5 Tips to Help Manage Your Test Anxiety

According to a study in 2021 done by the American Test Anxieties Association around 16% of college and high school students report having high test anxiety and 18% have moderately high test anxiety. The idea of a test can be intimidating and cause additional stress during the studying period and the test taking process that may cause you to underperform. Although a small amount of stress and anxiety can be helpful to motivate you to adequately prepare for the exam, it is important to manage the anxiety during the test taking process in order to do your best. Here are five tips to help manage test anxiety:

1. Avoid external sources of stress - Do your best to arrive at your test taking center early to avoid feeling stressed about time management and external factors such as parking, getting stuck in traffic, and other unpredictable possibilities. Although you may not be able to prevent things from happening, you can definitely prepare yourself for the unexpected.

2. Study efficiently - Cramming information at the last minute can actually do the opposite effect in absorbing information. Instead of waiting until the last minute to study, manage your time two or three weeks prior to your exam and set an hour a day to study material. Additionally, assess the information. If there are certain topics that you feel uncertain about, spend more time studying that portion.

3. Get plenty of sleep & be sure to eat a healthy meal on the day of your exam - Getting sufficient sleep is directly correlated to academic performance. Without enough sleep, your brain cannot think at full capacity and it may be difficult to recall certain things. Nourishing your body also fuels your brain. Be sure to eat a balanced meal and drink plenty of water. Avoid too much caffeine as that can increase anxiety.

4. Know yourself - If you are able to schedule your test a certain time, schedule it during the time you know you feel the most awake and functional. For example, if you are a morning person, be sure to schedule your test in the morning. An optimal environment is helpful towards your test taking process.

5. Remember to breathe - During the test taking process it can be normal to feel your heart rate accelerate and feel fidgety. To help your body and mind relax, practice deep breathing exercises before, during, and after the exam.

Test anxiety can affect anyone, whether you are a student or an adult who has to take exams for career advancement or certification. By implementing these tips, you may not be able to get rid of all your test anxiety but you will be able to manage it better to ultimately perform better. Lastly, keep in mind that no single test defines you as a student or a person. With every failure and challenge comes an opportunity of growth.