6 Strategies to Function Through Test Anxiety
6 Strategies to Function Through Test Anxiety
First grade, the earliest I can recall the feeling of a flood of overwhelming thoughts and body sensations. First grade is when it all started, timed math tests and pop spelling quizzes. Even in my youthful brain, I had racing thoughts, self-criticism and negative self-talk and butterflies in my stomach; both before and during the exam. Eventually, tears would run out of the inner corner of my eyes because of my fear of failing the test. I knew all of the material… it was information I was able to verbalize to anyone who’d ask. I had studied my little heart out days before. Despite this, it happened over and over and over again. I was embarrassed and ashamed. It was a never-ending cycle.
And no, my parents never pushed me to be perfect. My mother and father always stated, “We just want you to do your best.” However, my inner thoughts during each exam made me question, “What if I didn’t pass?” At times, this negatively affected my ability to complete or pass a quiz as I would over analyze a question to the point I just decided to guess the answer- whatever to avoid and reduce the uncomfortable feelings
Year after year this continued, but over time I learned how to manage more effectively. After college, I thought I was in luck, no more exams for me. Boy, was I fooling myself! I had entered into a profession (Social Work) where certifications were required to maintain employment. In order to achieve the certifications, I had to complete an exam…a timed exam. My anxiety was stronger than ever as it came with the pressures to pass the exam in order to maintain my current and comfortable income.
Our society is a “test culture.” We are regularly judged by our ability to regurgitate information and perform well on an exam. This form of scrutiny leads to anxiety in individuals resulting in test anxiety. There are many forms of anxiety. anxiety in general is a common Mental-Health condition for many in the United States. Because one of the hallmark symptoms of anxiety is fear and worry, individuals like myself, tend to make efforts to avoid triggers. Avoidance is most likely due to the fact that much of anxiety signs are physiological experiences- such as increase in heart rate, nausea, and perspiring, which are all extremely uncomfortable.
Over the last several years, I’ve had to effectively function through two professional exams. I had to come up with simple, yet creative ways to maintain my focus to pass throughout the course of studying and taking the exams. Here are some personal tips I’ve applied to manage my own test anxiety throughout the years.
Communicate
The foundation of all relationships– at least in my opinion- is communication. No one can modify or understand your experience if you don’t not communicate. For me, growing up I communicated with my parents, who then communicated with the schools and faculty to find more appropriate ways to complete an exam.
Here are the steps I took to address this area for myself.
Find A Support or Study Group
Seek study groups to better understand the information and to become more aware that you are not alone in this. Many individuals participate in study groups because they too, experience test anxiety. Plus, group members often encourage one another. The group’s encouragement helped me to challenge and reframe the negative self-talk that often arises with test anxiety.
Write it down
Prior to taking or at the beginning of the test, write down the following information:
• Key words and phrases,
• Words with their definitions
• Concepts and phrases that were difficult to recall throughout your study.
Encourage yourself
My anxiety increases as I became more and more critical of my ability to pass the exam. This thought pattern needed to be challenged throughout the course of the exam.
Here’s what worked for me:
• Write down positive affirmations such as:
o “I can do this!”
o “I’ve studied well for this exam!”
o “I know all of the information requested of me.”
o “Slow down, just think it through.”
• Include the encouraging words my study group provided to me as well.
• Throughout the test I reviewed the positive affirmations.
Scribble
When a question becomes too difficult or when I caught myself over analyzing, I began to scribble on my scrap paper. I drew circles and flowers and simply focused on them until I was able to slow down and review the question for what it is.
Seek counseling
I spoke to a professional about what I was experiencing. Even as a Mental-Health professional myself, I needed additional support. That is ok!
Why do I recommend a counselor? A counselor offers a unbiased, judgment free, compassionate and supportive conversation to help you explore the thought process which is leading to test anxiety. Furthermore, you and your counselor can come up with creative ways to improve your functioning and reduce your anxiety during the exam. Your counselor can advocate for you and may have access to resources to help reduce anxiety during the test. Best of all, whatever you share with your counselor is confidential.
Self-compassion, understanding, and advocacy is the key to functioning through test anxiety. For a long time, I thought I was alone in this. I’ve tried all of the above techniques and I have noticed a transformation in the way that I function during my exams. I acknowledge these experiences as test anxiety is very real.
This is not easy but neither is the energy and negative self-talk we place on ourselves with each exam. I cannot say the anxiety will completely subside, what I can say is, you have more control than you think. Don’t let test anxiety override you, work on ways to function through the ride.
Written By: Reynelda Jones
This article was originally posted in rtor.org on 5-6-2020
- Acupuncture 4
- Events 12
- Food and mood 8
- Free Worksheets 2
- Guest blog 39
- Overcomer 10
- Overcoming Depression 3
- Recipe 12
- Roundup Blog Post 6
- Specialty 2
- Therapy 23
- affiliate/recommendations 5
- affirmations 3
- anxiety 14
- branding 1
- business 3
- holistic wellness 4
- interview 5
- meditation 1
- overall wellness 7
- relaxation 13
- resources 3
- wellness 7
About the author:
Reynelda Jones, founder of A Solution B a holistic mental health private practice. She is a Licensed Masters Social Worker, Certified Advanced Alcohol and Drug Counselor, and Acupuncture Detoxification Specialist. She specializes in stress, anxiety, and Posttraumatic Stress disorder in women and families combining traditional talk therapy with evidence-based holistic approaches towards mental health.
Resource links
National Alliance on Mental-Health. (22017, December). Retrieved February 1, 2019, from https://www.nami.org/Learn-More/Mental-Health-Conditions/anxiety-Disorders
Putwain, D. (2008, December). Examination stress and test anxiety. Retrieved January 25, 2019, from https://thepsychologist.bps.org.uk/volume-21/edition-12/examination-stress-and-test-anxiety
If you're in need of working through some issues and feel you would benefit from a holistic therapeutic approach, Contact me today for a session.
Join my Facebook Community, The Wellness Solution: Mind. Body. Home . The Wellness Solution community is open to women who seek wellness using holistic approaches by taking steps to address their mind, body, and home. In this group, members ask and answer questions, encourage, and support one another.
To learn more about A Solution B, LLC
Book an appointment here I like it, I love it, Gotta have it
Follow A Solution B on Social Media
