There are various causes of test anxiety the most common being lack of preparation and/or cramming for the test the night before. This is usually because of poor time management, the failure to be organized and, of course, weak study habits.
Some students also worry about how they did on past exams, how they are doing compared with their friends and other students in the class and the negative consequences of failing the test.
There are physical signs of test anxiety during a test just as in any other stressful situation. Some of the more prominent symptoms include sweaty palms, perspiration, upset stomach, elevated heart rate, headaches and general tenseness in muscles.
When a student has test anxiety, they become nervous which makes the reading and understanding of the questions on the test more difficult. They have trouble keeping their thoughts organized, remembering concepts and key words when answering essay questions and end up doing poorly on the test even when they knew the material. Some students have mental blocking and go blank on questions but then remember the right answers when the exam is finished.
There are several ways to reduce test anxiety. You need to study and know the material well enough so that you can recall it even if you are under stress. You can't be lazy and have to learn how to practice good time management. Procrastination and wasting time day-dreaming while trying to study are two major causes of test anxiety because the student isn't properly prepared.
You can build confidence by studying throughout the week/month/quarter/semester/year and avoid cramming the night before the test. Coming up with questions from your textbooks and lecture notes helps you to concentrate on the material you are studying. Focus on important words, key concepts and the examples in your textbook. Any time you can make a chart or outline it will help you organize the information in your book and notes. Relaxation techniques like taking long deep breaths to relax the body and reduce stress will help reduce the level of anxiety before a test.
How you study can be affected by the environment around you where you choose to study. Check for the following circumstances such as the level of noise, if there are a lot of interruptions, proper lighting, too hot or too cold temperatures, organization and neatness of actual study area, comfort of seating arrangement and having the resources necessary, i.e., books, notes, computer for research, etc.
Studying in an area where there is little distracting noise helps. Various people need some noise while others like silence. Find what works for you and try to study in that environment. Constantly checking your IM and chatting with family and friends, answering calls on your cell phone are all distractions and cut into your study time. Turn everything off and spend time later with your friends.
Proper lighting is important because lighting that is too dim or too bright can be distracting and make the studying process more difficult. The room should be on the cool side rather than warm which tends to make people sleepy and uncomfortable. Have a large area to study in and spread your materials out so that you don't feel cramped. Studying will go faster if you take a few minutes in the beginning to get organized and straighten up your papers and notes. Try to study at a desk and chair rather than a lounging area. Studying in bed makes us too comfortable and we want to sleep or watch TV instead of study. Have the proper supplies at hand (books, paper, pens, computer, calculator, etc.) so that you don't have to interrupt your time to go retrieve them.
How does one prepare or anticipate text anxiety? First one has to focus on the subject at hand. Take one step at a time and think about what you are able to do about it instead of getting anxious. Rational thoughts and no negative, panicky thoughts are best. Worrying won't help anything and so just decide not to do it!
How does a student best confront and handle test anxiety? Instead of feeling fearful, just concentrate on what you have to do. Concentrate on relaxing and being in control. Take deep slow breaths. Stay with the subject in your mind. If you start to feel anxious or tense, that can act as a reminder to not panic and relax with your breathing. Mentally remind yourself to just stay with the situation at hand and over time you will be able to train your brain and body to adapt this new style during test-taking.
Some students feel overwhelmed and don't know where to begin sometimes. When you feel this way, just pause. Focus on the present and what steps you have to take to get done what you have to do. Don't try to eliminate fear totally; just try to manage it.
Convince yourself to do it. Reason your fear away. This is not the worst thing that can happen. Do something that will prevent you from thinking about fear. Describe your surroundings to yourself. That way you won't think about worrying.
Make self-statements that reinforce your progress. It worked! You did it! It wasn't as bad as you expected! You made more out of the fear than it was worth! You're progressing! You're learning to cope! You can be pleased with your progress! You like how you handled it! You can be proud of how you handled the situation! Pat yourself on the back when you have accomplished reducing your test anxiety so that it reinforces that feeling! This will help you for the next time.
