Test Anxiety – How to Overcome Test Anxiety

The desire to gain knowledge is a major factor in your determination to obtain a degree. Nothing could be more fulfilling than deepening one’s understanding of something they are passionate about. One thing that is dampening your enthusiasm is the pressure of tests and the accompanying nervousness. Is there anything you can do to alleviate this issue?

We sought advice from specialists to assemble a few pointers to help you overcome the jitters, so that you can breeze through each examination without fear and return to what you enjoy most about college: being educated.

What is test anxiety?

Katie Lear, a certified therapist, points out that test anxiety is a level of stress and fear prior to an exam that is disproportionate to the exam itself.

People experience this kind of anxiousness for various reasons, such as having a fear of not succeeding and considering how well they do on exams to be a gauge of their worth.

Hala Abdul, a psychotherapist at Hala Therapy and Counseling, emphasizes how test anxiety may give rise to physical traits such as an accelerated heartbeat, over-analyzing, perspiring, and worrying about the worst case scenario. For some people, they might put off studying for the test, not wanting to think about it, and feeling detached.

What causes test anxiety?

Lear contends that test anxiety can be favorable in certain situations.

Lear states that a certain amount of anxiety prior to a test is normal, and can even be beneficial. An influx of adrenaline provides us with energy and improves our attention span. Real exam tension inhibits the exam-taker from displaying their utmost capabilities.

Many people experience a feeling of anxiousness when they see a test approaching on the calendar.

Abdul explains that our body reacts to anticipated situations as if they are occurring in the present time.

Individuals suffering from general anxiety may also show signs of test anxiety.

Lear asserts that those with a past of anxiety issues have a higher chance of suffering from test anxiety. Those who suffer with perfectionism are likely to have high levels of stress and have quite possibly unrealistic objectives for themselves. Folks who fear taking tests might have a difficult time trying to complete the assignment while being watched by others; this type of nervousness is really a form of social anxiety. In conclusion, various educational deficiencies such as learning disabilities, Attention Deficit Hyperactivity Disorder and issues with executive functioning can add extra pressure to the student, potentially raising their anxiety concerning tests.

Test anxiety tips: What to do before the test

There are plenty of ways you can prepare for a test to keep yourself from getting too nervous, like setting a schedule, practicing relaxation techniques, and going over the material with someone else.

1. Make a plan

Constructing a strategy will supply you with assurance that you possess adequate time to go over all the applicable data. Set aside additional time to dedicate to the areas that challenge you the most. Having a good understanding of the situation and substantial planning for it can give you the confidence to keep any doubts stemming from worry at a distance.

2. Remember to breathe and relax

Lear highlights that using methods to unwind and destress every day can help calm down anxiousness when times become tough, like during the important period right before exams. Taking deep breaths and meditating are awesome strategies to manage stress but you don’t have to stop there; there are additional stress-relieving activities to try! Regular exercise, hanging out with someone close, or expressing yourself through an artistic venture are all great ways to unwind.

Southall Watts advises employing the tense and release stress reduction method to help bring down general levels of unease and create a habit of pausing to take a breath.

Southall Watts advises that when anxiousness begins to rise, tighten up your whole body from the tips of your toes to the top of your head and then relax all the muscles in unison.

If you’re looking for other means to relax, there are plenty of free applications for your phone such as Calm or Headspace with instruction for meditating and breathing exercises. In addition, both have stories to relax with and melodies to aid in a restful sleep.

3. Talk through your test material

If you suffer from anxiety, bottling up your worries will only make the emotions more intense. Meet up with your squad of pals to do a quiz-style trivia game or swap turns exploring topics that will be covered on the examination. Go over the practice tests with each other and analyze the outcomes. Creating a pleasant environment with those around you can help give you confidence that you are capable.

Test anxiety tips: On the day of the exam

Our experts suggest getting a sufficient amount of sleep and maintain a nutritious diet on the day of the exam; also, restrict caffeine consumption and take the time to take deep breathes and go through the material slowly.

4. Put your health first

It is beneficial for your mental state to have your primary physical needs taken care of. Sleeping well should be given precedence, and a nutritious meal should also be included in the morning.

Feeling nauseous because of your anxiety may make you not want to eat at all, but you should try to ignore that feeling. Consuming an adequate amount of water can prevent the sensation of an aching stomach.

Southall Watts recommends getting a good night’s rest prior to taking tests, eating a meal with a lot of protein but not to the point of being overly full, and drinking the same amount of caffeine as you would normally. It is not recommended to have an spike in caffeine consumption or an abrupt alteration of regular habits on the day of an exam.

5. Go easy on the caffeine

Drinking too much coffee the evening prior can not only affect one’s quality of sleep, but it may also lead to an increase of anxiousness.

“Be mindful of your caffeine consumption,” says Abdul. Despite its benefits, caffeine can actually lead to an increase in anxiety levels.

6. Slow down

Inhale and exhale deeply a few times if you notice yourself beginning to hurry. Going at a reasonable velocity assists in your mind and body being composed as you go through the test questions. Rushing only amps up your body’s tension and stress.

Abdul advises that it’s necessary to relax one’s nervous system in order to move away from an anxious state and instead be focussed on the current moment. The technique of deep breathing can be beneficial; it involves concentrating on taking in air through the nose and exhaling through the mouth whilst being mindful of the breathing process. Take a moment to experiment and breath in and out for 30 seconds, then observe how your body feels afterward.

