Written By: Aisha O'Neil
Edited By: Joseph Kim
Allie, a student of an Iowan high school, feels as though the world is about to collapse every time she takes a test. She cannot breathe and feels panic and anxiety course through her body. For many students, from those in primary school to college, and even for workplace tests after school, Allie’s does not sound like an alien experience. In fact, the American Test Anxieties Association found that about sixteen to twenty percent of students report high test anxiety.
Nervousness before tests is expected and can actually aid students in acing their tests, as they are more focused and care more about their grades. But debilitating test anxiety, with physical symptoms from nausea to lightheadedness and emotional symptoms of feelings of fear and helplessness, does not only affect testing but psychological well-being. If you feel some of the symptoms, do not despair. There are a few simple strategies you can use to diminish your anxiety and even your nervousness in test-taking.
Better preparedness for tests makes students more confident they will succeed, lessening their anxiety. But how can you effectively prepare for a test? Some strategies are:
Pacing your studying: we all know the terror of cramming before a big test. But pacing your studying can actually allow you to retain more information. Psychology Today explains that the spacing effect, as it is called in psychology, shows that spacing study time can lead to better learning.
Establishing a study routine: Having a set study schedule (studying at a certain time of day and specific location) can help you convince yourself to study more, and better remember the information you have already learned.
The second strategy you can try is learning relaxation techniques to help you manage your stress. This can include everything from calming breathing and meditation to focused yoga. Learn what works for you!
Finally, remember to continue your healthy practices, even when stressed or anxious. Don’t forget to eat and drink before tests; your brain needs fuel to function! Eating healthy (and avoiding caffeine, which can make you anxious) may also help lessen your anxiety. And don’t forget to sleep! Sleeping helps us retain information more efficiently and allows us to become less stressed. Also try to get as much exercise as possible, as it can help release tension.
If all of these strategies do not assist you, do not be afraid to seek help. Ask if your school has counseling services and try to talk to a professional counselor. They will help you work through your feelings and teach you how to lessen your anxiety.
No matter which strategy you choose, always remember that no grade is worth more than your mental health. You can work through your anxiety, and you will! We believe in you!
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