If you have ever felt nervous, panicked, or even completely blanked out during a test, you are definitely not alone. The anxiety that often creeps up right before a test – often coined “test anxiety” – is very common, especially amongst students during exam seasons. For some individuals, test anxiety manifests itself as a mild case of nerves or stomach knots. For others, it can greatly interfere with their overall performance and self-confidence.
Test anxiety is a form of performance anxiety. It can appear as racing thoughts, a pounding heart, sweaty palms, nausea, or even difficulty concentrating or recalling information that you have studied. Sometimes, test anxiety can be overwhelming in the days leading up to the test but other times, it unexpectedly hits as soon as you sit down with the paper in front of you.
You may notice that the anxiety can involve a fear of failure, fear of disappointing others, or fear of not living up to your own expectations. When the brain interprets the test through a threatening lens, your body goes into fight-or-flight mode. As one could imagine, this is not ideal for a student who is trying to remember large amounts of information for a final exam.
Here are a few simple tips that can make a difference:
- Begin your studying earlier rather than later. Studying small bits over time (instead of cramming) helps you feel more in control of the situation.
- Practice self-care! Adequate amounts of sleep, exercise, and nutrition all work to help regulate stress.
- Learn calming techniques that work for you. Deep breathing or short mindfulness exercises can help settle nerves before writing a test.
- Talk it out with someone. Sometimes, the most helpful thing is having another person to talk to about what you’re feeling, especially someone who may be in the same situation as you!
If you feel like test anxiety is holding you back from reaching your fullest potential, you don’t have to face it alone. With the right tools and guidance from a therapist, test anxiety can be managed so you are able to remain calm and perform at your best.
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The content of this blog is for informational purposes only, and is not intended to be a substitute for professional medical or psychological advice, diagnosis or treatment. Always seek the advice of your mental health provider or physician with any questions that you have regarding mental health concerns. If you think you have an emergency, please call 911 or visit your nearest emergency room.