5 Ways to Triumph Over Test Anxiety

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Introduction

Whether it’s a small pop quiz, a standardized test, or a midterm/final, exams are bound to be a significant part of any education system, yet they often cause students high levels of anxiety. In fact, approximately 25-40% of students in the U.S. alone suffer from test anxiety. This anxiety can have a variety of symptoms, including, but not limited to, rapid heart rate, nausea, panic attacks, shortness of breath, low self-esteem, and impaired concentration. Not only are there physical and mental side effects, but students with test anxiety, on average, tend to perform more poorly on their exams than those without test anxiety. As you move up in the education system, test anxiety is only bound to get worse due to increased workload, pressure to succeed (or fear of failure), and more rigorous courses. Thus, it is essential to learn how to manage your testing anxiety early so that it doesn’t always have to be so stressful. Feeling confident and stress-free for your next test is completely achievable with the proper preparation and mindset!

How to Not Get Stressed During Tests

Without any further ado, here is a list we’ve compiled designed to effectively reduce your test anxiety. Feel free to choose any of the techniques (or try all of them)!

1. Breathe!

If you’re someone whose heart rate skyrockets when you’re stressed, using this strategy is key to your success. Breathing exercises like the 4-7-8 pattern are effective in lowering your heart rate and enhancing your concentration on the paper in front of you. If you have a smartwatch, you may be able to practice these exercises right from your wrist, or you can follow one of these links to calm your heartbeat: MindfulDevMag | Chrome Extension | Video

2. Sleep Well the Night Before.

Your brain is what will carry you through the test, so make sure you recharge it well! A good night’s sleep will help you be more alert and notice the subtle words that change a trick question’s meaning. It will also help prevent the tiny mistakes that lead to a wrong math answer.

3. Get to class early.

Feeling rushed is no friend to anxiety. Make sure you get to class as early as possible! We get it: you may feel calmer when delaying that inevitable entrance into class, but that cannot compare to the valuable minutes of calm you’d feel after arriving early and practicing those breathing exercises we mentioned earlier.

4. Chat With Someone.

One crucial thing to remember is this: you are not alone. Chances are, those around you are freaking out as well! Even if you are naturally introverted, casually opening up about your stress and helping someone else relieve theirs can be an extremely effective stress reliever. Keep an optimistic attitude, and the other person will most likely reciprocate it, allowing you both to feel more confident. Plus, you’ve just made a new friend — relish that accomplishment!

5. Keep a Positive Mental Attitude: You’ve Got This!

Even if you feel as if you haven’t studied enough, comfort yourself with the knowledge that this is just one test, and it will be over in 52 minutes or less. Keep the big picture in mind. In the long run, one high school test will not impact your future: chances are, it’ll be lost in the chasms of your memory by the time you reach adulthood. Very importantly, never forget that your teachers want you to do well: even if the test is difficult, there will likely be a curve. You’ve already done all you can for this test — the last thing left to do is take it.

Conclusion

At the end of the day, trying your best is the most important thing! Trust yourself and your abilities to perform. I encourage you to apply some of this advice to your next big test; they might help you significantly, but you will only know once you try.

Remember: test anxiety is a normal thing; you are not the only one struggling with this. Talking to a trusted adult like a parent, guardian, or counselor can help give you perspective and different ways to cater to your personality to help you with your test anxiety. If you are prepared, practicing these tips and tricks can help you excel in your academic career. You’ve got this test takers! Good luck!

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