Feeling nervous before an exam is common for many students. However, if those nervous feelings are extreme and start to inhibit your test-taking abilities, you may be experiencing test anxiety. Test anxiety is a nervous or anxious reaction to taking a test whether it be a standard test, or a final exam. Test anxiety can manifest itself both physically and mentally in the body. Marion Smyser, Director of School-Based Therapy at Centerstone says that “symptoms can include a quickened heartbeat, dwelling on the outcome of the test, applying pressure on themselves to do well on the test, and even catastrophizing what will happen if they don’t do well.” Additionally, there is also a possibility that they may exhibit fight, flight, or freeze responses. This may look like their mind going blank even if they studied really hard for the test. Or younger kids who aren’t able to put their emotions into words may throw a temper tantrum which may not be normal behavior for them.

There are different factors that can contribute to the cause of test anxiety. In general, some people are naturally more sensitive to anything related to their performance. These feelings may come from an internal source, or from external pressures to perform well academically. Additionally, some people may have generalized anxiety that intensifies before or during tests.

So, what are some effective ways for students to cope with their test anxiety?

Before the exam:

• Remind yourself that your self-worth is not tied to your performance on the test.
• Practice positive affirmations. For example:
  • “No matter how I perform on this test, I am still a good student.”
  • “No matter how I perform on this test, my parents still love me.”
• Get a good night’s sleep.
• Eat a nutritious breakfast.
• Limit your screen time.
• Get some fresh air and go into the test with a clear head.

During the exam:

• Take calming, deep breaths.
• Sit comfortably.
• Avoid thoughts about the future, (i.e. “If I fail this test, my GPA will suffer.”)
• Stay focused on yourself and don’t worry about what your classmates are doing.

Note for parents: It may be helpful to talk to your student to find out their perception of the exam. What they think will happen if they don’t do well? Use this opportunity to correct any unhelpful or inaccurate thoughts they may have about the test.

Note for educators: Be transparent with students about what the test is for – will it make or break their final grade? Is it just a check in to see if they’re retaining the materials? Some students may be under the impression that if they do poorly on a test, they will fail the class or have to repeat that year in school. However, most of the time, this is not the case. “Knowing the purpose of the test may help alleviate any anxiety they may be feeling,” Smyser adds.

If you experience overwhelming feelings when taking tests, you may benefit from additional support as you navigate this anxiety. Centerstone’s trained mental health counselors can help you find practical ways to alleviate your worry. To learn more about our counseling services, visit our website or call us at 877-HOPE123 (877-467-3123).