What is test anxiety? What can we do about it? We’re covering 6 tips for managing test anxiety in this post!
Let’s start by briefly talking about what test anxiety is and how it can affect people. Most people will experience some level of anxiety or nervousness about testing. For some people though, this anxiety can get in the way of their ability to perform well on the test, which we might say is test anxiety.
With test anxiety, we can see many of the same effects as with other forms of anxiety. This includes sweating, a fast heart rate, nausea or upset stomach. There are also emotional effects from testing anxiety. People might struggle with increased feelings of self-doubt, a sense of hopelessness about their abilities, or racing thoughts as some examples.
Test anxiety can also result in trouble concentrating, where the person may struggle to focus on what they’re reading or being able to recall the question they just read. These symptoms can be uncomfortable and distressing. For those with testing anxiety, they might find that as they notice these symptoms, their anxiety then increases more. As they become more anxious, the symptoms can increase, producing more anxiety, and starting a cycle of anxiety.
Of course, testing anxiety will often be the worst on the day of the test and during the test itself. For some people though, they might find that their anxiety about the test begins days, weeks, or even months before the test! As we go through these tips, keep in mind that some are going to be more helpful for managing the anxiety on the day of the test. Other tips will help manage and control anxiety leading up to the day of testing.
This leads to the first tip, start studying and practicing for the test early! This is probably something you already know, but there are some parts to this tip you may not have considered. Waiting until right before the test to cram all of the information in is a recipe for disaster and high anxiety! Instead, you’ll want to start preparing for the test well in advance.
Often, it’s a good idea to break up your study sessions into smaller amounts that you do more frequently. In other words, it’s probably not the best to sit down and study for three or four hours in one night. Most people won’t retain all of the information. Instead, it might be better to study for 30 minutes in the morning and evening. By having your study time be a shorter period, you increase the chances of what you’ll retain. When you study more frequently, you are also helping your mind get more familiar, comfortable, and used to the topic.
The second tip involves self-care. If we only focus on studying and preparing for the test, we’re putting more mental pressure on ourselves, which can increase the anxiety we feel. Instead, take time for you! Regular exercise can improve our mood and help us feel better. On the day of, try to incorporate things you enjoy before the test, such as listening to your favorite music or podcast on the way to the exam. Making sure you eat a good meal or snack before the test can help.
And of course, don’t forget to just have fun and enjoy yourself leading up to the test! Take time to do things you enjoy, like going to the movies, hanging out with friends, or playing video games.
Let’s move on to the third tip for managing test anxiety. This tip relates to your thoughts about testing, and being aware of the messages you’re telling yourself. The ways that we think can be a sneaky way that can support the anxiety we have around the test.
If you find that you have a negative or critical thought about your or the test, or a thought that puts more pressure on you or the situation, try to reframe it in a more neutral or positive way. For example, if you have the thought that you need to pass this test or you won’t graduate, you might tell yourself something like, “I don’t need to do perfect on this test to pass, and it will be a relief to be done with it.”
If you notice yourself getting anxious during the test, be aware of the thoughts you have about this! You might tell yourself something like, “I am recognizing that I am feeling some anxiety, which is totally normal, and is just a sign I am wanting to do well on this test.”
You might also find a mantra or affirmation that helps you feel more grounded, and repeat this to yourself before and during the test. This could be something like, “I’ve studied and prepared for this. I am ready and will do just fine.” But, take some time to choose an affirmation that helps you feel calm and focused.
Now, let’s discuss the fourth tip, which is to practice ways of calming yourself down. This could fit in with the third tip, which involves finding thoughts that reduce anxiety. But, there are also things we can do to help calm ourselves physically. In the time leading up to your test, it might be helpful to find and practice various calming techniques. It can be helpful to practice them during times when you’re calm, but also to use them if you’re feeling anxious leading up to the test. By practicing them before, on the day of the test, hopefully they will be easier to implement since you’ve already been using them. As far as the exercises or techniques themselves, there are many different ones you could use. Take some time to look up some different techniques to try, such as box breathing, triangle breathing, or a body scan.
It’s not a bad idea to plan to do something calming and relaxing prior to the test also. This might be incorporating a short walk near the test site, doing some light stretching before you leave the house, or listening to a guided mindfulness exercise in your vehicle before going into the test site.
Okay, let’s move on to tip number five! We’ve discussed ways to prepare related to studying. It might also be helpful to prepare for the test day itself. This includes looking up the test location and how long it will take to get there, and planning even more time so you don’t have to rush. You could even practice driving there and finding the room if needed.
You can also plan other things for the morning of the test that can help you feel more relaxed. This might be picking out your favorite songs to listen to on the way to the test, making sure your vehicle has gas so you don’t have to do this the day of the test, or laying out the clothes you’ll wear to the test the night before.
Something else that can be helpful to prepare for is having something fun to do after the test. This might be watching a favorite more, doing to get your favorite treat, or getting together with friends. Whatever it is you plan though, just be mindful to not schedule something that you have to be at immediately after the test. You’ll want to make sure you have flexibility in case the test does not start right on time.
Now we’re to the sixth tip! As I mentioned, this tip can help with anxiety and with sleep. But there are many other ways it could be helpful too! The sixth tip is to have routines! Test anxiety can create sleep difficulties for some. Having a routine for before bed can often help with relaxation and make falling asleep easier. You’ll also want to try to go to bed and wake up at the same time every day, as having a consistent sleep routine is often very helpful for sleep.
When you get up in the morning, having a routine you do then can also help you wake up. On test day, sticking to this routine as much as possible could help you feel like it’s a typical day and keep the anxiety at bay.
You may start a pre-test routine too. This could include having a favorite snack, some light stretching or a simple breathing exercise, or reciting your favorite affirmation. If you do this routine before you study, and then again before the test, you may feel less anxious as your brain will feel like it’s doing something it’s already practiced and prepared for.
Those are six tips for helping with test anxiety! I have one more quick tip for you! If you’re preparing for the NCE, CPCE, NCMHCE, or another counseling exam, The Encyclopedia of Counseling is great study resource! You can grab yourself a copy using that link. Just a heads up, the link is an affiliate link. It doesn’t cost you anymore, but the page gets a small percentage back for the purchase, which is a great way to support the channel!
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