Most students deal with some anxiety when faced with tests and exams. A little stress can actually help performance by driving students to study and become better prepared. Problems arise when students’ anxiety levels are so high that they can’t perform up to their potential. According to the American Test Anxiety Association test anxiety results, on average, in a 12 per cent reduction in test scores.
How to Recognize Test Anxiety
The first indication of test anxiety is a student consistently scoring lower on tests and exams than with other methods of assessment. These students will usually also experience some of the following symptoms before and during testing:
- sweaty palms
- dry mouth
- upset stomach
- headaches
- rapid heart rate
- shortness of breath
- inability to concentrate
- going blank
- feelings of dread
- feelings of panic
- difficulty understanding the questions
How to Cope with Test Anxiety
A growing number of schools and colleges will allow students with test anxiety more time to complete tests and exams. Although certainly helpful this alone is not enough to reduce anxiety levels to a point where performance is not affected. Fortunately both behavioural and psychological stress management strategies have proven quite helpful.
Taking Control of Study Habits
Students who are dealing with high levels of anxiety often put off studying until the last moment or do so much cramming that they become totally overwhelmed. Working with the teacher, instructor or school counsellor to set up a reasonable study schedule is a great start. When studying, distractions should be limited and the study area comfortable. Students should also ensure they have everything they need before they begin. When the time set aside for studying is over, it’s over. Students need to resist the urge to overdo it. After a couple of hours of intense studying, taking in and processing information becomes more and more difficult. This in itself can lead to frustration and increased anxiety.
Physical Factors
Getting a good night’s sleep before a test is a far more effective use of time than a few more hours of study. Even moderate sleep deprivation results in memory loss and makes it more difficult to concentrate and make decisions. The negative effects of lack of sleep on mood are also well documented.
Regular exercise is also an effective stress reducer. According to the 2008 Physical Activity Guidelines for Americans even 20 minutes of exercise a day can reduce the symptoms of anxiety.
Tips for Dealing with Anxiety during the Test
- arrive early
- wear comfortable clothing
- take a moment before the exam begins to visualize yourself doing well
- read the instructions carefully
- scan the exam for questions you can easily answer and complete them first
- stop all negative thoughts dead in their tracks
- repeat positive messages to yourself like “I can do this”
- take a moment and breathe deeply
- relax any tense muscles
- stretch
In addition to these tools, a study out of the University of Chicago, released in January 2011 suggests that students should take a few minutes before an exam to write about their worries. In two laboratory and two randomized field experiments students who did just that scored significantly higher than those who either didn’t write anything or those who wrote about what they believed would be on the test. There is currently other test anxiety research being conducted that will hopefully provide more helpful tips.
Test anxiety does not discriminate. It affects male and female students from all grades and backgrounds who suffer the attendant frustration, low self worth and even reduced career options as a result. The good news is that by recognizing it and practicing the techniques listed above it can be conquered.
References:
American Test Anxiety Association accessed 27 January 2011
Effective Interventions on Test Anxiety Reduction: A Meta-Analysis Tuncay Ergene , 2003
Harvard Medical School – Reversible Causes of Memory Loss accessed 27 January 2011
2008 Physical Activity Guidelines for Americans US Department of Health and Human Services, 2008
Writing About Testing Worries Boosts Exam Performance in the Classroom Ramirez, Beilock, 2011
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Katherine Scrimshaw - Katherine Scrimshaw is a freelance writer and editor with a background in public relations, broadcasting and not-for-profit administration ...
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