+1) Strategies to Overcome Test Anxiety (A Reader Request)

For the first time in almost 10 years writing this blog, I’ve had a reader request that I address a particular topic! So, of course, I am very happy to oblige, especially since this particular topic is one that is very important to me as both an educator and a student–TEST ANXIETY!!

I suppose that I’ve been fortunate in this particular area. With all of my anxieties, and there are many, test anxiety is not something from which I’ve ever suffered. I’ve always performed well on tests and taking them never produced much stress for me.

However, that is certainly not true for many friends, family members, and my students. I personally know a large number of people who suffer from test anxiety–some of them experience severe, adverse effects.

What is test anxiety exactly?

In his book, Test Anxiety: The State of the Art (1993), Moshe Zeidner defines test anxiety as, “a combination of physiological over-arousal, tension and somatic symptoms, along with worry, dread, fear of failure, and catastrophizing, that occur before or during test situations.”

That’s a whole lot of what my grandmother used to call $5 words that basically means when you go in to take a test, you’re so worried about failing or not doing well that your sympathetic nervous system (that part of the nervous system that controls our “fight or flight” response) kicks into overdrive causing both psychological and physical symptoms in the body.

It’s important to note that these symptoms don’t only occur during tests. Often times, people experience anticipatory anxiety (symptoms of anxiety prior to the event) which can cause problems for days or even weeks ahead of time.

What causes test anxiety?

According to the Anxiety & Depression Association of America (ADAA), some of the causes of test anxiety include: fear of failurelack of preparation, and poor test history.

Fear of Failure
Often times, students who have high expectations for themselves, or whose parents, guardians, family, colleagues, etc. have high expectations for them, have an intense fear of failure. This fear is directly linked to those expectations. Although the expectations are a constant in that student’s life, fear associated with the thought of failure intensifies during tests.

Lack of Preparation
Some students are anxious about tests simply because they did not adequately prepare for them, or because their preparation was hurried or “crammed” into a very short period of time close to the date of the test. As the student becomes aware of their lack of preparation, anxiety sets in about the outcome of the test.

Poor Test History
Of all the causes of test anxiety, poor testing history has been the most common among my students and people I know. Without getting into the quagmire of opining on our education system’s obsession with standardized tests, suffice it to say that students now days are tested far more than when I was in school. And, the truth of the matter is now, just as it was back then, that there are some students who just don’t test well. After multiple experiences with failure on tests, many of these students develop a mental “block” about testing, which leads to anxiety, which leads to poor performance…and the vicious cycle is born.

What are the symptoms of test anxiety?

According to the ADAA, symptoms of test anxiety may include (but are not limited to):

  • Physical Symptoms–“Headache, nausea, diarrhea, excessive sweating, shortness of breath, rapid heartbeat, light-headedness and feeling faint can all occur. Test anxiety can lead to a panic attack, which is the abrupt onset of intense fear or discomfort in which individuals may feel like they are unable to breathe or having a heart attack.”
  • Emotional Symptoms–“Feelings of anger, fear, helplessness and disappointment are common emotional responses to test anxiety.”
  • Behavioral/Cognitive Symptoms–“Difficulty concentrating, thinking negatively and comparing yourself to others are common symptoms of test anxiety.”

These symptoms are, of course, not all present in every student; and some students may experience symptoms which are entirely different.

To read the ADAA’s entire page on Test Anxiety, click here.

