Have you ever studied very hard for your tests only to get into the exam room and your mind goes blank, literally? And, as if that’s not enough, your palms become sweaty and the stomach starts to ramble? These are
5 Ways To Overcome Test Anxiety
Have you ever studied very hard for your tests only to get into the exam room and your mind goes blank, literally? And, as if that’s not enough, your palms become sweaty and the stomach starts to ramble? These are classic signs that you have test anxiety. Continue reading to learn some simple ways to manage your test anxiety effectively.
What Is Test Anxiety?
Feeling a bit nervous when you are about to take a test is normal, but for some back to school moms, it is a debilitating experience. According to VeryWell Mind.com, test anxiety is “a psychological condition in which people experience extreme distress and anxiety in testing situations.” Whether you are sitting for your AP exam, an ACT, or even an important final paper, test anxiety can derail months and years of hard work.
How do you know that you have test anxiety?
Test anxiety can be manifested through your body, emotions, and thoughts. The best way to find out whether you have test anxiety is to watch out for cognitive, physical, and emotional symptoms. The physical signs include a racing heart, nausea, shortness of breath, excessive breathing, dizziness, headache, tense muscles, and dry mouth. The emotional signs include anger, fear, disappointment, shame, guilt, and a feeling of helplessness. The cognitive signs, on the other hand, include difficulty concentrating, self-comparison, racing thoughts, negative experiences, and at times, blanking out.
If you have intense test anxiety, you are at risk of not only failing the test but also experiencing a panic attack. It is important, therefore, that you be conscious to avoid test anxiety. If how do I deal with test anxiety is your major concern, here are a few actionable tips to help you address this problem.
Test Anxiety Management TipsÂ
Prior to establishing ways of dealing with test anxiety, it would be important to know what causes anxiety, in the first place. You are likely to experience test anxiety if you do not get adequate prep time, are afraid of failure, or have had a prior bad experience with tests.
The following tips will help you overcome test anxiety:
1. Prepare Well
Perhaps, getting prepared for a test seems like an obvious thing, but it requires proper planning. For most of us, we are bombarded with responsibilities everywhere we turn. So, it is important that you have a proper schedule. Preparing well for a test will give you the confidence you need to walk into any test confidently. But, how do you prepare well?
Studying much earlier is more productive than cramming at the last minute. Additionally, it is important to establish what works for you when preparing for tests. Establishing a consistent pretest routine eases the level of your stress and helps you prepare well for the test.
2. Get Enough Sleep
There is a direct relationship between academic performance and sleep. One of the mistakes that most students do is imagine that they can read and grasp everything overnight, especially the days towards a test. Reading a lot within a very short time will only confuse you. In fact, pulling an all-nighter will strain your nerves. It is important that you have enough night’s sleep – 9-10 hours. It not only helps you walk into the test with enough energy but also guarantees optimal performance.Â
3. Adopt an Effective Relaxation Technique
It can be hard for most back to school moms to stay calm before and during a test. Various relaxation techniques can help you ease your nervousness. Adopt a relaxation technique that works for you. It could be breathing deeply, relaxing your muscles, or even learning to think about positive outcomes with your eyes closed.
4. Practice Self-care
You will more likely to experience high test anxiety if your overall anxiety is high. The implication is that if you can lower your anxiety, you will not have to worry about test anxiety. Eating healthy, getting enough sleep, and exercising are some helpful ways to manage stress. For example, to be calm a few days toward the date of the test, you can adopt a personal wellness plan.
5. Ask for Help
Do not shy away from asking for test anxiety management help. Talk to your test consultants, professors, teachers, as well as your family members and friends and you will find it reassuring to take your tests. They can offer you valuable information for your test preparation.Â
Most mental health professionals and counselors can help you address negative thoughts while preparing for your tests. In addition, you should have any form of disability that could interfere with your learning and preparing for the test, it is recommendable you ask for the necessary test accommodations.
Managing test anxiety is not something you can achieve in a day; it should be a continuous process. Start by taking great care of yourself, understanding that it is okay to make mistakes but learn from them, think positively, and you will be in control the next time you are taking a test. Above all, find a group of like-minded individuals such as the Back to School Divas Facebook Community to act as your support system.
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