When you sit down for a test, are you met with symptoms such as sweaty palms, a racing heart, or scattered thoughts? If you have encountered this phenomenon, you are not alone. According to UCLA, up to 60% of students have performance anxiety that inhibits their test-taking abilities. Fortunately, there are practical ways to combat these challenges and train your brain to stay focused under pressure. Whether you are studying for a final exam or for a pop quiz, these strategies can help you overcome your test anxiety.
1. Plan your prep with focus
Since test anxiety is often exacerbated by feelings of underpreparation, it’s important to start intentionally studying for your assignments ahead of time. One way to do this is to opt for spaced repetition, meaning that you review information over multiple intervals. Overall, it is crucial to allocate enough time to repeatedly use your study method, whether it’s flashcards, study guides, or practice problems.
2. Shift your mindset
While it may be cliché, positive self-talk is a powerful tool that allows you to control your own narrative. During exams, it can be easy to feel overwhelmed by anxious inner dialogue; thus, in these situations, it’s important to catch yourself and try to reframe by thinking encouraging thoughts. For instance, instead of saying “I’m a terrible test-taker,” try to tell yourself, “I am doing my best and have prepared as much as I can.”
3. Utilize relaxation techniques
If you’re feeling stressed before, during, or after your exam, calming techniques can be used to minimize anxiety and allow you to refocus your energy.
Progressive relaxation: tighten your muscles throughout your hands and arms. Then maintain this grip for 10 seconds and release for 15-20 seconds. Repeat this exercise until you feel like some of the stress throughout your body has been eliminated.
Visualization: imagine that you are walking up a staircase, and once you reach the top, you will be brought to a “safe” place. Tap into all your senses in order to make the scene come alive. Try to focus on what you can observe in this environment and center your attention away from the anxiety.
Square breathing: Start by exhaling out your air. Gently inhale through your nose for 4 seconds. Then exhale using your mouth for another 4 seconds. Repeat this process until you start to feel calmer.
4. Separate yourself from the outcome of the exam
For many, the aftermath of submitting an exam can be the most stressful part. It’s common for anxiety to come because you have now lost control over the result of the exam. However, in these moments of stress, you must remember that the outcome is now in the hands of your teacher. Instead of worrying about the questions you left blank or what you could have gotten wrong, take a final breath to celebrate completing your exam.
Final Thoughts
By consistently applying these methods, you can manage your stress and fight back against test anxiety. Remember that these moments of stress do not control you, and you can overcome these struggles.
Thank you to Chloe C for editing this article!
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