Exams are an integral component of educational development. However, for many students, exams create significant amounts of both fear and anxiety. Examples of these symptoms include sweaty hands (palms), rapid thoughts, and/or an inability to concentrate. While some level of anxiousness can assist with motivation for studying, excessive levels of anxiety can impede a student’s ability to perform on their exams.
Fortunately, academic anxiety associated with exams is something that can be managed. With the correct strategies and attitudes towards managing test-related anxiety, you can remain calm, concentrated, and confident both prior to and during your tests/exams.
Table of Contents
Why do I have test-related anxiety?
Academic anxiety related to taking exams generally arises from perceived pressure placed on the student by the student, their family, and/or schools. The primary reasons for experiencing academic anxiety include poor preparation, fear of failing, negative experience(s) of performing poorly on exams/tests, and comparing oneself to other individuals.
Identifying why you have test-related anxiety is the initial step toward overcoming your anxiety. Once you identify what causes your fears, you will be able to address those fears more effectively.
How can I reduce my test-related anxiety?
1. Start preparing early and frequently
Proper preparation is one of the best methods of reducing test-related anxiety.
Early preparation:
- Reduces the amount of time spent preparing near the date of an exam/test.
- Increases knowledge and understanding of the test-related material.
- Provides confidence while taking exams/tests.
Break down your study materials into manageable portions, and provide adequate time for covering each portion. Instead of attempting to study the entirety of an area/subject within a single day, focus on a portion of the subject at a time.
Preparation consistently creates confidence in addition to decreasing fears.
2. Develop a realistic study schedule
Creating a study schedule allows you to organize and control your studies.
When creating your study schedule:
- Provide time for every area/subject being tested.
- Devote sufficient time to difficult areas of the course.
- Leave small periods of time between individual study sessions for brief breaks.
- Do not develop overly ambitious schedules.
Ambitious schedules will generate additional stress rather than reduce your test-taking anxiety. Create a simple-to-follow and obtainable schedule.
3. Learn how to relieve stress through deep breathing and short breaks
Relieving your mental stress is crucial when attempting to manage anxiety.
Deep breathing
Deep, slow breaths can rapidly alleviate tension. When feeling anxious, try this:
- Take four (4) seconds to breathe in deeply through your nose.
- Maintain the air in your lungs for four (4) seconds.
- Take four (4) seconds to exhale slowly through your mouth.
Perform this several times when you become anxious.
Short breaks
Long periods of continuous studying can produce increased stress. Provide yourself with periodic short breaks to allow you to rest mentally.
Taking even a five (5)-to ten (10)-minute break can improve your ability to focus and reduce anxiety.
4. Become familiar with old tests/quizzes
Familiarization with previous tests/quizzes reduces the fear associated with taking tests/quizzes.
When practicing old quizzes/tests:
- Become familiar with the testing format.
- Improve your speed in completing answers.
- Feel more confident and prepared when answering questions.
Practice taking quizzes/tests under simulated timed conditions. This simulates the pressure associated with taking an actual test/quiz.
The more familiar you become with old quizzes/tests, the less intimidating the actual quiz/test will appear.
5. Challenge yourself with more balanced thinking
Thinking negatively increases fear/anxiety.
Examples of negative thoughts include:
- “I will fail.”
- “I am not good enough.”
Negative thoughts diminish confidence in addition to increasing fear/anxiety.
Replace negative thoughts with more balanced thought patterns, such as:
- “I have studied adequately.”
- “I will do my very best.
In summary, the fears and anxieties that accompany exams are normal; however, they should not control how you perform. By planning for an exam with early preparation, making a realistic study schedule, and using simple relaxation methods, you will be able to better deal with the pressures of your anxiety.
Maintain a positive attitude and take care of yourself by practicing regularly, learning as much as possible about your subject, and avoiding comparison-based excessive pressure.
