Most people feel some stress when it comes to taking a test. Moderate levels of stress can actually improve motivation, memory, and attention, and enhance test performance. Test anxiety, however, involves stress and worry that interferes with test performance, well-being, and attitudes toward school.
Symptoms of test anxiety may be physical and mental, and can include sweating, nausea, stomachache, shaking, muscle tension, nervousness, feeling overwhelmed, and the feeling of one’s mind going blank.
Most treatments for test anxiety are similar to treatments for other types of anxiety, with a couple unique differences. In addition to relaxation skills and cognitive restructuring techniques, treatment for test anxiety also includes practical study tips and test-taking skills.
Treating test anxiety begins with teaching study tips and test-taking skills. Research shows that using these skills can help students stay relaxed, focused, and motivated to do well on a test ( 5 ).
Good study habits are important for students at all levels. Discuss these tips with your client and develop plans for integrating the tips into students’ current study habits.
Students may experience test anxiety before, during, and after a test. Relaxation skills—such as deep breathing and progressive muscle relaxation—can be used to manage this anxiety. For best results, students should practice these techniques regularly, rather than using them only on test day.
Deep breathing. Deep breathing reduces anxiety by slowing heart rate, lowering blood pressure, and triggering a feeling of relaxation. Concentrating on breathing also distracts from negative thoughts related to testing. Deep breathing is discreet, effective, and easy to use. Here’s how to practice:
Progressive Muscle Relaxation (PMR). In this technique, students learn to slowly tense and relax their muscles, one-by-one. By doing this, they learn the difference between the feelings of tension and relaxation, and learn to consciously relax their muscles in order to feel calm. Students are encouraged to practice this technique daily. Here’s how to use it:
Identify cognitive distortions. Cognitive distortions are irrational thoughts that tend to be negative in nature. Irrational thoughts lack evidence, but can still lead to feelings such as depression, anger, and anxiety. Students with test anxiety may hold a number of cognitive distortions related to test-taking.
Below are some examples of test-related cognitive distortions:
Challenge cognitive distortions. Once students identify cognitive distortions that are harmful, they can challenge them by examining the evidence. Socratic questioning, decatastrophizing, and putting thoughts on trial are techniques that can be used for this purpose. Once cognitive distortions are challenged, they can be replaced with rational, adaptive thoughts.
Use these resources to learn more about cognitive restructuring, or to practice:
Use positive self-talk. Self-talk refers to internal dialogue, or statements people say to themselves. Negative self-talk regarding test-taking ability leads to negative feelings about testing, which can lead to poorer test performance. Positive self-talk, on the other hand, leads to positive feelings about testing, and can improve test performance ( 1 ).
Below are some examples of positive self-talk:
So, how can students actually use positive self-talk? Start by creating a list of rational and believable positive statements (e.g. “I studied well”, rather than “I’m the smartest person in the world”). Statements should be rehearsed at least once a day, but more practice is better.
Here are some ways to use positive self-talk to reduce test anxiety: