It is perfectly normal to feel some apprehension before a test or exam. Knowing that our knowledge will be assessed can make us nervous about our performance. Will we be able to answer most of the questions correctly? Will we have enough time to finish the test? Will the questions go beyond what we have covered in class? The unknown is frightening, and assessments force us to face the unknown.
It is important to recognise that a healthy level of anxiety is a good thing. Feeling a little anxious before a test is what motivates us to prepare – by studying, reviewing our notes, and working on practice exercises. However, in some cases, anxiety levels can reach such a point that they become overwhelming. When this happens, a student may develop what is commonly referred to as test anxiety or, more generally, performance anxiety.
Test anxiety can be debilitating. It can cause students to be too anxious to prepare in advance. It can lead to physical symptoms such as headaches, light-headedness, and nausea. Some may feel so ill that they pass out or vomit. Test anxiety can also cause students to freeze up during an exam due to the effects of anxiety on concentration and cognitive ability. And since assessments are common in school, students who suffer from performance anxiety may experience a situation where the negative effects become severe and chronic.
So what can students do if they find themselves in this position?
• Taking care of yourself – There are many ways to take care of yourself. The way we eat, exercise and sleep can all have a positive (or negative) impact on how we cope with anxiety. Eating well-balanced meals ensures we get all the vitamins and nutrients we need to stay physically and mentally healthy. Movement therapies like yoga can be very effective at calming the mind, even during stressful times. Students can also explore meditative practices, such as 5- to 10-minute meditations or different breathing techniques. (Check out this website for some excellent meditations for teenagers: Guided Meditations (mindfulnessforteens.com)) Finally, sleep, sleep, and sleep some more! Sleep allows us to regenerate our minds and maintain our cognitive health.
• Psychoeducation and mindfulness – In order to help students become more autonomous in their learning, we should encourage them to better understand how anxiety affects them, and perhaps why anxiety manifests itself in their particular case. They may need to change the way they prepare for exams. They may be setting unrealistic expectations for themselves in terms of grades. They may be prone to anxiety in other areas of their lives, and this is now affecting their studies. They may just need a boost in self-confidence. Supporting students in this self-exploration can help them find ways to cope with test anxiety.
• Ask for help! – Students should ask for help if they are struggling with test anxiety. Talk to a teacher, parent, friend, or tutor. A tutor can be an excellent resource for guiding a student through effective test and exam preparation, as well as helping the student explore the types of meditation or breathing techniques that might work best. A tutor can also take the time to find out what may be causing the student’s anxiety and help them find ways to reduce it.
Tests and examinations are an unavoidable part of the school experience. It is important for pupils to learn how to cope with the anxiety that naturally arises before an assessment, and for parents to support their children in this learning process.
For more information: Test Anxiety Tips for Children | Cope with Anxiety | Child Mind Institute
