Test-taking anxiety can be a significant barrier to academic success. However, with the right strategies, you can manage your anxiety and approach exams with confidence. This guide will help you identify the causes of your anxiety and provide practical tips for overcoming it.

Some anxiety is natural and helps to keep you mentally and physically alert, but too much may cause physical distress, emotional upset, and concentration difficulties.  Test anxiety is a feeling of agitation and distress associated with test taking, which impacts your ability to study or perform on the test. 

Who is likely to have test anxiety? 

The High Achieving Student 

Students who have high expectations of themselves can struggle with test anxiety.  These students can have a difficult time dealing with mistakes, or what they perceive as failure.  This can result in students becoming overwhelmed during a test, causing their minds to freeze or go blank. 

The Unprepared Student 

Students who haven’t properly prepared for a test are also likely to deal with test anxiety.  This typically happens when the student procrastinated studying, the student put off sleep to study all night long or they simply do not understand the material. This can lead to low confidence during the test.  Often when students go into a test thinking they’re going to fail, it can become a self-fulfilling prophesy. 

Signs of Test Anxiety: 

• Freezing or “going blank” during tests 
• Worrying you might forget the material while studying 
• Feeling like you have never done enough to prepare 
• A feeling of dread or fear of failure during tests or exams 
• Difficulty concentrating while studying for upcoming tests 
• Performing well in class or on homework, but failing to do well when tested 
• A lack of confidence 
• Physical symptoms before a test 

What Can Be Done? 

Changing Your Attitude 

Improving your beliefs and attitudes about your ability to take tests can help you feel more confident when studying and may improve your performance.  Try the following: 

• Remember, the purpose of the test is to showcase as much of what you know as you can 
• Remind yourself that this is only one test and there will be more throughout the semester 
• Try to avoid thinking in all-or-nothing terms 
• While studying, think of how you will reward yourself after the test 

Don’t Skip the Basics 

Students preparing for tests often neglect basic biological, emotional and social needs. Remember to: 

• Have good eating and wellness habits 
• Don’t cram all the information at once when studying. Try to take breaks 
• Get plenty of rest the night before a test 

Before, During and After a Test 

The Day of the Test: 

• Begin your day with breakfast and avoid caffeine if it causes caffeine jitters.   
• Try to do something calming and relaxing the hour before the test 
• Do not cram right before the test-last minute cramming will cloud your memory of the overall concepts of the course 
• Arrive at the test location early 
• If waiting for the test to begin causes anxiety, anchor yourself by reading a book or planning your post-test reward. 

During the Test: Basic Strategies 

• Review the entire test and read the directions twice before you begin. Think of the test as an opportunity to show the professor what you know. Organize your time efficiently and work through the easiest portions of the test first 
• For essay questions, construct a short outline for yourself and begin your answer with a summary sentence. 
• For short-answer questions, answer only what is asked.  If you have difficulty with an question, remember to show what what information you do remember.  If you can’t remember the correct term, show what you know using your own words 
• For multiple choice questions, read all the options and then get rid of the answers that are most obviously incorrect.  If you are unsure of the correct response, rely on your original instinct and move on quickly.  Watch out for qualifying words such as “only,” “always” or “most.” 
• Do not rush through the test. Check the clock or wear a watch and pace yourself. If you are running out of time, concentrate on the portions of the test that you can answer well. Recheck your answers if you have extra time and if you are not feeling anxious. 

During the Test: Techniques to Help Control Anxiety   

• Remind yourself, “I can be anxious later, now is the time to take the exam.” 
• Focus on answering the question and try not to think about your grade or the performance of others. 
• Combat negative thoughts with thoughts like, “I don’t have to be perfect.” 
• Do a body scan, tighten and relax muscles throughout your body and take a couple of slow deep breaths. 
• Remind yourself you prepared for this and you know the material. 
• Ask the instructor a question. 
• Remind yourself of the reward you promised yourself after the test.  

After the Test 

Whether you did well or not, be sure to follow through on the reward you promised yourself!