5 Strategies for Avoiding Test Anxiety

  1. Be prepared. The biggest mistake I see my students make when it comes to taking tests is that they don’t adequately prepare. When they do assignments leading up to the test, they simply complete the assignment and then move on. They don’t study what they learned from the assignment while they’re doing it, or when it is returned to them after being graded. Students often wait until a day or two ahead of time, or even the night before a test and “cram” for it. According to researchers at UCLA, cramming for tests, and the “trade off” with lack of sleep, is one of the least effective ways to study for tests. They say that the best method for test preparation is “maintain[ing] a regular study schedule” (UCLA Newsroom, 2012).
  2. Use good test taking strategies. This really isn’t rocket science. In fact, you’ve likely heard this since your very first days in school. When taking a test, you should do all of the following:
    • Read the directions. Too many students don’t bother to read the directions and miss questions because they didn’t.
    • If you don’t know it, skip it and come back. As a general rule, I allow myself about one minute to read and think about a test question (depending on the number of questions and how much time I have to take the test). If I’m not sure of the answer by then, I flag it–mark it to come back to later–and move on. Then, if time allows, I return to the question and give myself a little more time. If I still don’t know it…..I MAKE AN EDUCATED GUESS! Never leave a question blank. If you do, you have a 100% chance of missing it.
    • Keep your focus on the test. It’s important that, while you’re working on the test, you stay focused on the test…on your test. Don’t get hung up on what other students are doing or on which students have already finished. Your job is your test. Just focus.
  3. Keep yourself healthy. I wrote in one of my other posts how important it is to be physically healthy in order to maintain good mental health. Fighting test anxiety is no different. Before your test be sure that you’ve a) had enough sleep the night before–don’t stay up cramming, and b) you have a good, nutritious meal. Yes, your grandmother was right! Breakfast is the most important meal of the day. Be sure that you eat it, even if you think you’re too nervous to eat! That goes for other meals during the day if your test isn’t in the morning.
  4. RELAX!! Part of the reason that many of my students who consistently performed poorly on tests did so is because they couldn’t relax. They got themselves so worked up over the test that they almost certainly doomed themselves. It is important to be as relaxed as possible. Some nerves are ok…they mean that you care. But, getting so nervous that you lose focus is not good at all. Before the test, if possible, find a quiet place. Close your eyes. Try not to think about the test. Take some long, deep breaths, in through your nose and out through your mouth, allowing at least 2 seconds for each. If you don’t have a quiet place to do that before the test, just sit at your desk, be quiet in yourself, close your eyes, and breathe. Then, while you’re taking the test….keep breathing!
  5. Stay positive. There really is no substitute fora positive attitude. If you walk into a test believing you’re going to fail, you probably will. But, if you walk in telling yourself that you know the material, you’re prepared, you’re going to focus and try your hardest, then you dramatically increase your chances at success.

And now, your +1

Examine  and evaluate expectations. One of the traps that people with anxiety disorders often fall into is the trap of unrealistic expectations. From time to time, we must take time out to examine and evaluate not only our expectations of ourselves, but also the expectations that other people have for us.

When examining and evaluating expectations ask yourself 2 questions:

  1. Is this an expectation I have of myself, or is this someone else’s expectation of/for me?
  2. Is this expectation realistic or achievable?

It’s OK to say “No.” No is a sentence all by itself. If the expectations that you are laboring under are either a) someone else’s for you, b) unrealistic/unachievable, or c) both, them dump them! Just say no! Reevaluate and regroup. It’s OK to change your expectations and to change your mind!

Don’t Ignore Warning Signs

Changing your mindset, your habits, and your focus can and will help curb test anxiety. However, if your anxiety has reached the point where it is impacting your ability to function and succeed in your education or job, it is very important that you seek help.

As with any other type of anxiety, there are professionals available who can help you overcome this severe anxiety. Don’t ignore warning signs! They are the same as with other forms of anxiety: chronic sadness, thoughts of suicide, feeling hopeless about your life, separating yourself from the outside world, diminishing physical health. These are all signs that your anxiety has reached a level where professional help is necessary. Seek it out. There is hope!

I hope that something I’ve written here will help you overcome anxieties about taking tests. I know this is a big problem for many students, but I also know that it can be overcome.

If you have any thoughts, suggestions, or encouraging words, please leave them below in the comments section.

Until next time…

Love and light,
Jason


I hope these posts are helpful to you, whomever you may be. If you’re struggling with anxiety, panic attacks, and depression, there is hope to be found. You can call the Panic Disorder Information Hotline at 800-64-PANIC (72642). (The page links to more information about anxiety and panic disorders.)

As always, if you or someone you know is suffering from any sort of mental illness or disorder, please reach out for help because there is help to be found!

Please share this post! Even if you don’t suffer, or don’t think you know anyone who does, you might just reach someone you didn’t even know and offer them HOPE! Thank you!!

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s