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You studied all night–no, you studied all week–going over and over each geometric formula and drilling the characteristics of each shape into your brain. As soon as you wake up, though, you’re flooded with fear and doubt–feelings that follow you into the classroom and take up all your energy throughout the test. 

If you have test anxiety, you know how it feels for a chemistry test to take up an entire week’s worth of brain power. No fun. 

Some anxiety before tests is actually good, because it can ignite your motivation. But when anxiety gets debilitating, where all you can think about is your inability to nail your Spanish conjugations, it’s probably time to slow down and take a look at what’s going on.  

When you factor in general student stress, it seems that we should be giving test anxiety more attention. A 2019 study noted that student stress levels have been on the rise for decades and that current college student stress rates are at an all time high. Plus, anxiety disorders are the most common mental illness throughout the US, affecting around 18% of the population annually. 

Severe test anxiety can carry over into other aspects of your life–social life, athletics, family, sleep, physical health. Luckily, you can learn how to combat anxiety’s effects and take back your life!

Why Do Some People Get Test Anxiety?

Test anxiety typically stems from one’s beliefs and thoughts, and not from hard facts–after all, people often describe anxiety as being part of a cyclical type of thought process, where your brain leads you to follow one thought with other thoughts that may be irrational.   

Some of the common causes of test anxiety include:

  • Fear that you won’t live up to other people’s expectations and that you’ll lose their respect if you do fail 
  • Measuring your worth with test scores
  • Feeling helpless and as if you don’t have control over academic performance
  • Lack of preparation

Test Anxiety Symptoms

Test anxiety can cause emotional, physical, and cognitive symptoms, all of which may hinder your everyday activities and mindset. Emotional symptoms may include feeling hopeless, low self-esteem, depression, and self-doubt. Examples of physical symptoms are sweating, shaking, rapid heartbeat, nausea, and headaches. Finally, major cognitive symptoms are feeling fidgety/restless, forgetfulness, procrastination, and negative thinking. 

How to Reduce Test Anxiety

There are several simple and doable ways to reduce and maybe even eliminate test anxiety if you exercise them consistently and with a bit of determination.  

Change Your Perspective

Since your anxiety-fueled thoughts largely have to do with your mind crafting a certain mindset, altering this perspective is a pivotal step in reducing your test anxiety. Regularly remind yourself that a math test is just a math test, not an earth-shattering event.     

Learn Relaxation Techniques 

Relaxation techniques could mean a number of things: deep breathing exercises, positive mantras, certain power-positions, etc. Or, for some people, a rigorous exercise routine and the natural dopamine release is key for relaxation. Find what works for you, and then implement it when you need to find your calm. Maybe you can even take a break and get into one of those reading lists that you haven’t touched in months!

Get Better Sleep

Keep in mind that your sleep quality and quantity directly impacts academic performance, as well as your mindset going into a test. Unsurprisingly, sleep also impacts mindset, so the three factors –sleep, academic performance, and mindset–are all related. 

A 2021 study demonstrated just that–poor sleep exacerbates anxiety and the two go hand in hand. Getting low-quality sleep increases test anxiety, which weakens test performance. 

Arrive (a Little) Early

Sometimes little moments of stress can cause what was initially moderate anxiety to surge to the point of panic–like when you can’t find a seat before your test. Arriving early can eliminate this, although you don’t want to arrive too early, because you then may have too much time to get yourself worked up. 

Expect Curveballs 

Usually it’s not humanly possible to be prepared for each and every test question coming your way. Remind yourself that neither you nor anyone else in the class knows everything. Going in with this attitude makes it easier to stay calm when you’re stumped. 

Communicate with Your Teacher

Most teachers are happy to discuss an upcoming exam with you; in fact, I’ve heard from professors that they are flabbergasted when students come to them after the test, saying that they didn’t know x and y would be on the test.

Communicating with your teacher will allow you to feel more prepared and comfortable going into the test. Don’t be afraid to continue asking questions as they pop up!

Nourish Yourself

Some people try to optimize their study time by skipping meals, while others grab the quick and easy “energy” bar–which is usually chock full of sugar–before running out the door. Neither of these options are ideal, and it’s crucial to fuel your body and brain, which will improve your focus and energy levels. 

A 2017 review on the relationship between diet and academic achievement found that students who regularly consume high quality breakfasts tend to do better in school. “High quality” means a high volume of fruits and vegetables, healthy fats (fish, avocado, nuts), and vitamins. 

Remember to hydrate! Bringing water with you can be helpful to stave off bouts of anxiety during the test. Try to stay clear of sugary drinks –again, to avoid the sugar crash–and excessive caffeine, which can exacerbate anxiety. 

Has Covid-19 Affected Anxiety Rates?

With the ongoing global pandemic still spreading around the world, a common question that arises is, “how has the pandemic affected__?” And you might think that for anxiety rates, it’s all bad news–but that’s not entirely the case! 

We’re actually far more adaptable than we like to think, which might help explain why the surge in anxiety during the onset of the pandemic was only temporary. 

A study from August 2021 showed that although the onset of the pandemic gave way to surging anxiety rates, they declined over 10 weeks during the first wave. As humans, we react, but then we adjust pretty darn quickly. 

The Problem with Expectations

We often let expectations affect us more than we should. In a psychology class, I learned about expectations and how we expect to be more affected by events than we truly are–this stands true for both positive and negative events.

Have you ever had a complete breakdown after losing something of sentimental value? At the moment, you probably thought you’d never live it down; but a few days later, it was likely just an afterthought. 

Humans tend to build up expectations around certain events, which may simply be a coping mechanism–to prepare ourselves for the potential of the unknown, we craft expectations in order to feel more prepared. However, this may be causing more strife–anxiety–than anything. 

In reality, we are much more able to bounce back from these “devastating” events–breakups, fights, a failed test–than we realize. And quicker than we anticipate, too!

Regarding test anxiety, recognizing the sheer power of human resilience is crucial to changing your thought processes and, in turn, changing your test outcomes. 

How Can Parents Help Children With Test Anxiety?

Whether your child is struggling with trigonometric functions, cellular structures in biology, algebraic expressions, or AP US History dates, it can be difficult and upsetting to watch them study vigorously, only to choke on test day. 

The key to helping your child with test anxiety, as a parent, is to not make them feel or not feel anything–instead, be their mentor and friend. Encourage them with positive mantras and words; remind them that one test, or several tests, don’t measure their intelligence or, for that matter, their worth. Remind them of all the great things they do so well, and uencourgerge them to have time for themselves that doesn’t revolve around schoolwork. 

Recognizing test anxiety for what it is–a combination of physical and emotional reactions that can lead to irrational thinking–is your first step. Once you’ve done that, you can develop strategies and hacks that will help you succeed and ultimately translate your skills and knowledge to the test. 

My Private Professor is an innovative tutoring platform that inspires & empowers today’s students to reach their greatest potential & lead tomorrow’s world.

 

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2021-12-15T16:51:02-08:00November 8th, 2021|Academic Enrichment, Community, Covid, Education|

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