Academic Support

Understanding and Overcoming Test Anxiety

WHAT IS TEST ANXIETY?

Test anxiety is a type of performance anxiety. When there is pressure because of high expectations or the stakes are high, people can become so anxious that they are hindered from doing their best.

It is sometimes helpful and normal to have nervousness around testing. The energy can keep our minds alert and the arousal can help with focus. However, there is a threshold and sometimes too much anxiety can begin to impair brain functioning. When our emotional brain starts to feel fear and get activated, it can make it hard to remember what was studied and to maximize our prefrontal cortex functioning.

SYMPTOMS OF TEST ANXIETY

Test anxiety symptoms can range from mild to severe. It is possible to have mild symptoms of test anxiety and still perform well on exams. Others can feel so overwhelmed that they encounter panic attacks before or during exams. The Anxiety and Depression Association of America describes symptoms of test anxiety as physical, behavioral, cognitive, and emotional.

Physical Symptoms

Physical symptoms can range from increased heart rate, sweating, dry mouth, to shaking, fainting, panic attacks, vomiting and nausea.

Cognitive and Behavioral Symptoms

Cognitive and behavioral symptoms can include negative self-talk and cognitive distortions that lead students to avoid studying or testing situations. Challenges with focus and concentration as well as racing thoughts or rumination can be common.

Emotional Symptoms

Emotional symptoms can include low self-esteem, depressive symptoms, frustration, irritability, feeling overwhelmed and a sense of hopelessness.

CAUSES OF TEST ANXIETY

Test anxiety can be heightened due to the nature of the academic environment. Often times it is a combination of reasons that contribute to test anxiety. Here are some potential causes:

  • Perfectionistic tendencies/fear of failure. Maladaptive perfectionism is prevalent amongst student populations. Connecting one’s sense of worth and identity to performance can cause test anxiety.

  • Stress around testing history. If previous test experiences have been anxiety-provoking or led to unexpected poor outcomes, this can add more anxiety with each additional testing experience.

  • Underlying anxiety. Often times, students have a history of anxiety that can be exacerbated around testing experiences. This anxiety can contribute to one feeling like they haven’t studied enough, and it can cloud the academic journey leading to a sense of dread around studying and testing.

OVERCOMING TEST ANXIETY

Thankfully there are tools to support students in addressing and overcoming test anxiety. Each person’s needs will be different based on the reasons for test anxiety. Here are some strategies:

Physical Strategies

  • Get enough restful sleep, especially before the test

  • Reduce caffeine intake

  • Consume nutritious foods

  • Get exercise and movement throughout the week

  • Spend time outdoors in nature

  • Take meaningful regular breaks while studying (not mindlessly scrolling through news, social media or YouTube)

  • Practice mindfulness or meditation at least once a day (Headspace is a helpful app to get started)

  • Practice progressive muscle relaxation

Cognitive, Behavioral and Emotional Strategies

  • Understand and address cognitive distortions

  • Remember your strengths and remind yourself of why you want to become a physician

  • Take a step back and reflect on who you are outside of being a medical student

  • Reconnect with hobbies you enjoy

  • Make time for social connection and reach out for social support

  • Connect with the school counselor who can help you come up with a successful plan, reduce negative self-talk, and feel more hopeful before exams

  • Reach out to teachers to better understand how to prepare


Organization Tips

Organization is one of the key factors to success in school. In fact, disorganization can lead to lower grades, increased frustration and stress, and even lower self-esteem. Students who have better organization habits often perform better on assignments, get more done, and have more free time than their disorganized peers.

However, organization is not an inherited trait—it is learned. This means that it’s important to make sure your child is developing and practicing good organizational habits regularly.

POOR PERFORMANCE OR ORGANIZATION PROBLEMS?

Organization issues can look different for each student. Some of the most common signs of organizational issues include:

  • Always forgetting pens, pencils, and papers

  • Forgetting when assignments are due

  • Not planning enough time to complete assignments

  • Having trouble staying focused on one task at a time

  • Poor grades

These types of mismanagement, while common, need to be corrected as early as possible in order to put kids on the path to performing well in school. Thankfully, there are a number of ways that parents can help reinforce good organization practices at home.

Find out how to teach your child organizational skills that will help get him or her on the path to success.

ORGANIZATION IDEAS AND TIPS FOR STUDENTS OF ALL AGES

  1. CREATE CHECKLISTS

  2. Help your child create checklists that can be easily read and referred to. Create daily and weekly to-do lists for homework, tests, and assignments that need to be completed.ORGANIZE TIME AND ASSIGNMENTS

  3. Organizing your child’s school work will help him or her prioritize homework and other assignments. Use an agenda to have your child write down when assignments are due so he or she knows when to work on them.DESIGNATE A STUDY SPACE AND TIME

  4. Complete school work in a specific spot and at a specific time. This will help reinforce good scheduling and time management skills. The area should be uncluttered, free of distractions, and have the required materials so your child can stay organized and on task.LABEL, SEPARATE, AND IDENTIFY

  5. Clearly identify books, notebooks, and other school materials with labels or stickers. Use different colors for each subject so your child can easily tell which is which. This will help forgetful students keep track of their materials more easily.CLEAN OUT CLUTTER

  6. Every week, clear out book bags and notebooks of miscellaneous papers and other clutter. Ask your child what each paper is before deciding whether to toss it. This will help him or her learn to identify what things he or she should keep and which can be thrown away.BRING THE RIGHT MATERIALS

  7. Help your child make sure everything has its proper place. By keeping items in the same spot, it is much less likely that they will be lost. Having some backup supplies, like extra pencils, pens, and paper, will also help make sure your child is always prepared.PREPARE FOR THE NEXT DAY TOGETHER

Before bed each night, go over everything your child will need for the next day. Help him or her pack his or her backpack. This will keep students from forgetting important things, and will save parents plenty of headaches in the mornings.

BETTER ORGANIZATIONAL SKILLS = BETTER GRADES

By teaching your child organizational skills, you’ll create a system that can help him or her perform better in school. Once your child sees how much easier school can be when you are prepared, encourage him or her to carry the torch him or herself. The result will be a more successful, stress-free school experience.