A common problem, test anxiety occurs before, during or after an academic test or other evaluation for school or work. A little nervousness before a test is normal and can help sharpen your mind and focus your attention.
But with test anxiety, feelings of worry, fear and self-doubt can interfere with your academic performance. Lack of preparation can cause test anxiety or make it worse, but for many people test anxiety occurs regardless of preparation or knowledge of the material. Test anxiety can have a long-term impact on your — or your child's — self-esteem and confidence. But a number of things can reduce test anxiety and increase your performance on test day.
Whether you're in primary or secondary school, in college, or in a career that involves testing or evaluation, treatments to reduce test anxiety are basically the same. Through a structured approach, either in a class or over several one-on-one sessions, treatments can help you:
Master and use relaxation techniques such as deep breathing or visualization to reduce your feelings of stress.
Work through feelings and behaviors that worsen anxiety through talk therapy (psychotherapy), whether your concerns have to do with studying, testing or other issues.
Recognize unhealthy thinking patterns and change the way you respond through structured psychotherapy sessions known as cognitive behavioral therapy.
Master academic skills, including study and test-taking skills.
Tips to reduce test anxiety
Different programs and mental health counselors generally use a combination of techniques. In addition to seeing a professional, here are some things you can do on your own:
Prepare systematically. You'll feel more relaxed if you know you've studied and practiced the material that will be on the test. It can help to develop a consistent pre-test routine. It may also help to go to study groups or involve others in your study sessions.
Set up practice tests. Find out the test format and what will be covered. Then, write up an exam similar to the one you'll take. Study the material and then take the practice test in the time frame you'll have during the actual exam.
Talk to your teacher. It's always a good idea to make sure you understand what's going to be on the test and know exactly how to prepare. In addition, if you let your teacher know that you feel anxious when you take tests, he or she may have suggestions to help you succeed.
Don't ignore a learning disability. Test anxiety may improve by addressing and adjusting for an underlying condition that interferes with the ability to learn, focus or concentrate, for example, attention-deficit/hyperactivity disorder (ADHD) or dyslexia. In most cases, a student diagnosed with a learning disability has a right to adjustments to help with test taking, such as extra time to complete a test or having questions read aloud.
Learn relaxation techniques. There are a number of things you can do right before and during the test to help you stay calm and confident. Examples include deep-breathing exercises and visualization.
Don't forget to eat. Just like muscles in your body, your brain needs fuel to function correctly. Make sure to eat the day of the test so that you're not running on empty when test time arrives.
Stay hydrated. Drink plenty of water. Avoid sugary drinks such as soda pop, which can cause your blood sugar to peak and then drop, or caffeinated beverages such as energy drinks or coffee, which can cause or increase anxiety.
Get some exercise. Regular aerobic exercise, and exercising on exam day, can release tension.
Get plenty of sleep. Sleep is directly related to academic performance. Preteens and teenagers especially need to get regular, solid sleep.
Test anxiety can affect anyone — primary or secondary school students, college students and employees who have to take tests for career advancement or certification. But you don't have to muddle through. Addressing any underlying issues, getting help and learning effective skills can help you — or your child — approach testing calmly and with confidence.
source: mayoclinic
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