Treating Test Anxiety

Most people feel some stress when it comes to taking a test. Moderate levels of stress can actually improve motivation, memory, and attention, and enhance test performance. Test anxiety, however, involves stress and worry that interferes with test performance, well-being, and attitudes toward school.

Symptoms of test anxiety may be physical and mental, and can include sweating, nausea, stomachache, shaking, muscle tension, nervousness, feeling overwhelmed, and the feeling of one’s mind going blank.

Most treatments for test anxiety are similar to treatments for other types of anxiety, with a couple unique differences. In addition to relaxation skills and cognitive restructuring techniques, treatment for test anxiety also includes practical study tips and test-taking skills.

Practical Skills

Treating test anxiety begins with teaching study tips and test-taking skills. Research shows that using these skills can help students stay relaxed, focused, and motivated to do well on a test (5).

Study Tips

Good study habits are important for students at all levels. Discuss these tips with your client and develop plans for integrating the tips into students’ current study habits.

• Establish a study routine. Creating a routine–such as studying for an hour after dinner, or for a half hour each morning–will encourage consistency. When getting started, create a study schedule and set reminders on your phone to help build the habit.
• Create a dedicated study area. Choose an area that is free of distractions where you can set up your study materials, and leave them between sessions. When it’s time to study, you won’t spend time searching for something you need. Just sit down, and you’re ready to go.
• Focus on the quality of studying, not the quantity. It’s more effective to space out many short study sessions, rather than having one marathon session. Try studying in half-hour to hour-long blocks, with breaks in between. This way, you can stay alert and focused the whole time.
• Make studying a priority. When it’s time to study, take it as seriously as you would take a job. Don’t skip study sessions, start on time, and give the task 100% of your attention.
• Set specific study goals. Goals give direction to a study session and provide a sense of accomplishment when completed. Create goals that can realistically be completed in a single study session, such as: Learn the terms in chapter 1, pass the chapter 2 practice quiz, take notes on chapter 4, or review class notes for 30 minutes.
• Don’t stop at reading–write down what you learn. By typing or hand-writing information, you will engage in active learning, which can improve retention and understanding. Try making flashcards, writing chapter summaries, or creating an outline of the material. As a bonus, you can refer back to what you’ve written to quickly review the material.
• Quiz yourself to make information “stick”. Look for practice tests or discussion questions after each chapter you read. Another way to “quiz” yourself is to teach something you’ve studied to a friend, a pet, or even an inanimate object, without looking at the material.
• A change of scenery can improve information retention. If you’re feeling unfocused, unmotivated, or just plain bored, try studying somewhere new. Libraries, parks and coffee shops are great alternatives for breaking out of your routine.
• Take care of your mind and body. Healthy sleep habits, exercise, and a balanced diet will boost memory and brain function. Studying is most effective when it’s balanced with good habits.

Test Day

Come Prepared

Use Test-Taking Strategies

Tip: Don’t feel rushed by other students’ finishing the test early--just because someone finishes quickly, doesn’t mean they got everything right!

Relaxation Skills

Students may experience test anxiety before, during, and after a test. Relaxation skills—such as deep breathing and progressive muscle relaxation—can be used to manage this anxiety. For best results, students should practice these techniques regularly, rather than using them only on test day.

Deep breathing. Deep breathing reduces anxiety by slowing heart rate, lowering blood pressure, and triggering a feeling of relaxation. Concentrating on breathing also distracts from negative thoughts related to testing. Deep breathing is discreet, effective, and easy to use. Here’s how to practice: