You’ve studied hard for this test and reviewed the material thoroughly. Then, the day of the test comes, and as you stare at your exam paper, you freeze up, your heart beating faster and faster, and suddenly you’ve forgotten the exact concept you reviewed just last night. What went wrong? Why did you get so nervous just for a measly test? If you often find yourself in this situation, you may be experiencing test anxiety. Anxiety or stress associated with taking an exam is called test anxiety. Around 16-20% of students have high test anxiety. Although you may feel trapped in this continuous cycle whenever you take an exam, there are many ways to counteract it.
What are The Causes of Test Anxiety?
Stress and anxiety are both reactions to situations that present the possibility of success or failure. When you’re under extreme pressure or stress, your body releases a hormone called adrenaline, also known as the fight or flight signal. Fear of failure is a common cause of test anxiety prevalent in many students. It could be caused by the pressure to succeed from peers, parents, and the general atmosphere of high school. Fear of failing causes students to ask themselves questions like what if I didn’t study enough?’ ‘what if the test is too hard?’ and ‘what if everyone else does better than me?’ This mindset can stick you in an endless cycle of distracting thoughts during tests.
What Makes Someone Likely to Have Test Anxiety?
The most common types of people to have test anxiety are perfectionists. Perfectionists are prone to test anxiety because they cannot deal with failure. Often, they get stressed if they get any less than a perfect score on an exam. Another reason could be if you have an anxiety disorder. Leaving an anxiety disorder undiagnosed and untreated can cause many problems down the line. If you feel excessively stressed or anxious often, consider getting help from someone you trust or you can call the National Alliance on Mental Illness hotline at 1-800-950-6264..
Additionally, it could be that you’re sorely unprepared for a test and worried about doing poorly. Of course, people can be unready for tests for many reasons, such as finding the material too difficult or simply not having reviewed enough. However, even though these specific individuals are most prone to test anxiety, anyone can suffer from its effects.
How Do You Overcome Test Anxiety?
Although test anxiety sometimes seems impossible to overcome, there are many techniques and methods you can use to cope with it. Firstly, you can start by not being afraid to ask for help. If you get stressed or anxious every time you have a test, don’t fret about telling someone you trust, like a teacher, counselor, parent, or friend.
Another method to overcome test anxiety is being extra prepared for a test and not procrastinating. Managing your time wisely and having good study habits and skills are crucial for students to do good on their coursework. Staying motivated can be achieved by having a study buddy, and starting to study at least four to five days before your test can help you feel more confident in your skills and get on top of things. If you’re looking for study buddies to help you stay accountable, join our discord server to find like-minded students! Students who don’t procrastinate and cram last minute have found that it gives them more confidence to perform well on an exam. Preparation reduces stress and anxiety, making you more confident during the test.
Another effective method that could be used is mindfulness and self-care. Every time you have negative thoughts and emotions about your upcoming test, try to relax and take deep breaths. One helpful technique is to slowly count to ten in your head while taking deep breaths. A well-known method of coping with anxiety is the 3-3-3 rule. You do this by naming three sounds you hear, three things you see, and moving three parts of your body, such as your arms, shoulders, and legs. This mental trick is fast and has proven to help people clear their minds when dealing with tense situations.
It’s also essential to learn to accept mistakes. Remember, everyone performs poorly on tests once in a while, and you aren’t alone. You usually hear people announce their best test scores, not their worst, so don’t compare your worst to their best. Instead of panicking, learn to clear your mind and reassess what you got wrong and why. Perhaps you made many silly mistakes or did not understand the concept well. Either way, learning to accept failures is a part of life, and your mistakes should be seen as learning opportunities.
tl;dr
Test anxiety is a psychological condition that many students suffer from. Often, you could have test anxiety if you’re stressed and forget what you studied every time you take a test. Frequently, people who are perfectionists have test anxiety because they cannot deal with failure. There are many ways to overcome test anxiety, such as managing your time by studying in advance or having a study buddy. If you find yourself anxious at the moment, you can try the 3-3-3 technique in which you name three sounds you hear, three things you see and move three body parts (for example, arms, shoulders, and legs). Remember that overcoming test anxiety is difficult for everyone, and never give up.