How to handle test anxiety

1st March 2023 by Anita Naik

According to 82% of teachers, tests and exams significantly impact pupils' mental health. The stats from the National Education Union also showed that this was down to the pressure on students to perform well academically for themselves and the school. Here's how to handle test anxiety.

What is test anxiety?

The experience of test anxiety can be stressful and overwhelming, and it can have several effects on the brain and body. One of the main effects is an increase in activity in the part of the brain responsible for processing emotions, particularly fear and anxiety. When this becomes overactive, it can trigger the release of stress hormones like cortisol, further exacerbating anxiety and stress.

Test anxiety can also interfere with cognitive processes such as attention, working memory, and problem-solving. When a student experiences test anxiety, their attention may become focused on their anxiety rather than the task at hand, making it difficult to concentrate on the questions or remember important information.

Test anxiety can significantly affect the brain and interfere with cognitive and emotional functioning, leading to poor performance on exams and tests. However, some strategies and techniques can help individuals manage their test anxiety and improve their performance.

Avoid thinking traps

Thinking traps, also known as cognitive distortions, are negative or irrational thinking patterns that can lead to anxiety, stress, and decreased performance during exams. Some common thinking traps include all-or-nothing thinking, overgeneralisation, and catastrophising.

What helps is to practice mindfulness. This is the practice of being present and aware of your thoughts and emotions. During exams, focus on the present moment and the task rather than getting caught up in negative thoughts or worries.

When negative thoughts arise, challenge them with evidence. For example, if you think, "I always mess up," remind yourself of times when you have performed well on exams or tests. Or "I don't know anything," remind yourself of all the work you have put in.

Avoid comparing yourself to others by not looking around. Comparing yourself to others can lead to feelings of inadequacy and anxiety. Remember that everyone works at their speed and has different strengths and weaknesses and that exams are not a competition.

Ten test-taking tips

1. Start by reading the instructions carefully. Before starting the test, read the instructions thoroughly to ensure you understand what is being asked of you.

2. Manage your time by creating a plan for allocating your time during the test. Divide the total time by the number of questions or sections and aim to complete each part within the allotted time.

3. Answer easy questions first, usually from the more straightforward questions. Doing this will help build confidence and leave more time for the more challenging questions.

4. Only spend a little time on one question: If you are stuck on a question, move on to the next one and return to it later. Don't waste too much time on a single question.

5. Show your work: If the test involves math or science problems, show your work so the examiner can see your thought process and potentially award partial credit.

6. Review your answer before submitting your test. Take the time to review everything and check for errors or mistakes.

7. Check for completeness. Ensure that you have answered all of the questions on the exam. If you missed a question, go back and try to answer it.

8. Verify your answers: Review each answer carefully to ensure you answered the question correctly. Double-check your calculations if the exam involves math or science problems.

9. Make changes carefully: If you decide to change an answer, do so carefully and thoughtfully. Refrain from second-guessing yourself too much, as this can lead to mistakes.

10. If nerves start to get the better of you, stop and take a few deep breaths to help calm yourself down. Remind yourself of times when you have succeeded in similar situations and trust in your ability to do well on the exam.