How do you normally feel when you are about to have an important test? It is very common to feel nervous and stressed when a test is coming up, but what if you cannot perform well on a test although you paid attention in class, took perfect notes, did every practice problem, due to overwhelming anxiety and stress? Read this article to learn more about a psychological condition - test anxiety.
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Most people will feel the nervousness and stress before a big exam, and these feelings can actually help them pay attention and get a good grade. However, when the stress and anxiety become overwhelming, and surpass a certain point, negative impacts can be caused. Students with test anxiety may find themselves hard to concentrate during an exam, and the nervousness caused them to “blank out” no matter how hard they studied for the test. Because of Test Anxiety, students may have difficulties doing their best during a test, which causes greater anxiety.
The symptoms of Test Anxiety can differ amongst people. In a range from mild to severe, the symptoms of Test Anxiety can be divided into four sections - physical symptoms, cognitive symptoms, behavioral symptoms, and emotional symptoms.
Physical symptoms: Students with Test Anxiety may experience sweating, shaking, dry mouth, fainting, rapid heartbeat, and nausea. In terms of physical symptoms, a sense of “butterflies” in the stomach may be normal for students with Test Anxiety. In some more severe cases, Test Anxiety can cause students to become physically ill.
Cognitive and Behavioral symptoms: Fidgeting or outright avoidance of testing situations are recognized as cognitive and behavioral symptoms. Substance abuse can also occur. With Test Anxiety, students may find themselves blanking out on answers to the test even though they have thoroughly studied the materials and may know the answers to the problems during a normal situation. Over time, negative self-talk, trouble concentrating, and racing thoughts will be common.
Emotional symptoms: Depression can be a common emotional symptom for Test Anxiety. Other than that, low self-esteem, anger, and a feeling of hopelessness may be prevalent as well.
The causes of Test Anxiety vary. The potential causes include fear of failure, poor testing history, unpreparedness, while biological causes, mental causes play big roles as well. Although it is not easy to overcome test anxiety, some tips are listed below to help.
Avoid the perfectionist trap. Making mistakes is fine, and knowing that you’ve done your best is important.
Get enough sleep. Getting adequate sleep is always good for concentration.
Take deep breaths. It is normal to feel anxious during a test, but breathing deeply will help calm yourself.
Make sure you are prepared. If you know that studying one night before the test is not enough, try to study beforehand and get comfortable with the testing materials.
Test anxiety imposes a lot of anxiety and stress, but utilizing the self-help strategies will always help. It is totally fine to do bad on a test, but taking care of ourselves should be prioritized!
Written by: Benetta Wang
Sources:
“Test Anxiety Can Make It Difficult to Do Well on Exams.” Verywell Mind, www.verywellmind.com/what-is-test-anxiety-2795368#:%7E:text=Test%20anxiety%20is%20a%20psychological,learning%20and%20hurt%20test%20performance. Accessed 5 Dec. 2020.
“Test Anxiety | Anxiety and Depression Association of America, ADAA.” ADAA, adaa.org/living-with-anxiety/children/test-anxiety. Accessed 5 Dec. 2020.
Great article!