“Anxiety” is a term widely used, but it is a real health condition that many struggle with daily – and anxiety can take many forms. One form of anxiety is test anxiety. This is often confused with general nervousness, which can make anxious students feel very alone, embarrassed, or that they’re overreacting. Here’s some advice, if you are one of them.
1. Be aware of the limit
Nerves and nervousness when it comes to an exam is far from unusual, but straight-up anxiety is something different. Whereas nervousness is a natural response, if not a particularly pleasant one, anxiety is an unnaturally heightened stress reaction. Anxiety can prevent your brain from being able to learn and focus, and it can trigger physical symptoms, such as nausea, palpitations, pains in chest and jaw, concentration difficulties and anxiety attacks.
If you experience nervousness to the extent that it affects your concentration, causes some of the symptoms mentioned above, or impacts your ability to effectively complete exams, you could be dealing with actual exam anxiety rather than just general nervousness. As soon as you become aware of this, you’re one step closer to handling it effectively.
2. Put it into words
For many people, anxiety itself can be an obstacle to seeking help. Breaking this vicious cycle can be very difficult, but once you make progress, things usually go smoother afterwards.
One option is to talk with your fellow students. Test anxiety is sadly not uncommon, but that does mean that you’re probably not alone in dealing with it. If you don’t feel comfortable talking to your peers, your instructors may be able to help, or point you to someone you can talk to. Saying it all aloud can, for some, help with acknowledging the anxiety, which is an important part of dealing with it.
3. Remember your physical needs
Your body is a physical apparatus and it needs maintenance to function. Anxiety can impact both sleep and appetite, which can then again make the body more susceptible to anxiety and stress reactions. Remembering to get three meals a day, drinking enough fluids, and getting as much sleep as possible, can all help to keep anxiety at bay.
Some find that full meals can be very overwhelming, when anxiety is at its peak. At the end of the day, your body getting at least some sustenance is the most important thing. Even if you can’t manage to eat the ideal breakfast, a quick bite on the go can still give your body some of the metaphorical fuel it needs to study and focus effectively. A proper meal is always preferable, but a little is better than nothing.
4. Be aware of your resources
Your educational institution is most likely already familiar with test anxiety, and so they may have resources available for those affected by it.
If you have a formal diagnosis, you may be entitled to socioeducational support (SPS). This can give you special permission to accommodations, such as taking your test or exam alone in a classroom, allotted extra time, the use of headphones during your test or exam, etc.
If you do not have a formal diagnosis, you may still be able to get help from your teachers or counsellors. Being aware of which resources are available to you can be helpful when it comes to lowering stress. In some cases, you can also visit the exam rooms before the test itself, if it will help you feel more at ease during the test or exam.
5. Take preventative measures
By eliminating as much uncertainty as possible, you are giving yourself the best chances of avoiding anxiety. You can ask about the technology available, if you will be taking your test on a computer, or how much time you have during a verbal test. You can also inquire as to whether you’re allowed to bring drinks or other edibles, or fidget toys, if you find that fiddling with something in your hands tends to help.
Other practical precautions you can take can be making sure all necessary electronics are charged, that you’re wearing comfortable clothes, and that you’re aware of the signs that your body is having an anxiety attack.
If you experience symptoms of anxiety during your text or exam, you can request a short break or some fresh air. Control your breathing, whether your jaw is tight, if you have tension in other parts of your body, and whether you’re mentally present. Breathing exercises can be helpful for some, along with other small exercises that distract the brain from what it has misunderstood as danger.
6. Face your expectations
Performance anxiety and low self-worth can both contribute to nervousness and test anxiety. It might help to examine your own expectations to see whether they’re actually realistic. If you find this difficult, you can try to imagine that these expectations are for a close friend rather than yourself. Taking yourself out of the equation can be helpful when examining whether you have unrealistic expectations.
7. Talk to a professional
If your anxiety is so overwhelming that it hinders your studies or affects your daily life to the point where you feel unable to handle it on your own, it can be a good idea to contact a professional
Your doctor, or your Student Counselling Service, can help advise you. Your doctor can also refer you to further help, if you decide together that there is a need for it. Some students find that test anxiety is a manifestation of a more generalized anxiety disorder, and that they benefit from treatment.
