Ways to Cope with Test Taking Anxiety

The process of learning makes up and energizes our days, and if we lose our zest for exploring new things and figuring out better ways to do what we’re already doing, life can get dull. From the time we’re babies, we’re always learning – how to talk, eat, walk, read and write, and so much more.

In our relationships, we constantly learn more about one another and how to best relate to those around us. Most of our learning is put into practice organically. So, after a few years, a husband has learned what his wife likes on special occasions like anniversaries, and so on the next occasion, he puts that knowledge to use in order to spoil her.

In other areas of life, however, that learning gets tested formally, and that brings anxiety in its wake. For most students, the thought of taking a test to assess how much they’ve understood causes them to sweat and puts knots in their stomachs. If one didn’t have to get examined to move on to the next stage, many would choose that option.

Unfortunately, the option to avoid tests isn’t available for students, from the early stages of school all the way to graduate school and beyond. It’s how instructors gauge progress and whether the material taught has been assimilated. The best way for learners to deal with test-taking and the anxiety it induces is to face it head-on.

Why do tests make us feel anxious?

To deal with the anxiety we experience over tests, it is important to know why we feel that. Anxiety is a reaction our bodies have to situations that are uncertain and raise a threat to our well-being. It’s the way our bodies prepare us to either fight or flee a situation, whichever is more appropriate. The physiological responses of a rapid heart rate, sweating, shallow breathing, and adrenalin in your system all prepare you to deal with the situation. Feeling this way either before or during a test can be both exhausting and crippling.

The main reason tests make us feel anxious is that we want to succeed. This impacts us on several levels. When we take a test, it may be that we’ve invested ourselves into whatever we’re doing, and we desire a positive outcome from it. If you’ve spent months getting ready for your driving test, you want it to go well because you’ve spent time working at it and you know what success means for you – the freedom to drive yourself and confirmation that you possess this essential skill.

Success means you get to accomplish a goal, and failure can be a serious setback. For instance, if it’s an important school test, failure may mean being held back a grade and not continuing with your cohort. The consequence of failure can make us fearful, making the experience of taking the test fraught with anxiety.

Another reason why the desire to succeed drives us toward anxiety in test-taking is that we also tie our success to our self-image and self-worth, so failing might make us feel like we are failures. When we think of ourselves in terms of our successes and failures, our self-acceptance becomes conditional and takes a hit.

We may have arrived at this place because of our personal drive, but it’s also possible that the expectations of parents, teachers, and classmates generate the idea that failure to succeed means we aren’t worthwhile. This raises the stakes of any test dramatically, making it a battle for something more than just a good grade.

Dealing with test-taking anxiety

There are several things you can do to cope with test-taking anxiety. Some of these are better done ahead of time, while others can be practiced just before or during the test to make sure you’re in the right headspace.

Prepare for the test

Knowing the material is the best way to face the test with confidence. If you know you can face any question, you will likely walk into the test feeling calmer. Preparation may mean reviewing the material or looking at past exams to see what may have been asked. Being thoroughly prepared can give you a huge boost of confidence to face the test as it takes some of the uncertainty out of the process.

Study in groups

When you study by yourself, it’s easy to feel like you’re not getting it and you’re all alone in that. And when we look at our classmates, we can assume they are more confident than they truly feel. Studying in groups helps in at least two ways. It helps you to see that you aren’t alone in having nerves and that by itself can go a long way to helping you be less anxious.

The second thing is that if you have concepts you struggle with, someone in your group may be able to explain them, or you can struggle together as you figure it out. Either way, you don’t walk that road alone, and that mutual support is invaluable.

Focus on what’s right in front of you

Don’t focus on your next test after this or think about what’s gone before. You can carry unnecessary baggage into tests, and that weighs you down when what you’re supposed to be focusing on is the test you’re writing here and now. Things may have gone wrong in your last test, but that’s not the focus right now.

In your preparation, you can go over your past tests and learn from your mistakes. That growth mindset can help you here and now without hampering your capacity to focus on the now. Focusing on future tests can also be a distraction. You might find yourself getting worried about the next test, losing your focus right here and now.

Practice Progressive Muscle Relaxation to help you calm down

Before the test, or even during the test, you can practice PMR to help you slow your breathing down and make you calm. In addition to PMR, make sure you get good sleep, allowing your body to deal with stress and it also lets you have the mental capacity to better deal with problems.

Get moving

You can reduce stress and anxiety with some movement. It’ll clear your mind, and release neurochemicals that will elevate your mood and reduce stress. Getting regular exercise can help you reduce your overall stress but getting in a little movement before your test can help you get rid of some nervous energy while giving you a mood boost as well.

Pray

Philippians 4:6-8 reads, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

Prayer is a powerful tool that gives us access to the resources God has for us. Not only that but understanding God’s perspective in any situation informs our own. By submitting our anxieties to God and watching him work in us, we are reminded that we are valuable whether we pass this test or not.

As important as tests are, your true worth isn’t tied to them, and whatever happens, God is working for your good and nothing can make you less valuable or lovable in his eyes.

Can anything ever separate us from Christ’s love? Does it mean he no longer loves us if we have trouble or calamity, or are persecuted, or hungry, or destitute, or in danger, or threatened with death? (As the Scriptures say, “For your sake, we are killed every day; we are being slaughtered like sheep.”) No, despite all these things, overwhelming victory is ours through Christ, who loved us.

And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. – Romans 8:35-39

Many people suffer from test-taking anxiety, and the suggestions outlined above can help deal with that anxiety. However, if you find yourself struggling with anxiety to the point where your functioning is hindered, speak to a trusted person such as your instructor, and consider seeing a mental health professional.

Sometimes anxiety can be overwhelming and what’s needed is a combination of therapy and medication. Seeing a professional will help you get the help you need. When it comes to medication to help you deal with anxiety or concentration problems, it’s important to speak with a medical professional and not self-diagnose or self-prescribe medication. Getting appropriate help will put you on the track to success.