Test Anxiety
It can be very frustrating and discouraging to spend time preparing for a test, feeling good about the material, and then freezing up as soon as the test is put in front of you. Panic can set in as you see everyone else working, and it feels like everything just disappeared from your memory. Your heart rate can pick up, and then it becomes even harder to focus and do your best.
The good news is there are several strategies you can try to help manage this anxiety. Consider the following:
The good news is there are several strategies you can try to help manage this anxiety. Consider the following:
PREPARE
The first step may seem rather obvious. You need to study and study well. Being prepared and having studied enough is the best way you will manage your anxiety. The more you feel comfortable and knowledgeable about the material, the more confident you will feel heading into the test. If you don't have good study habits now, you need to work on developing some.
Get Some Sleep
If you have a big test coming up, be sure to get a good night's sleep ahead of time. Also, eat a good breakfast. You need to take care of your body.
Start With What You Know
If your test requires you to have memorized some specific content (whether it's a formula for a math test, certain vocab words, or something that will help you out), write it down on your test as soon as it's given to you. Also, if there's a part of the test that you are worried about, consider starting with that part first (such as an essay). That will take the pressure off of you to have to keep it in your head the whole time.
Steady Your Breathing
When you get worked up, your heart will tend to beat faster making it harder to calm down and focus. Remember, you can regain control. Try and slowly control your breathing. Take deep, slow breaths in through your nose, hold them for 2-3 seconds, then exhale slowly through your mouth. Do this several times until you feel your heart rate slowing down and you regaining control.
Accept That It's Okay to Not Know Everything
You might not know all of the answers and it's important to know that's okay going in. Just do your best and have the right mindset.
Explore Your Anxiety
Instead of being afraid of your anxiety, consider exploring it. Ask yourself why you have anxiety and recognize what your symptoms are when you get that anxiety (what are you thinking, feeling, worrying about?). Are you worried about letting someone down, missing out on some future opportunity, or something else? The more you understand what's going on, the better equipped you will be to work through it. Try writing about your anxiety and figuring out what it's all about.
Be Positive
When you have anxiety, it's easy to slip into panic mode and start to cycle through all kinds of negative thoughts. You tend to be pretty hard on yourself and get into a panic. Try changing those negative thoughts that are bouncing around your head into positive ones.
Talk About It
Like just about anything, find someone to talk to about this. Whether it's your teacher, a parent, or me, there are people who can help you sort this out. All you have to do is ask!