How To Overcome Test Anxiety

How To Overcome Test Anxiety

Tests are just pieces of paper with questions, aiming at evaluating our knowledge in a certain subject. What students are afraid of, are the consequences of not succeeding as well as they wish. Some students may anticipate that important people in their life would be disappointed with them such as their parent and close friends. Other students anticipate being very angry and very disappointed with themselves in case they would not do as well as they expect.

The symptoms that anxious students experience before tests as well as during tests are due to a high level of stress hormones. The anxious students, unconsciously, relate to the test as though it were a predator, which is going to hurt them. Instinctively, they are preparing for a "Fight or Flight" Response, which means to jump on the instructor, to bite his/her neck or to flee and climb up the nearest tree. Such instinctive reactions helped our ancestors survive, but for sure, it will cause the modern students to fail the test or be expelled from their schools.

The difference between being afraid of a test and experiencing test anxiety:
Fear of a test, is a normal reaction to an important test. Fear increases the motivation to succeed in a task and it makes us more alert. Students, who are apathetic to a test, may not prepare themselves properly and would not do their best to succeed in it. Being anxious before and during a test may cause students to lose their concentration, to make mistakes and as a result, it increases their chances of failing.

Typical physical and mental symptoms due to test anxiety:
There are some typical physical and emotional symptoms due to test anxiety. When the level of anxiety is very high, one may experience all of them. When the level of anxiety is lower, every one may experience different symptoms, each may be at a different level. The type of symptoms that one may experience depends on his/her genetic make up. The following are typical physical symptoms, which may occur before and/or during a test: rapid heartbeat, hands and legs trembling, sweating, shortness of breath, sensitivity to noises and digestive discomfort such as: stomach ache, vomiting, loss of appetite, diarrhea and frequent urination. The following are typical mental symptoms, which may occur before and/or during a test: nervousness, difficulty concentrating, blacking out, excessive worry and trouble sleeping.

Why do I suffer from test anxiety more then my fellow students?
Most students who suffer from test anxiety feel embarrassed about their feelings, and they do not share it with their fellow students. Surveys of the phenomena indicate that test anxiety is very common among students at all levels of education, from first grade to graduate school. Good students who are very ambitious, and student who are generally overly sensitive, tend to suffer from test anxiety more than poor students who are less ambitious and students who are not overly sensitive.

Coping with test anxiety before the test
In order to reduce the level of stress hormones, we should convince our "primitive mined" that a test is not a predator and the outcome of failing is not catastrophic. The way to do it is to make a list of the negative outcomes that we anticipate in the event of failing a test. Under each expectation, we should write a contingency plan. Even if we feel that we are not satisfied with our plan, it is better then having no plan at all. Having no plan, causes feelings of helplessness, this leads to even higher levels of anxiety. The following are examples of catastrophic expectations and contingency plans:

• Catastrophic expectation: If I fail the test, my friends will make fun of me.

Contingency plan:

Catastrophic expectation:

Contingency plan:

Catastrophic expectation:

Contingency plan: I am exaggerating.

Coping with sleep disturbance:
Intrusive thoughts about the consequences of failing a test elevates the level of stress hormones. The result is, sleep disturbance. Sleep disturbance contributed to the survival of our grandmother Lucy, by making her more alert at night to detect predators. (See chapter: "Evolutionary Psychology.") Since the test is not aiming to devour us, in order to cope with it, we should learn to reduce the level of our stress hormones. As a result, our sleep will be peaceful.

In case we suffer from intrusive thoughts relating to catastrophic expectations, we should write contingency plans before going to bed. While in bed, it is advisable to practice various relaxation techniques that are described in the chapters with-in the group heading: "Psychological Methods of Relaxation" . It is very helpful to listen to soft music, to have a "Relaxation Session", or to listen to a Relaxation CD, until we fall a sleep. If we wake up in the middle of the night and find it hard to fall a sleep again, we should re-play the music or the CD. Some people find it helpful to let it play all night long. While the Relaxation Recording is playing, it is important not to concentrate on every word or on every sentence, but to relate to it as background music.

Appling positive mental imagery, before falling asleep, may be very beneficial. One may visualize oneself sitting in the classroom, feeling relaxed and being able to concentrate on the test. Some people find it helpful to visualize their brain operating like a computer. All the information that was stored in, is available for them during the test.

Coping with anxiety during a test:
On our way to the test room, as well as after finishing a hard question, it is important to practice the "Relaxation Breathing". If our hands or legs tremble, we should practice "Progressive Relaxation" by tightening and relaxing them.

It is important to be the last one to leave the classroom. While answering the questions it is advisable to write a small x next any question that we were not absolutely sure that we answered correctly. When we finish the test, we should go over and check the answers we doubted.

What to eat before a test
Years ago, it was recommended to eat chocolate before and during a test, in order to raise the level of the sugar in our body. Studies have found, that eating chocolate raises the level of the sugar but that it drops down very fast. The result is more difficulty in concentration. In the morning before a test, it is advisable to eat light breakfast that includes carbohydrate (like whole-wheat cereal or bread) and protein (like milk, cheese and an egg). It is important to drink water during a test since a high level of stress makes us thirsty.

I encourage everyone who suffers from test anxiety, to try self-help by practicing relaxation and mental imagery techniques. If it is not sufficient, it is recommended to seek the help of psychotherapy.