Test Anxiety and How to Avoid It

Exam time and test time is a very stressful time for students. Test anxiety is a common problem among students and it does not discriminate for age. Mature students at the college and university level experience test anxiety, as do first and second graders preparing for their first spelling bee. This article is going to explore test anxiety and offer some solutions as to how you can deal with it.

Anxiety during or shortly before exams, tests, or quizzes is fairly common and in fact, normal and to be expected. When the test anxiety begins to affect task performance, or turns into irrational fears, it then becomes a problem.

What causes test anxiety?

The two most common causes of test anxiety are lack of preparation, and worrying about past events. Worrying about the past includes a variety of things, such as past performances, consequences of failure, and comparing to how peers are performing. Test anxiety can also be caused when a parent or caregiver is initiating a lot of pressure on the student to do well. Knowing what is the direct cause of your or your child's test anxiety is going to be the greatest key in helping them overcome it.

What are the signs of test anxiety?

You can tell if you or your child has test anxiety by any number of physical symptoms. The most common symptoms of test anxiety in any stressful exam situation include: excessive sweating or perspiration, headaches, stomach complaints, increased heart rate, and tense muscles. Test anxiety also manifests itself emotionally and mentally during the exam or test process. The student will have trouble reading and comprehending questions on the test paper, they will have trouble organizing their thoughts whether that be exam related or daily life issues, there will be trouble mentally retrieving key concepts during essay questions, and the student will likely do poorly even though they do know the material. The student will also more than likely remember correct answers when the exam is over.

How can I reduce test anxiety?

Relaxation methods are a great way to reduce test anxiety. Both before and during the test take deep breaths in and out. This will relax your body and your muscles and help you reduce stress. For both study and test purposes, just take one step at a time. Try not to focus on the what if's, and deal with one question at a time. Minimizing distractions during study times will help immensely as well. Convince yourself that you can do it. The test is not the worst thing that can happen to you. Use reinforcing statements such as "I can do this!" or "Its not as bad as I thought!". Even thinking these things will decrease your anxiety levels in your body.

Everyone feels nervous before a test, it is perfectly normal. You can learn how to manage it affectively though if it interfering with your life.