Whether it’s an ACT, an AP test, or a history final, test anxiety can feel debilitating. It can affect your study habits, your ability to focus and even make it difficult to relax before the test starts.
The ADAA reports that anywhere from 10% to 40% of school-age students experience some level of test anxiety. This can be due to a number of factors, including high expectations, previous poor performances and pressure from parents or teachers to do well.
Many students are able to manage their anxiety by practicing different relaxation and cognitive strategies. These techniques can help them overcome their nervousness, improve their performance on tests and prevent them from developing anxiety disorders.
Practice these strategies regularly and you’ll find they become second-nature. They can also help you deal with stressful situations that may trigger anxious feelings in the future.
Reframing Negative Thoughts to Positive ones
When you have a hard time focusing on your test, it can be tempting to ruminate about all of the things that could go wrong during the exam. Instead of thinking about how you might get the questions wrong, try focusing on your strengths. Think about how you’ve done better on other tests and why you believe you have the skills needed to do well on this one.
Take the Time to Prepare
Getting ready for a test can be stressful, especially if you have been studying less frequently or less diligently than you would like to. Be sure to eat breakfast, exercise, and drink plenty of water before you head to the testing site.
If you have been having trouble concentrating on your studies, talk to your teacher or counselor about your concerns. Ask them for suggestions and see if they can make any accommodations to ensure that you have the best possible chance of completing the test without sacrificing your grades or other school goals.
Arrive Early to the Testing Location
Taking your time to arrive at the testing site can reduce your stress and allow you to practice relaxation and focus on your study skills. This will also allow you to familiarize yourself with the location, locate the testing room and find a comfortable seat that allows you to concentrate on your exam.
Decrease Distractions
Paying attention to other people while you are studying can distract you and make it harder to concentrate on your work. If you know that you are going to be surrounded by others while you are studying, try to avoid making eye contact or talking to them, as this can pull your attention away from what you are doing and cause anxious thoughts to creep into your mind.
Wear Comfortable Clothes
It can be helpful to dress in comfortable, neutral colors that won’t attract too much attention or distract you from your studies. Be sure to wear clothes that are made of cotton or other materials that will not irritate your skin or cause you to overheat quickly.
