If you have test anxiety, you may experience physical symptoms, such as an upset stomach, sweaty palms, a racing heart, etc. You may also have trouble recalling information and thinking clearly. If test anxiety is interfering with your performance or your quality of life, try some of the suggestions below.
Try relaxation techniques: There are both short-term and long-term relaxation response techniques that help control emotional (somatic) and worry (cognitive) test anxiety. Practice techniques like deep breathing, relaxing your muscles one at a time, or closing your eyes and imagining a positive outcome.
Be well prepared: Ensuring that you are well-prepared for a test can put your mind at ease and help get rid of the anxiety you may feel when test day arrives. Cramming for a test or exam will only increase your anxiety.
Get a good night’s sleep: Get enough sleep. Regularly, not just the night before. Sleep is directly related to academic performance and can soothe anxiety. An adequate amount will help you operate at 100 percent on test day.
Eat healthily: Eat a nutritious breakfast before the test and pack smart snacks for ongoing energy. Look for foods that offer a steady stream of nutrients, rather than a sugar high followed by a crash.
Arrive early: Nothing will heighten anxiety like the feeling of rushing to get to a test. Arrive at least 10 minutes early.
Have a positive mindset: While studying, imagine yourself feeling confident and clearheaded in the exam. Visualizing yourself doing well on the test can help you make it happen in real life.
Focus and read carefully: Slowing down can help you stay focused. Before starting the test, do a quick review and read directions twice. Start with the easiest questions first.
Change Your Perspective: Simply understanding where a single test fits in the grand scheme of your life may be the most effective tactic to minimize test anxiety.
By implementing these tips, you’re well on your to stress-free test-taking. Just remember: breathe and control what you can control. Most importantly, remind yourself that no single test defines you as a student or a person.
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