Test Anxiety

Tests are a normal, though often dreaded, part of the college experience. It is common to feel stressed or anxious when preparing for or taking a test.

Most students get nervous during testing, but some students experience test anxiety at a level that is physically distressing and interferes with performance. Test anxiety symptoms can range from minor annoyances, such as forgetting a common formula, to overwhelming and debilitating fears.

Symptoms of Test Anxiety

If you experience some of the following symptoms while test-taking, you might be struggling with test anxiety.

Feelings

• Overwhelming fear or panic
• Nervous worrying
• Feelings of worthlessness
• Pervasive negativism
• Feeling of impending doom

Thoughts

• I’m so stupid
• I’m going to fail
• This is hopeless
• Why should I even try?
• I just can’t do (this subject)
• I have to get out of here

Physical Experiences

• Increased sweating
• Pounding heart
• Headaches
• Shakiness
• Upset stomach
• Muscle tightness
• Insomnia
• Fatigue

Cognitive/Behavior Patterns

• Mind goes blank or freezes up
• Distractibility; poor concentration
• Increased errors
• Racing thoughts
• Overthinking concepts & questions
• Second-guessing/changing answers

What to Do if You Think You Have Test Anxiety

The sources of test anxiety are poor test preparation, ineffective test-taking strategies, psychological pressures, and poor health habits. Consider the extent to which each of these applies to you, and attempt to make the following changes.

Focus on Test Preparation

• Clarify test formats and contents with your instructors
• Know what your instructor expects
• Ask questions
• Review past assignments, quizzes, and textbook sample problems
• Create a study guide and practice tests on exam topics
• Collaborate with other students
• Don’t cram; prioritize study time

Relieve Psychological Pressures

• Arrive at the exam early and take time to relax before the test
• Don’t discuss the exam with peers
• Keep your test goals reasonable
• Practice affirming statements like “I’m ready for this test; I can do this.”
• Use a thought-stopping technique to manage distracting thoughts
• Don’t let the test define personal worth

Use Effective Test-Taking Strategies

• Learn basic test-taking strategies for various test formats (multiple choice vs. essay tests)
• Read test directions thoroughly
• Do a “mind dump” when you first receive the test: write down any formulas or facts you are afraid you might forget
• Take one question at a time; don’t focus on the entire test all at once
• Don’t rush; pace yourself to time limits
• Don’t dwell on questions you can’t answer; mark them, skip them, and return to them later
• Avoid observing others’ test-taking behavior; don’t engage in self-comparison

Practice Health Behaviors

• Plan and manage your study time well, and get plenty of sleep during the nights preceding your exams
• Eat a healthy meal before each exam
• Practice deep breathing techniques regularly so you can access these skills at exam time
• Avoid excessive use of caffeine, including energy drinks
• Exercise regularly
• Take mental breaks and have some fun—this will actually improve your academic performance!