Sweaty palms, nervous stomach, and a racing heart. Sounds like getting ready to go out on a first date, but not this time. These are often symptoms that students exhibit if they have test anxiety. The good news is test anxiety can be calmed or even eliminated by taking some simple steps.
I think one of the most helpful things is to recognize and admit that you actually do have test anxiety. Additional symptoms of test anxiety may include: forgetting all information when you sit down to take the test, worrying about how much time there is left,or that others are finishing before you, and having trouble making a decision on choosing an answer. If you see yourself having any of those dilemmas, you can take action to help overcome the anxiety.
Common suggestions are: making sure you get plenty of sleep, study a little bit every day, instead of cramming the night before, and deep breathing. Some also say it is helpful to visualize yourself being successful as you take a test.
Getting plenty of sleep is important to be sure your brain is rested and alert. This is important not only the night before a test, but every day leading up to the test. If you have been burning the midnight oil every night for two weeks, it may be even more stressful for you to tell yourself, "I really have to sleep tonight, I have a test tomorrow." Then you may end up not sleeping at all because you're worried about not sleeping. Believe me, I understand, it has happened countless times to me! So, try to be in the habit of getting at least 7 hours (or more) of sleep a night.
I am fairly certain teachers have told you to study a little bit each day to prepare for the test, and it really is true. Even taking 15 minutes to review material every day can help you retain the information for a longer time period. Also, try to come up with tricks to help you remember information, whether it's mnemonic devices (My Very Excited Mom Just Saw Unbelievable Ninja's - Mercury, Venus, Earth, etc.) or other word associations. At Fairfield everyone is working on increasing student academic vocabulary and one of the steps involved with that is drawing a picture or symbol that would help you remember the word. That is helpful in other areas as well. It doesn't really matter what the picture or symbol is, as long as it has meaning for you - and it helps you remember!
Try taking several calming breaths before and during the test situation. Tell yourself to be calm and relax: "I am calm. I am relaxed" I know it sounds a bit strange, but you will be very surprised how well this works. Even just taking 10 to 20 deep, slow breaths can make a world of difference. The trick is actually remembering to do it!
Finally, imagine yourself taking the test and knowing all the answers and being successful. This can be especially helpful to do before you go to sleep the night before a test. If you combine this with the deep breathing, you may be able to get a better night's sleep as well.
If you try all of the above and still have trouble taking tests, and want to truly ovecome your anxiety, it might be wise to seek professional help. There is something to be said for those who seek outside assistance, and I encourage those to make a conscious decision when you need help. It's just like going to the doctor when you need stitches; your body can heal itself, but it heals better when you get assistance from a professional.
There are many helpful websites available that can provide suggestions. Some of the sights I have referred to in this article are:
How to Deal with Test Anxiety,
Test Anxiety,
How to Calm SAT Test Anxiety. There are additional links associated with these sights where you can find more information as well.
