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Test Anxiety

Overcoming Test Anxiety

Test anxiety is an uneasiness or apprehension experienced before, during, or after an exam because of concern, worry, or fear. Almost everyone experiences some anxiety, but some students find that anxiety interferes with their learning and test-taking to such an extent that their grades are seriously affected. A printable (.pdf) version of our Overcoming Test Anxiety handout is also available.

Are you test-anxious?

Are you aware of being really nervous about a test, maybe so nervous that you don’t do your best and lose points, even though you knew the right answers?

Does your stomach ever get tight or upset before or during a test? Hands cold and sweaty? Headaches? Do you have trouble sleeping the night before a test?

Do you ever find your mind racing, or dull and muddy, so that you can’t think clearly while taking a test?

Do you ever forget material you studied and learned, only to remember it again when the test is over?

Do you overanalyze questions, see too many possibilities, choose the complex answer and overlook – and miss – the simpler, correct answer?

Do you make many careless mistakes on tests, even when you know better?

What can be done about it?

Fortunately, there is a great deal that you can do to keep the anxiety from interfering with your performance. First, it’s important to know that you don’t have to eliminate it entirely. Some anxiety helps keep you on track and working hard. You just need to make sure you can keep it at a manageable level.

  • Getting prepared for the exam is more than half the battle.
  • Attend all of your classes; find out what you’re expected to know and when the exams are scheduled.
  • Keep up with your work so that you can avoid cramming for exams.
  • Become more efficient in your study habits and time management.
  • Study in a location where you can concentrate, get interested in the material, and give it your complete attention.
  • Use memory methods, make flashcards (use them often), and learn how to take good notes (refer to the ‘Note-Taking Tips’ handout from the Advising and Learning Support Center for helpful advice on  note-taking strategies).

In general, organized, self-confident students with efficient study habits may actually spend less time studying than others who receive lower grades. How do you get to be self-confident? Self-Talk. Research shows that the self-talk of test-anxious students almost always tends to be negative and self-defeating.

“Everyone in this class is smarter and faster than I am”, “I always mess up on tests”, “If I don’t do well on this exam, I’ll fail everything” and “These are all trick questions” are common thoughts. Become aware of what you say to yourself. Try writing your negative thoughts down and then disputing each one with a positive statement. Start to encourage yourself as you would a friend. Repeating your positive statements to yourself will help reprogram your
mind to expect success instead of failure.

Other Techniques

  • Visualize yourself doing well and reaching your goals.
  • Aim for an A-level of understanding. Don’t bring yourself down by thinking “no matter how much I study, I’m still going to get a C.”
  • Try not to compare yourself to others.
  • Become an expert in learning and learn what you can do to improve.
  • Prepare well in advance.
  • Know the time and place of the test, and be there on time – don’t rush!
  • Keep a journal or record of your successes.
  • Reward yourself after studying instead of avoiding it.
  • Don’t talk about the test with classmates beforehand, especially what you studied.
  • Practice relaxation techniques that you can use anytime, anywhere.
  • Take care of yourself by eating well, exercise, and getting enough sleep.
  • Don’t hesitate to ask your instructor for clarification on test questions.
  • Read over the test and plan your approach.
  • Focus on your job (thinking and remembering) and avoid dwelling on the instructor’s job (grading).
  • Reduce anxiety with activity; if you go blank on one question of the test, move on to another question or section.
  • Relax yourself physically during the exam.