Understanding test anxiety
Test anxiety is more than just feeling nervous before or during tests. It is a psychological state marked by intense stress, fear, and apprehension experienced by individuals in anticipation of or during tests or evaluations. Some common causes of test anxiety include fear of failure, perfectionism, past negative experiences, lack of confidence, and pressure from others. Left unaddressed, test anxiety can have a significant impact on academic performance and general well-being.
Symptoms of test anxiety can vary from person to person but there are several common indicators across various domains. Physically, individuals may experience increased heart beats, shortness of breathing, trembling, stomach upset, and muscle tension. Cognitive symptoms can include negative thinking patterns such as excessive self-criticism and unrealistic expectations, difficulty concentrating, and heightened focus on failure. Emotionally, test anxiety may lead to feelings of fear, irritability, self-doubt, or excessive worry about performance or outcome. Behaviorally, individuals might engage in procrastination, withdrawing from social interactions, or seek excessive reassurance. Being aware of these symptoms is crucial in identifying and addressing test anxiety effectively.
Strategies to reduce test anxiety
There are various strategies you can employ before, during, and after an exam to mitigate test anxiety.
Consider trying these strategies to build confidence before an exam. First, become familiar with the test format and style of questions that you will be asked. Old practice tests are great for this! Next, schedule study time out over several weeks – do not try to cram a day or two beforehand. In fact, the day before an exam should be time for review, not initial learning. Self-test by summarizing the gist, recalling specific details, making comparisons, etc. Rework difficult problems and ask for help early if you get stuck. Lastly, if you can teach the material to someone else, you can be confident that you have learned it.
You can also prepare your body physiologically for an exam. Getting a good night’s sleep the night before and exercising on the day of the exam might help. Avoid drinking too much caffeine beforehand. And, finally, try meditating or listening to music to calm your nerves.
If being around other test takers makes you anxious, here are some more ideas to try. Don’t arrive at the testing site too early and avoid small talk with classmates who may also be nervous. Hearing other students stress out about the exam could add to your own anxiety. Try to sit alone or near the front, so you aren’t distracted by what other students may or may not be doing.
During the test, try one or more of the following strategies. Start with easier questions to build confidence before tackling more challenging ones. Visualize a friend or another supportive person being there with you. Use realistic self-talk (e.g., “this one test doesn’t define me as a learner” rather than negative self-talk (e.g., “I’m going to fail this test and this class”). Sensational grounding techniques, like focusing on senses in the present moment, Progressive Muscle Relaxation exercises, which involve tensing and then relaxing different muscle groups, and using fidget toys can all be helpful strategies for managing anxiety. They aim to reduce stress and promote relaxation by diverting attention away from anxious thoughts and sensations.
Immediately after a test, try to put it out of your mind and do something completely different to recharge. When the test is graded and returned to you, use this as an opportunity to reflect on your use of study strategies. What study strategies helped you get questions right? Why did you get some questions wrong? At the Weingarten Center, we call this process, exam analysis, and we would be happy to guide you through the process during a learning consultation.
Resources at Penn
To discuss your approach to studying for exams, schedule a Learning Consultation at the Weingarten Center:
- Attend a study strategy workshop through the Weingarten Center to learn about a variety of study and time management strategies.
- For content specific tutoring, attend drop-in sessions for popular math and chemistry courses or register with Tutoring at the Weingarten Center to be matched with a regular tutor. (Note: tutoring services are for undergraduate students only.)
- If you think you may have an underlying condition that interferes with your ability to study or focus during an exam, meet with Disability Services at the Weingarten Center to determine your options. You may be eligible for academic accommodations, such as extra time to take the exam or access to a distraction reduced alternative testing location.
- Check out Wellness resources on Mindfulness Workshop and Self-Care tools.
- Whether you are facing clinical anxiety or looking for guidance to manage anxious emotions, Student Health and Counseling is here to support you. Our services include individual therapy and medication treatment, are tailored to help you on your path to wellness.
Co-Written by:
Julianne Reynolds, Associate Director and Learning Specialist for International Students, Weingarten Center
Mia Tian, International Specialist and Staff Therapist, Student Health and Counseling