Overcoming Test Anxiety

You have an important exam coming up tomorrow. You stayed up all night studying, you took notes during class, and you even watched review videos. You feel you have done enough to prepare, yet you still feel an overwhelming anxiety and nervousness to take this test. Chances are you struggle with test anxiety, as do thousands of students around the world.

What is Test Anxiety?

Test anxiety is a form of performance anxiety that impairs a student’s ability to take tests. It is exerted through various physical symptoms such as headaches, shaking, shortness of breath, rapid heartbeat, fainting, and nausea, along with emotional symptoms such as extreme stress, fear, negative thoughts, and even depression. Test anxiety can take a toll on a student’s physical and mental health, which is why it must be combatted not only to improve their performance, but also to maintain their well-being.

Factors that contribute to Test Anxiety:

In order to combat test anxiety, it is important to understand where it stems from. Anxiety is mostly instigated by thoughts and worries a student may have, right before an exam.

-Prior Test Experience:

One common factor that contributes to a student’s test anxiety is their prior experiences taking exams. They may have performed poorly since they encountered obstacles such as extreme anxiety or panic while taking the exam. This may discourage them from wanting to take exams in the future, as they do not want to endure the pressure and anxiety once again.

-Fear of Failure/Pressure

Many students experience anxiety for upcoming exams as they fear receiving poor results. Their final grade in the class may solely depend on this test, which is why it’s crucial for them to perform well. Circumstances like this place an extreme amount of pressure on the student, triggering their test anxiety to another level.

-Perfectionism

Some students may associate their exam results with their self-worth or as a representation of their overall intelligence. This harmful behavior may contribute to perfectionism, when a student will not tolerate receiving even a singular point off on an exam. Obsessing over receiving a 100% on every exam can evoke anxiety and pressure in a student, to the point they feel extremely overwhelmed.

Now that you understand the underlying causes of test anxiety; how can it be overcome?

-Early Preparation:

Sufficient preparation can provide students the reassurance and confidence they need to feel calm and relaxed before an exam. If they have reviewed and practiced all the material efficiently, students are more likely to experience less anxiety and stress. In addition, it is crucial to note the importance of preparing for tests ahead of time, instead of cramming at the last minute. Attempting to study all the context the night before in the span of a few hours can overwhelm a student, advancing their anxiety to another level. They won’t feel as prepared and confident for the exam, and may have even failed to understand all of the concepts.

-Seeking help:

There is no shame in asking for help when unable to understand the material on an upcoming exam. Whether it is from a teacher, tutor, or a fellow peer, having another resource can help guide a student through concepts they may have doubts on, significantly improving their performance on a test. More importantly, a student will be able to feel more confident and less anxious going into an exam if they were able to understand all of the material thoroughly.

-Good Night’s Sleep:

Sleep is essential for one to rest and recharge their body and mind. A good night's sleep will let a student relax both physically and mentally, so their anxiety and stress for an exam is drastically reduced.

-Letting Go of Perfectionism/Accepting Failure:

The final tip on how to combat test anxiety is to let go of perfectionism. Students must accept that they cannot receive perfect results every time, especially in more advanced or rigorous courses. They may even completely fail exams at times, but they shouldn’t allow those grades to define their intelligence and self-worth. It is normal to perform poorly on certain exams, but students should use that as a motivation to study smarter for the next one, rather than looking down upon themselves,

Once again, test anxiety is extremely common among millions of students due to the pressure they place on themselves in a highly competitive academic field. However, test anxiety can easily be overcome through advanced preparation, a good rest or sleep, and accepting failures and receiving unwanted results. It won’t happen overnight, but practicing these habits consistently throughout the school year can help students feel less overwhelmed and stressed prior to exams and strive to their best potential academically!

Navya Nagelli is a current junior at Plainfield North High School. As a high schooler who has faced numerous successes along with obstacles, she hopes to use her experiences to provide academic and mental health advice to other students! She enjoys traveling, blogging , and playing tennis in her free time.