There’s a world of difference between test-taking “butterflies” and gut-wrenching fear. And just because you’ve not experienced severe test-taking anxiety in the past, unfortunately, this doesn’t mean you’re immune. Sometimes, critically important tests can make even the most level-headed student stress out!
So, what actually causes test-taking anxiety? While it would be easy to say that a truly prepared student won’t be anxious on test day, that’s simply not the case. For example, some students attach their sense of worth to stellar grades. In their minds, a test failure makes them a failure.
Others may be perfectionists. On the surface, it would seem that these students would be the most prepared for an important exam. Perfectionism, however, frequently leads to procrastination, which in turn can lead to a student who really needs to study more.
Often, however, it’s the intense pressure of a specific test, such as an AP exam, that causes the most anxiety. The very importance of the test results can cause even the best students to short circuit on test day.
The good news is that there are many ways that you can combat test-taking anxiety.
First, be honest about how much time you need to prepare for a quiz, test, oral exam, or group presentation. For a weekly French quiz, this may only involve a review of vocabulary words the night before. But for a college entrance exam, this can involve six months of study, tutoring, taking practice tests, and completing timing training. By mapping out in advance the required elements needed, creating a time frame, and sticking to the schedule, you can be confident that you did everything possible to arrive on test day fully prepared.
Next, practice mindfulness techniques such as deep breathing and visualization. These should be used both during study periods before an exam, as well as during the test itself. In the recent article, “See how mindfulness helps you live in the moment,” Mayo Clinic experts explain, “Mindfulness can ease anxiety by helping you stay focused in the present instead of getting caught in worry loops, where you keep thinking about the same thing over and over. (Click for easy-to-implement breathing and visualization techniques.)
In addition, pay attention to the things you can control in your physical environment:
Opt for comfy clothes and skip anything constricting, itchy, or uncomfortable.
Wear layers in case the test room is too hot or cold.
Have a proper meal (and bring snacks if the test will be long and they are allowed).
Stay well-hydrated with water to avoid headaches.
Ensure several days in a row of a restful night’s sleep.
Know where the test is being held, how to get there, and arrive early.
If materials are required, make sure you have backups (sharpened No. 2 pencils, a laptop charger, etc.)
In the lead-up to the test, try to avoid other stressful life situations in order to maintain your focus.
And, don’t forget that while practice may not make “perfect,” it does make you more comfortable. Being familiar with the exam length, type of test (multiple choice, fill in the blank, or essay, for example), and length of the exam, makes a world of difference. Many teachers and professors will share previous years’ exams when requested. Or, in the case of standardized tests, practice questions are available online. (Click to download an official full-length SAT or PSAT paper practice test for free from The College Board.)
Finally, while earning that coveted “A+” is certainly important, try to remember that one exam will not likely alter the course of your entire life. Even the most high-stakes tests such as the SAT, ACT, LSAT, and MCAT can be taken more than once, with the opportunity for additional study and improvement. Ultimately, a test score is a snapshot of a single day, not a defining measure of your intelligence or potential.