How to manage test anxiety? 8 effective tips

Anxiety is a mechanism that we have to face highly demanding situations. However, this should be kept at medium levels to really contribute to proper performance. On the one hand, anxiety levels that are too low prevent us from being sufficiently activated to face the challenge that is presented to us. On the other hand, too high anxiety levels contribute to the blockage and generate a lot of discomfort. That is, anxiety is necessary in certain situations, although if it gets out of control it can be counterproductive.

Anxiety and studies: how do tests affect us?

One of the situations that generate the most anxiety are exams. Finding ourselves in a situation in which we are being evaluated and where our knowledge is put to the test can be very stressful. For this reason, many students go blank during their exam periods, as anxiety reaches levels that are no longer adaptive.

Test anxiety is a type of performance anxiety, where the person feels a high pressure to do things well. Test anxiety should be differentiated from trouble concentrating from worry. It is natural that an exam does not go well if we have suffered a romantic breakup or have lost a loved one. However, this would in no case be classified as performance anxiety.

When we find ourselves in stressful situations, our body releases a hormone called adrenaline, which prepares our body to face danger. We begin to sweat, our heart races and muscles tense. Many times, these physical changes can be accompanied by anticipatory thoughts such as: "What if I go blank?", "What if the test is too difficult?" and even thoughts referring to one's own bodily sensations: "What if I vomit?", "What if I faint in the middle of the exam?"

Like other types of anxiety, test anxiety can become a vicious cycle. The more anxiety symptoms appear, the person begins to feel more and more nervous and blocked. Fear feeds back and the chances of successfully passing the exam are reduced.

Taking a good exam does not only depend on how much you have studied. In addition to having your knowledge consolidated, it is also essential to face this test in a suitable state, in a calm and controlled way. Neglecting the emotional aspect can play a trick on us and mean that, despite having dedicated many hours to the study, the result on paper is not as expected.

Test anxiety can appear before any type of test and at all educational stages. This affects both primary and secondary students as well as university students and opponents. Like any type of anxiety, the anxiety response to a test has a physiological, psychological and an emotional component.

On a psychological level, negative thoughts of an intrusive nature frequently appear. Mental blockage is also common, so that the person is unable to read and answer the exam questions despite having studied, as they cannot organize their thoughts or remember the contents.

On a physical level, it is common for insomnia, concentration problems, poor performance, headache and stomach pain, sweating, nausea, etc. On an emotional level, the person feels uneasy, nervous, and worried. There is a feeling of vulnerability to the situation, which is perceived as overwhelming. If you are one of those who suffers from high levels of test anxiety, read on, because in this article we are going to compile some guidelines to keep your activation response under control.

Test anxiety: how to manage it?

Test anxiety is a normal arousal response, allowing us to concentrate and stay focused on the task at hand. However, when anxiety reaches high peaks, it can be a problem that prevents us from translating what we know and passing the test successfully. We are going to know some interesting guidelines to manage it.

1. Learn to study

An important first step in being calm when facing a test is to study effectively. A study with weak bases will contribute to that we present ourselves to the exam unsafe and without the necessary temperance. It is essential that you find the study method that best suits you, since each person prefers a different technique.

In addition to having adequate study guidelines, do not forget the importance of a good strategy to solve your exam. You must take into account the type of exam you will take, the time you will have, etc. Keeping these aspects under control is a good first step to promote your peace of mind on the day of the test.

2. Don't procrastinate

Leaving everything for the last minute is not the best idea if you want to arrive calmly to the exam. Try to maintain a daily study habit, so that you do not have to lock yourself in the days before with hardly being able to sleep or disconnect. In addition to the daily habit, remember that it is also important to have a fixed study place, ideally with similar characteristics to the environment where you will take the exam. For example, the library, where there is silence and more people are studying like you, can be an interesting option to familiarize yourself with these types of scenarios.

3. Talk to your teacher

Communication with your teacher is of great importance if you want to face the exam safely. He is the one who can best point out the best way to prepare you for success. It is interesting that you can talk to him about your worries and anxiety when being evaluated.

4. Relaxation techniques

Relaxation techniques can be very helpful when you feel anxious. For example, you can try diaphragmatic breathing exercises to stay calm. Try to do them daily as part of your daily routine and not only when the exmaen approaches, since this way the results will be more remarkable.

5. Take care of your basic needs

Sometimes studying can become so absorbing that we put aside our most essential needs, such as eating or sleeping. Do not forget that your brain needs fuel to function, so it is important that on the day of the exam you try not to go on an empty stomach and stay hydrated. Also, it is preferable that you do not resort to exciting drinks with caffeine or theine, as they will increase your nervousness.

Before your exam, you can do some exercise, as this will help you feel relaxed. And of course, it is essential that you rest the necessary hours. Getting to an exam without a good night's sleep will degrade your performance.

6. Learning difficulties

On many occasions, test anxiety appears as a consequence of learning problems that have not been detected. These types of problems hinder performance and concentration, so those who suffer from them should receive specific support from professionals. In addition, at the time of the exam they can receive some help to compensate for their deficits, such as having a little more time to finish the exam or having the sentences in a larger and more legible font size.

7. Lean on a psychologist

If despite taking measures you continue to find problems controlling anxiety in tests, it is important that you can see a mental health professional, like a psychologist. You can look for one specialized in study techniques and learning difficulties, since this way they can help you in the way you need it. In schools there is also the figure of the school counselor. This is a professional, generally a psychologist, who can support those students with study difficulties.

8. Accept your mistakes

Many people with high test anxiety are characterized by being extremely perfectionists. In this sense, it is important that you can relativize and see your mistakes not as failures but as opportunities for growth and learning.

Conclusions.

In this article We have talked about anxiety before the exams and some useful guidelines for handling it. Test anxiety is a type of performance anxiety, where the person hangs out from feeling too pressured. This type of anxiety is characterized by physical, emotional and psychological symptoms and can easily become chronic, since a vicious circle is formed by which the person feels more and more fear.

Anxiety is a necessary response to effectively cope with highly challenging situations. If we did not feel anxiety, we would not be in a position to attend and give all our energy to be successful in the test. However, anxiety can play tricks on us and become an unpleasant obstacle when it occurs at very high levels.

To prevent anxiety from getting out of control and blocking us, it is advisable to follow some basic guidelines. These include having good study habits and perseverance, doing relaxation exercises, talking to the teacher about the exam and our fears, and even going to a professional. Many times, anxiety of this type is explained by an undetected learning disorder, so it is crucial to rely on the figure of the school counselor or private psychologist, to be able to be a specialist in study difficulties.