What is test anxiety?
Test anxiety is a psychological condition in which people experience extreme distress and anxiety in testing situations. Test anxiety is a type of performance anxiety. When an individual is in a situation where pressure on good performance counts, they can become so anxious they are unable to perform or do their best.
What are symptoms of test anxiety?
The severity of test anxiety can vary from person to person. Some people might feel "butterflies" in their stomach. Others might find it extremely difficult to concentrate on an exam. Symptoms of test anxiety can be physical, behavioral, cognitive, and emotional.
- Physical - sweating, shaking, headaches, rapid breathing, rapid heartbeat, dry mouth, nausea, diarrhea, light-headedness, fainting, panic attack
- Behavioral/Cognitive - negative thinking or self-talk, difficulty concentrating, fidgeting, avoiding tests, dropping classes, blanking out on answers, racing thoughts
- Emotional - sense of helplessness, fear, anger, disappointment, depression, low self-esteem
What are causes of test anxiety?
Test anxiety is actually quite common. The causes of test anxiety can vary from a history of poor testing outcomes to being unprepared to a fear of failure. There are also underlying biological and mental causes of anxiety, including the "fight-or-flight" response and student expectations.
How can I overcome test anxiety?
Here are some strategies to help overcome test anxiety:
- Make sure you're prepared. Study for tests early so you feel comfortable with material. Being prepared can help boost confidence and lessen test anxiety.
- Banish negative thoughts. Replace thoughts of "I'm not good enough," "I didn't study hard enough," or "I can't do this," with positive thoughts of "I can do this," "I know the material," and "I studied hard."
- Get enough sleep. Getting a good night's sleep can help with concentration and memory.
- Take deep breaths. If you start to feel anxious while taking a test, breathe deeply in through your nose and out through your mouth. Focus on one question at a time, and take a deep breath between each one.
- Avoid the perfectionist trap. We are human and make mistakes, and that is okay. Knowing you've done your best and worked hard is all that matters, not perfection.
Adapted from "Test Anxiety" from Verywell Mind
