Are you freaking out about your upcoming test? Do you feel like your emotions are limiting your ability to absorb information? Do you feel like you are forgetting those definitions that you just went over 30 times?
If you answered yes to any of these you could be struggling with test anxiety.
Before you go freaking out about this too, let me reassure you. It is nothing to freak out about. Just read the tips below to help you reduce test anxiety. But, always remember there are professionals you can talk to on your campus to help you through any struggles you may be going through.
I think the absolute best way to manage test anxiety is if you start these practices early. Please, do not wait until you are sitting in the exam room to start applying these techniques. Doing it well in advance is the most effective strategy to use. With that said, anxiety is an ongoing thing, it does not just go away when you want it to; rather, it reveals itself at some of the worst times. For cases like this I have tips to help you manage anxiety if you are directly in the testing situation. Additionally, I have provided tips on reducing anxiety after the test. Ya’know, for all of you who walk out of the exam room and start freaking out because you think you got the first 10 answers wrong but you are not sure so you check your notes only to find out you got some wrong that you were confident in (yes, you know who you are).
If you are that person read the tips below!
Before the Test
Prepare Early
The earlier you prepare the better off you will be. Aim to start studying at least a week in advance. I suggest studying even further in advance for best results. Give yourself plenty of time to prepare so you feel confident and can beat your test anxiety.
I use this exam checklist to make sure I am prepared for my tests and exams!
Be on time, but not too early
Showing up early to your exam is one of the best ways to reduce test anxiety. Being outside the room you are to write in roughly fifteen minutes early will give you enough time to feel comfortable in the environment. With that said, it does not give you enough time to go over your notes again. This is for a reason. You are not going to learn anything you do not already know in the fifteen minutes you are standing outside the exam room. I also feel that having your exam tools such as notes and flashcards in your hands minutes before your exam creates a sort of dependance on those study tools. This can ultimately backfire because you are not allowed to have those tools with you on the exam.
Additionally, if you go too early to the exam location you may find yourself second guessing things you already know. Society has created an education system in which failure does not seem to be an option. If you go to the exam too early you give yourself far too much time to ponder about societies standards and this may lead you to walk into the exam room with little confidence. Do not let this happen!
Truth be told, our education system needs to change, so do not let societies standards be the cause of your test anxiety.
Get a good sleep
Obvious, right?
Well, for some people this might not be so obvious. There is a large number of the student population that feels it is necessary to stay up late studying. This is likely a result of not preparing soon enough.
A good night sleep will get you much farther than staying up late and cramming will get you. With a rested mind you will be able to logically think through the questions. In terms of reducing anxiety, an excellent sleep the night before will absolutely benefit you.
Think about how irritable and frustrated you get when you are tired?
Being well rested will help you avoid getting frustrated over those tricky questions.
Don’t do anything out of the ordinary
Anyone else guilty of eating a huge breakfast the morning of an exam and drinking a big cup of coffee? That is fine if that is what you do every morning, but if it’s not the norm for you DON’T DO IT!
I remember my first year of Uni I read somewhere that you should eat a big breakfast the morning of an exam. Well I did that and it did not go over well. I felt sick because I was not use to eating a huge breakfast that early in the morning. Although I believe there is tremendous truth to nourishing your body for optimal brain function, if it is out of your normal routine it might be something that is throwing off your test performance. Also, anything that you would not normally do can cause more stress than it can reduce anxiety.
Coffee is another culprit of throwing off your game. I used to drink coffee each night studying for my exams. The problem was, I only ever drank it when I was studying. My body was not use to the caffein and I could not get a good sleep. So if coffee is part of your normal routine then go ahead and drink it, but if it’s not..do not consume it!
Bottom line, do not do anything out of routine!
Put yourself in the testing situation
Not only does this help with test performance, it also helps reduce test anxiety.
Try putting yourself in the testing situation by making a practice test, writing it in a quiet environment, and without electronics.
This goes back to the dependance I talked about in the first point. For example, if you listen to music when studying to help concentrate that is great, but you will not be able to do that when actually writing the test. So, try writing your practice test without music so you are not dependant on that for concentration.
Makes sense, huh?
During the Test
Skip the ones you do not know
I bet there is no better feeling in your college career than being able to write a test front to back without having to skip a question. I use the words ‘I bet’ because I have no idea what that feels like.
Too often we get caught up on the questions we do not know and that produces anxiety during a test. Instead of getting worked up over these questions skip them and go back to them at the end. This way you will not be taking valuable time away from the questions you do know how to answer. Also, sometimes the answer to these questions will be throughout the test somewhere, or there will be a phrase that jogs your memory.
This step is essential, trust me!
Practice healthy self-talk
You are freakin’ intelligent!
So, remember that while writing your test.
When you feel your stomach starting to knot up and anxiety trying to break through talk yourself through it. Remind yourself of how prepared you are, how smart you are, and how much you know. Sometimes we need to coach ourselves through tough situations just to get through, for college students that is during some tests.
So remember the following:
- Do not doubt yourself.
- Do not think negative thoughts.
- Only allow positive thoughts into your mind.
Take a moment to be in the moment
We’ve all taken a test before, right? Visualize the testing environment for a moment. It is quiet, besides the scratching of pencils on paper, professors are circulating around the room, students have their heads down and are writing frantically. It’s kind of a funny environment, isn’t it?
So I suggest remembering this while taking your test if you start to feel overwhelmed.
Take the time to recognize how silly standardized tests are and how you should not be worrying about it.
Sometimes this involves setting your pencil down, taking your eyes off your paper, and just taking in the moment. Take a moment to look at the colours in the room, look at the back of peoples heads, feel the air around you, be completely present in the moment.
Breathe
Okay, so you are writing your test and get to a question you do not know the answer to, your stomach starts to feel funny, your brain is spinning, and you feel completely overwhelmed in the exam room.
Breath in, then breathe out. It really is that simple.
Take your focus off of your exam and give yourself time to focus on your well-being.
After the Test
Do not compare answers
Question 14 was really tough and you think you did it right but you do’t know so you ask the person who finished the exam right after you what they put for their answer.
Sound familiar?
Avoid comparing answers because there is a chance you did not get the same answers. This will produce anxiety after the exam because when you start to worry about one question you will worry about other questions as well. In reality, this curiosity is great but can be detrimental to managing anxiety after a test.
Try not to look at your notes
It is hard, I know. You just could not remember an answer but you know it was in your notes.
Try your best not to look at your notes immediately after you write your exam. This will only make you second guess other answers.
Oh, and also, the test is DONE. Stop worrying about it. You probably just spent a few hours regurgitating information onto a piece of paper, give yourself a break.
If you really must know the answer to that question look at your notes the day after your test. However, at that point you probably do not care that much.
Seriously, give yourself a break.
Reward yourself
Heck, you just wrote an exam you spent at least a week studying for (hopefully), it is time to reward yourself! Now go get that delicious meal you want, buy a large coffee, go watch netflix, go do some yoga, go for a run, go out with friends, or go take a nap!
All of the above will help you destress from the exam and are exceptionally good for your mental well-being.
Whatever you choose, just make sure you reward yourself for all your hard work.
You deserve it!
I really hope this helps all of you at this busy time! Study hard, but not too hard!
