Test Anxiety

Do you get nervous or anxious before or during tests?

If so, read then try some of the following tips and suggestions! 

If not, do you ever get nervous or stressed out?
If so, read the following!
If not, how do you avoid it? Please share your own tips in the comments section below!

In general: 

• Get enough sleep, exercise, eat healthily, and drink enough water! 
• See your teachers for extra help, and spread out your active studying over a few days.
• Practicing the stress-relieving strategies listed below in lower-stress situations can help you to figure out which work best for you, and can make you better able to use them effectively when you are in higher-stress situations.

Before a test:

•       Ask your teacher about the test beforehand; how many questions, same format as usual, or different? If you know what to expect, you can visualize yourself doing well and practice for it!
•       Make a practice test for yourself (which is basically what an Active Practice is), then take it in a test-taking-like scenario; if you’re feeling anxious or nervous while taking that practice test, it’s a perfect time to use some of the other strategies listed below.
• ·     Think positive thoughts; “fake it ‘til you make it!”
•      Use positive self-talk: 
• “I’m working hard, and learning that best I can.” 
• “I’ve done well before, I can do it again.” 
• “I’ve been doing my homework, paying attention in class, and going for extra help, so I’m doing everything I can to help myself learn this!” 
• “I’m going to pass, but if I don’t do as well as I want, I still have plenty of opportunities to increase my grade and learn this material better.” 
• “My teacher isn’t trying to trick me; he/she wants me to do well!” 

• Replace perfectionist thoughts with more realistic ones. 
• Instead of “I have to answer every question correctly,” think “I will do my best on every question, and know I’ll get many right even if some I’m not totally sure of.”
• Avoid talking about the test with other people who are feeling nervous.
• Visualize yourself taking the test, feeling confident, and knowing how to solve the problems!

During a test: 

If you feel yourself starting to experience anxiety in your body, acknowledge those physical sensations. Tell yourself, “This is just my body feeling anxious, but I know how to calm down.” Then, practice some of the following:

• Close your eyes and shift your focus to your breath. Take 5-7 long, deep inhales and slow, long exhales, really paying attention to the physical sensations in your body and breath.

• Focus your attention on a group of muscles in your body (shoulders, face, or hands are often pretty easy because we can identify when they’re tense). Acknowledge that they might be tense, and feel that tension for a few moments, before intentionally and gradually relaxing each muscle. Notice the difference between the feeling of tension and that of relaxation. Notice if your breathing or other physical sensations change while doing this.

• Take smiling breaths; set your mouth in a soft smile or grin, then slowly breathe in and out through your nose 5-7 times.

•  Use a beaded “breathing cord” and focus on the physical sensation of moving the bead slowly while you inhale slowly, and then a second bead when you exhale slowly. 

•  Take a break: slowly and mindfully walk to get a drink of water or to the bathroom to splash water on your hands or face. Just don’t take too long of a break!

• Stretch!

    If you have other ideas or strategies that work for you, please share below!