You spend all night studying for your big chemistry midterm, and you’re pretty confident about your knowledge. You memorize every concept, and you have taken all the practice tests your teacher had assigned. Except, half an hour before the test, you feel like you don’t remember anything! The moment your teacher sets the paper in front of you, you feel you’ve forgotten all you learned leading up to this moment and are extremely scared about the outcome.
If you feel this way, you are not alone. Test anxiety is a common type of performance anxiety that affects everyone ranging from kindergarteners to qualified professional candidates. Being nervous about a test isn’t bad. In fact, it can encourage one to prepare for a particular test in greater care and detail. However, test anxiety is a “combination of physical symptoms and emotional reactions that interfere with your ability to perform well on tests.” Test anxiety can cause both physical and mental symptoms on a large range and can occur before or during the test. Physical symptoms can include excessive sweating, nausea, rapid heartbeat and shortness of breath, headaches, and feeling lightheaded or faint. In some cases, individuals who have severe test anxiety/other medical conditions might have symptoms that can lead to a panic attack. Test anxiety can also surface feelings of stress, self doubt, anger, loss of self-worth, self- loathing, fear and regret. There are a number of causes that can contribute to this: pressure or high stakes, fear of failing, perfectionism, being unprepared, or performing poorly on previous tests. Figuring out how to get in control of your test anxiety can tremendously boost your confidence and performance during a test, and this article highlights important tips and reminders to keep in mind during and before a test.
- Prepare beforehand: A good way to be confident about your performance and not be anxious on the day of the test is to review the concepts well in advance multiple times. Cramming the night before the test may work sometimes, but that does not help you understand the concepts and have them stick in your head for further application. For example: you may know how to solve a problem using a formula, but not understand why we do it that particular way. Understanding the concept tested thoroughly before the test helps you tackle questions that you haven’t done before, by using application. Cramming before tests makes you feel less confident about your knowledge, and if you want to score well, studying early on is the way to go. There are many ways you can be motivated to start early, like tutors, study groups, or study buddies!
- Think positively: Self-deprecating talks can actually have a significant negative impact on your test performance. Saying things like “I’m going to fail the test.” or “I can’t do it, I barely studied!” will harm your performance. By saying these things to yourself, you are increasing your fear of failing, but also reassuring yourself that you won’t perform well, which is the exact opposite of what we want. Instead, understand that you can’t change how much you’ve prepared and try your best from what you know. While taking the test, instead of panicking about not understanding the question, stop and read the question again calmly. In some cases, you might even completely miss a question (even if you knew how to) because you told yourself you couldn’t do it. Visualize yourself taking the test with ease, and go at a steady pace when you sit down for your test.
- Get enough rest and eat well and prepare yourself physically: This tip can be crucial on your test day performance, as being hungry or sleepy diverts attention from the actual test. Even if it doesn’t, you will stay uncomfortable during the test, and it is best to stay well prepared before taking the test. Do not forget to use the bathroom if you need to before the test starts, as you will lose time if you go during the test. Additionally, if you know your classroom is hot/cold make sure you dress appropriately, so you aren’t uncomfortable while taking the test.
- It’s okay to be a bit scared: Remember, you are being quizzed on the material you have learned. Your grades will never define your self worth or how smart you are. It is okay if you don’t understand how to solve something, just skip the question and come back to it later. The goal is to learn, and if you miss something on the test, you have a chance to brush up on that skill later (so you can remember it easier!). It is normal for everyone to be a little nervous about the test, but if you can control this to work in your favor, your performance will benefit! And lastly, don’t memorize content for a grade, but learn to understand. That way you can apply the concept in any situation.
- Try relaxation methods/devices before the test: Maybe you like watching cute cat videos, meditating, playing with a stress ball, or even eating your favorite dessert. Self care is super important before a test, as it keeps you calm and in a peaceful state of mind. Being anxious only makes you more anxious (the snowball effect). Your mental health is more important than any test you ever take, and if possible, always prioritize yourself and your health first.
After you submit your test, realize that it is over and be proud of yourself no matter what you scored. If you aren’t happy with your performance, take it as a chance to learn and better your skills for future tests. While taking a test, remember it is important to stay comfortable and go at a medium-steady pace. If you ever need further assistance, make sure you ask for help from your friends or teachers. Good luck on your next test, and keep learning!
Written By: Nidhi Sakpal
August 6, 2021