This is an excellent opportunity to try a guided meditation. A few moments of test time could be forfeited, however the tranquillity and poise you acquire will be worth it.

BONUS:How to Overcome Test Anxiety and Take Back Control

Do you always get nervous when taking exams? This is not something you would want to tackle, especially when it comes to the MCAT.

Today, Dr. David Puder, a psychiatrist, discusses test anxiety and the ways it can be minimized. He is the host of the Psychiatry & Psychotherapy Podcast.

[04:30] David’s Personal Journey with Text Anxiety

He was not raised in an environment where being a doctor was a familiar concept, so no one had given him insight into the experience of taking the MCAT. He had no clue how momentous taking that test would be until he got there.

He recalls feeling lightheaded when the test commenced. It took him a while to ground himself. And he didn’t score well because of that.

[05:45] The Science Behind Text Anxiety

David outlines the signs of extreme fear or nervousness that students may have while taking a test. Their performance is lower than what their IQ would suggest. When the real test arrives, their tension is elevated even though they have done well in the practice rounds.

They have palpitations or shortness of breath. They experience a sense of detachment, both from themselves and the surroundings, such as feeling as if they are outside of their body or the environment around them is hazy and hard to comprehend. Once the test was finished, the students had a moment of recollection where they remembered having knowledge of the material but struggling to recall it on the spot.

These individuals have the capacity to pick up on all the background noise and it’s proving to be a major interruption. You have increased obsessional thoughts. You become fixated on a single question and devote a great deal of time to it even though you know you ought to move on.

The other indication is impaired working capacity, which is the capability to relocate pieces of information in one’s mind.

Individuals who are feeling highly anxious prior to an exam may delay tasks, lack organization, and invest less effort. They might not have done well on the MCAT or another form of standardized assessment.

There is no indication of any other forms of mental health issues, such as persistent nervousness, fear of socializing, or depression. They should not consume large amounts of alcohol on the weekend, use cannabis products, or benefit from not succeeding. They do not contain Attention Deficit Hyperactivity Disorder or any form of learning disability such as dyslexia.

David states that some of the most exciting individuals he sees are those who turn down the opportunity to attend medical school due to excessive parental pressure.

[17:40] How to Treat Text Anxiety

David attempts to have his patients undertake an exercise program to decrease their biological processes. He gets them off caffeine, tobacco, alcohol, or marijuana.

The following measure should be conducted to help with behavior – progressive muscle tension relief, regular desensitization, and engaging in behavior practice. Yoga is a fantastic method to soothe your bodily functions.

Rehearsing behavior involves imagining each scenario that may occur on the day of the exam.

If you are taking a test, it should be done on the same day that it is scheduled, such as if it is scheduled for a Friday, then it should be taken on that day. Practice driving in the same manner you intend to on the day of the test. Eat the same food. Consume foods with slow-release energy, such as avocado and oats.

Come up with a plan for how you will approach the exam on the actual test day. Do it and rehearse it. Go and take a trial exam. Sit in the same room. Pretend you’re taking the real test.

When you become too energized, use muscle relaxation methods and soothing breaths. By doing this repeatedly, you can reduce the amount of anxiety you will experience when the test arrives.

[20:24] Apps and Mindfulness Exercises

David does not advocate special programs, but his patients have discovered this to be beneficial. What he generally does is walking mindfulness with patients. They walk together. They take their time as they meander, aware of their feet making contact with the earth beneath them.

He would also do some chocolate mindfulness at times. They would take a seat and consume the chocolate for a couple of minutes. They chew on the chocolate, not swallowing. They’re tasting all the flavors.

By taking your time when you eat, walk, and breathe, you will be helping to develop the part of your brain that works in conjunction with your body.

Experiencing a sense of detachment from oneself and one’s surroundings while taking an exam is known as derealization and depersonalization. This can cause a feeling of drifting away from one’s physical body. Come back to your body. Feel your butt on your seat. Feel your feet planted on to the ground. Take a stroll if you need to and experience the feeling of your feet on the surface below.

These activities can help you avoid feeling disassociated, and they are effective in managing and decreasing anxiety. So you can perform but not freak out.

[30:00] Use of Medications

David says that sometimes medications can help. He has treated some cases where he gives Propanolol. It’s a beta-blocker that reduces the physical effects of stress.

He recommends that you start with 10-20 mg Propanolol. Give it a go during a study session over the weekend to check if there are any repercussions. A few individuals may experience a feeling of dizziness or be extremely fatigued, however, this is not common.

Attempt this another time when you are attempting a practice exam. See if this decreases your anxiety. Then take the same dose during the test.

The other class of medications would be antidepressants. They tend to decrease overall anxiety. You have to take the medication for six weeks for the anxiousness to reduce. It’s not something you wish to do seven days prior to the MCAT.

Take the opportunity to have a look at and hear David’s podcast. He moves through a succession of microexpressions, training himself in how to interpret people’s countenances and exploit that knowledge.

A microexpression is a brief moment of emotion that appears on someone’s face. Most of the time, individuals would get half of their answers correct and half of them incorrect. Learn how to read it and use it! After you have gained insights from others, you can use the information to gain knowledge from your activities.

A great deal of medical work involves direct contact with people. If you take the time to relate to people on a regular basis, you will be rewarded with so much more gratitude from your patients who will be thankful for you. This is an area where we can make an impact to lessen exhaustion.