Test Anxiety

Am I experiencing test anxiety?

Most students experience some level of anxiety before or during a test, which can be a helpful motivating factor. However, when anxiety negatively affects test preparation and performance, it may require intervention. The following statements may help you determine if you need further assessment and/or assistance.

Do any of these apply to you?

The closer I am to a major exam, the harder it is for me to concentrate on the material.
When I study for my exams, I worry that I will not remember the material on the exam.
During important exams, I think that I am doing awful or that I may fail.
I lose focus on important exams, and I cannot remember material that I knew before the exam.
I finally remember the answer to exam questions after the exam is already over.
I worry so much before a major exam that I am too worn out to do my best on the exam.
I feel out of sorts or not myself when I take important exams.
I find that my mind sometimes wanders when I am taking important exams.
After an exam, I worry about whether I did well enough.
I struggle with written assignments or avoid doing them because I feel that whatever I do will not be good enough. I want it to be perfect.

Preparing for a Test

There are many steps that you can take prior to a test to manage your anxiety:

Approach the test with confidence. View the test as an opportunity to show how much you have learned and to receive a reward for your efforts. Practice optimism and visualize your success.
Plan ahead. Be as prepared as possible by starting the studying process well in advance of the test. “Cramming” in the days or hours before the test can increase anxiety and be counterproductive.
Ask for help if you need it. Participate in study groups. Utilize a tutor. Meet with the professor to review any questions about the material.
Maintain a routine in the days and weeks prior to the test that includes regular exercise, appropriate nutrition, and adequate sleep. Deficiencies in these areas can affect your cognition and test performance.
Practice relaxation techniques. Deep breathing, positive thinking strategies, and meditation can be helpful in reducing chronic feelings of anxiety.
Avoid substances that can increase anxiety. Alcohol, caffeine, nicotine, and other substances can contribute to the physical and/or emotional manifestations of anxiety.
Eat a healthy meal on test day. Avoid processed foods and sugar, eat a light breakfast, and bring a nutritious snack.
Arrive at the test location early. Running late can add to your feelings of anxiety.
Strive for a relaxed state of concentration. Avoid speaking with fellow students who have not prepared, who express negativity, or who will distract your preparation.

During the Test

Keep the following things in mind while you are taking the test:

Reduce distractions. If possible, choose a seat away from doors or high traffic areas to take the test.
Budget your test-taking time. If you find yourself spending too much time on one question, make a note to return to that question and move on.
Avoid comparing yourself to others. Remember, there is no reward for finishing first, so do not panic when other students finish before you.

After the Test

If your anxiety level continues to be excessive, consider the following:

Make a commitment to yourself. Understand that anxiety can be a habit, and it takes time and practice to develop your tools for success.
Consider your learning style. Are you a sensory or intuitive learner? A visual or verbal learner? Research the strategies that will utilize your style to contribute to your success.
Learn test-taking skills. Learn how to avoid making careless mistakes on multiple-choice tests.
Continue practicing relaxation techniques. The more you practice, the more it will become “second nature” to utilize the techniques when you need them the most.
Get professional assistance as needed. Talk to a counselor or other healthcare professional for further assessment and assistance.