Overview
Beginning as early as preschool and continuing through graduate school, examinations and academic assessment are a frequent and expected part of the educational experience. A lot can ride on the results of testing. It is normal to feel stressed or anxious when preparing for or taking an examination. A certain amount of anxiety (mild-to-moderate) has been shown to actually improve performance. The majority of students get nervous during testing, but some students experience test anxiety at a level that is physically and emotionally distressing and thereby interferes with their performance.
Symptoms
If you experience some of the following symptoms in the context of test-taking, you might be suffering from test anxiety.
Emotional:
- Overwhelming fear or panic.
- Worrying.
- Feelings of worthlessness.
- Pervasive negativism.
- Feelings of impending doom.
Cognitive:
- I'm so stupid.
- I'm going to fail.
- This is hopeless.
- Why should I even try?
- I just can't do this.
Physical:
- Increased breathing (hyperventilating).
- Racing heart.
- Shakiness.
- Upset stomach.
- Insomnia (prior to the test).
Behavioral:
- Mind goes blank or freezes up.
- Distractibility and/or poor concentration.
- Racing thoughts.
- Overthinking concepts and questions.
- Checking/second-guessing/changing answers.
Treatment
Test anxiety is often associated with poor test preparation, ineffective test-taking strategies, psychological pressures, and poor health habits. Evaluate the extent to which each of these components applies to you and attempt to make the following changes.
Test preparation:
- Start early and plan ahead. Clarify the format and content of each test with your instructors.
- Know what your instructor expects and ask questions.
- Create a study guide, a detailed list of what topics the test will cover. Collaborate with other students and/or your instructor if possible.
- Review past homework assignments, quizzes, and sample problems in the text..
- Don't cram. Organize time to study the test topics thoroughly.
- Create your own practice test.
Effective test-taking strategies:
- Learn basic test-taking strategies to use in various test formats (e.g., multiple choice vs. essay tests).
- Read the directions thoroughly.
- Do a ”mind dump“ when you first receive the test. Write down any formulas or facts you are afraid you might forget.
- Take one question at a time. Don't focus on the entire test all at once.
- Don't dwell on questions you can't immediately answer. Mark them, skip them, and return to them later.
- Pace yourself according to any time limits. Don't rush.
- Avoid observing others' test-taking behavior. Don't engage in self-comparison.
Relieve psychological pressures:
- Arrive at the exam on time or slightly early. Take time to relax or meditate before you begin.
- Don't discuss the exam with peers prior to taking it. You might end up questioning yourself or catching” their pre-exam anxieties.
- Identify and dispute negative, self-defeating statements such as “I can't do it.” Replace them with positive, affirming self-statements such as ”I'm ready for this test“ or ”I'll do my very best.“
- Use a thought-stopping technique to manage distracting thoughts.
- Keep your goal for the test reasonable. Don't let the test define your personal worth.
Practice healthy behaviors:
- Get plenty of sleep during the nights preceding your exam.
- Eat a healthy meal before your exam.
- Practice deep breathing and other relaxation and meditation techniques so you can access these skills at exam time.
- Avoid excessive use of caffeine, including energy drinks or similar products.
- Exercise regularly.
- Be sure to take mental breaks and have fun. This will actually improve your academic performance.
Resources
Due to the pervasiveness of test anxiety, the USU Academic Success Center (ASC) has created an excellent website dedicated to helping students with test anxiety.
Online Workshops
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