Anxiety: Test Taking Anxiety. What is it & How to overcome it?

Anxiety: Test Taking Anxiety. What is it & How to overcome it?

By: Julissa Acebo
Do you ever experience a feeling of agitation and distress while taking an important test or exam? Followed by rapid heartbeat, muscle tension, or struggle to catch your breath? These are all symptoms of test taking anxiety which is common among many people. Some anxiety is natural and helps to keep you prepared for an exam, or mentally and physically alert, but too much can cause physical distress and/or concentration difficulties.

Test taking anxiety can:
• Impact your ability to study or perform well on a test
• Derail weeks and months of hard work
• Cause poor understanding and association of content, which inhibits your ability to recall information

Test taking anxiety tips:

  1. Be prepared
    • Talk to teacher, professor, or boss to get an idea of what to expect on the test
    • Leave ample time to study for the test. Do not wait for the night before
  2. Let go of perfectionism
    • It is impossible to learn every detail of the material that was taught
    • Focus on the most important concepts and learn them well enough to teach them
    • When you know that you have done your best and worked hard it is the only thing that matters, not the perfection.
  3. Make sure to get enough sleep the night before
    • At least 7-9 hours of a good night’s sleep will help concentration and memory
  4. Control negative thoughts
    • Counter any negative thoughts with other, more valid thoughts
    • For example, replace “I’m not good enough,” “I didn’t study hard enough,” or “I can’t do this” with “I CAN do this,” “I know the material,” and “I studied hard.”
    If all else fails, seek professional help to help you overcome your test taking anxiety.

If you or someone you know is experiencing Test Taking Anxiety, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com

Sources:
https://shcs.ucdavis.edu/health-topic/test-taking-and-anxiety#:~:text=Test%20anxiety%20is%20a%20feeling,emotional%20upset%2C%20and%20concentration%20difficulties.
https://www.brown.edu/campus-life/support/counseling-and-psychological-services/managing-test-anxiety
https://northhowler.com/2291/news/test-anxiety-affecting-students/

Anxiety and Tests

Anxiety and Tests

 As universities are opening up and students are returning back to the classroom, students may feel increases in test anxiety as they return to an academic setting. While some anxiety may be a good motivator for studying, a crippling amount of anxiety can result in a decrease in grades and an increased risk of mental health issues. Here are some tips to conquer testing anxiety.

  • Study Smarter, Not Harder: Make sure you’re prepared for the test. Don’t cram and don’t spend too long stressing over the subject. Ask friends and family for help, and set goals to help you reach your potential in different subjects.
  • Focus on the positives: Negativity can be a self-fulfilling prophecy. If you tell yourself you’ll do poorly, you’ll end up not having the motivation to study and thus do poorly. Practice positive self-talk and set realistic goals for yourself.
  • Build Good Habits: Manage your time wisely. Make sure to get enough sleep the day before the test and eat something nutritious the morning of the test.
  • Do Relaxation Exercises: There are a number of ways to alleviate physical symptoms. Do breathing exercises, count backwards from one hundred, and meditate. Find out which relaxation technique works best for you.

            As everyone returns to the classroom there will be an adjustment period. Be proactive in helping your test anxiety and practice the methods that work best for you.

If you or someone you know is seeking therapy for an anxiety disorder, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/

SOURCE: https://www.therapistaid.com/therapy-guide/treating-test-anxiety#references

Anxiety: Test Taking

Anxiety: Test Taking

By Toniann Seals

Many students are exceptional in class, but find themselves below average on tests (both in class and standardized). How can the student who is continuously participating, going to extra tutoring sessions and always asking questions failing tests? There is a chance they are suffering from test taking anxiety.

Symptoms of test anxiety

While testing:

  • Shaking
  • Nausea
  • Forgetfulness
  • Hot flashes

Effects of test anxiety

  • Feelings of not being good enough
  • Feeling as though you are a failure
  • Negative thoughts
  • Lack of self esteem

Overcoming test anxiety is something that can be handled with a professional, however there are ways you can help yourself in the meantime.

Coping mechanisms

  • Begin studying early so you feel more confident and less anxious
  • Have open communication with your teacher so they understand what you are going through
  • Get enough sleep the night before
  • Meditation can help anxiety
  • Create affirmations and positive thoughts where you picture yourself doing well

If you or someone you know is dealing with anxiety speak with one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists. Contact us at our Paramus, NJ or Manhattan, NY offices at (201) 368-3700 or (212) 722-1920 respectively to set up an appointment. For more information, visit http://www.counselingpsychotherapynjny.com/.

Source:

https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/test-anxiety/faq-20058195

(Image) https://www.psycom.net/test-anxiety-quiz-assessment/