Test Anxiety Symptoms, Causes, and Treatments

10 Ways to Overcome Test Anxiety

Test Anxiety Symptoms, Causes, and Treatments

Has this ever happened to you? You’ve been studying hard for your chemistry midterm, but when you walk into your exam, your mind goes blank. As you sit down to start your test, you notice your sweaty palms and a pit in your stomach. 

If these classic signs of test anxiety sound familiar, your grades and test scores may not reflect your true abilities. Learn ways to manage test anxiety before and during a stressful test.

What is Test Anxiety?

While it’s completely normal to feel a bit nervous before a test, some students find test anxiety debilitating. Racing thoughts, inability to concentrate, or feelings of dread can combine with physical symptoms a fast heartbeat, headache, or nausea. Whether it’s the ACT, an AP exam, or an important history final, test anxiety has the power to derail weeks and months of hard work. 

Test Anxiety Tips

According to the ADAA, causes of test anxiety may include a fear of failure, lack of adequate prep time, or bad experiences taking tests in the past. You're not alone! Here's what you can do to stay calm in the days leading up to and during your test.

1. Be prepared.

Yes, this seems obvious, but it bears repeating. If you feel confident that you’ve prepped thoroughly, you’ll feel more confident walking into the test. Need help reviewing tough concepts or question types? The test prep experts at The Princeton Review can provide that extra boost you need to feel cool and collected.

2. Get a good night’s sleep.

Cramming is never the answer, and pulling an all-nighter can exacerbate your nerves. Having adequate rest (9–10 hours per night) is ly to be more beneficial than rereading a text until dawn (But if you ARE up late studying and have a question, our on-demand tutors are there for you.)

3. Fuel up.

Eat a nutritious breakfast before the test and pack smart snacks for ongoing energy. Look for foods that offer a steady stream of nutrients, rather than a sugar high followed by a crash.

4. Get to class—or the testing site—early

Feeling rushed will only amp up the anxiety. Pack everything you need for the exam the night before and set the alarm, so you can get out the door on time.

5. Have a positive mental attitude .  

Bring a picture of your happy place or come up with a morale-boosting mantra “I can do this” or “I worked hard and deserve this.” Peek at your picture or recite your mantra, right before the test begins.

6. Read carefully.

Read the directions thoroughly and read all answers before making a choice or starting the essay. There is nothing worse than putting time into a question and realizing you are not solving for x, or the essay is off target. Slowing down can help you stay focused.

7. Just start.   

The blank page can maximize your anxiety. After you’ve read the directions, dive right in by making an outline for an essay answer. Or, find some questions you can ace to build up your confidence and momentum. You can always go back and change things later if needed, but a few quick answers can get the ball rolling.

Read More: 5 Signs You Need a Tutor

8. Don’t pay attention to what other people are doing.

Everyone else is scribbling away? Ack! What do they know that you don’t? It doesn’t matter. Pay attention to your own test and pace, and forget about the other students in the room.

9. Watch the clock

Realizing that time is almost up and there are lots of test questions left can make it hard to do anything useful in those final minutes. Stay on pace by scoping out the whole test before getting started. Mentally allocate how much time you’ll spend on each section. If there’s time to recheck, even better.

10. Focus on calm breathing and positive thoughts

Deep breathing can slow down a beating heart or a racing mind, so practice these techniques at home. The very act of concentrating on breathing and thinking can biometrically alter those anxious feelings.

Sometimes just remembering that some  test-taking anxiety is a normal part of school can help make it easier to handle. If you need a confidence boost, try a session with an online tutor. From PhDs and Ivy Leaguers to doctors and teachers, our tutors are experts in their fields, and they know how to keep your anxiety at bay.

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Источник: https://www.princetonreview.com/college-advice/test-anxiety

Test Anxiety Tips

Test Anxiety Symptoms, Causes, and Treatments

You went to class, you studied, and you’ve taken many practice tests. You feel confident about yourself, and you just know that you’re going to ace that test.

You just know it.

But then test day comes, and as you sit down in your desk, you start to wonder, “Am I really ready?”

And then it starts. You freeze up, zone out, start feeling nervous, and start sweating. What’s going on?

Test anxiety.

What Is Test Anxiety?

Test anxiety is more than just being a little nervous before a test; it can often be intense fear or worrying. This is because test anxiety is a type of performance anxiety; there is pressure on you to do well in a situation. Test anxiety can interfere with your performance while you’re taking a test.

Causes of Test Anxiety

Anxiety is a reaction to something that is stressful. It can be anything from a meeting or an interview to a school activity or an important test. Any type of anxiety, including test anxiety, affects both your body and mind.

Fear of Failure

Taking an important test can put a lot of pressure on you. You’re pressured to make sure that you do well on the test, which sometimes can be motivating, but you’re also worried that failing the test can hurt your character, or the failing grade will show your true value.

Lack of Preparation

You may feel you’re properly prepared and that you’ll do well, so you’ll put off studying for the exam until the last minute. Or you may not study at all. Either way, this could cause test anxiety on the day of the exam.

High Pressure

Knowing that you need to achieve a certain score to pass a class or even get a job can cause pressure, which will cause test anxiety.

Poor Test History

Not doing well on a past test can make you anxious during the next test you will need to take. It’s best that you stay focused on the test that you’re taking rather than thinking about how you did not do well on past tests.

Biological Causes of Test Anxiety

When you’re in a stressful situation, your body releases a hormone called adrenaline. This hormone is what prepares your body to deal with stressful situations and is known as a “fight-or-flight” response. This response helps you determine whether you are going to stay and deal with the stress at hand or if you’re going to leave the situation.

When the fight-or-flight response kicks in, you may have difficulty focusing or concentrating on the test. You may even experience sweating, shaky hands, or nausea.

Mental Causes of Test Anxiety

On top of biological causes of test anxiety, there are also mental causes. One factor is high expectations. For example, if a student believes going in that they will do badly on a test, then they will more than ly start to have anxiety before and during the test.

Another mental cause of test anxiety is previously having test anxiety. After you’ve experienced test anxiety, you may start to become fearful about it happening again the next time you take an important test.

15 Tips to Help Test Anxiety

1. Start preparing early.
It’s important that you start preparing early for your test rather than waiting until the last minute and cramming information. Start studying a week or two before the test, and study in smaller blocks each day.

2. Create a study plan.
Having a study plan is important for success on a test. A study plan will allow you to create blocks of time to study each day, as well as lay out exactly what you’re going to study. Create a study plan from the day you start studying and follow through until the day before the test.

3. Learn how to study
While you may feel you have this down, you can always get more tips on how to effectively study. Your school may offer study skill classes or other resources that can help you learn effective study skills so that you can feel confident and pass that test.

4. Keep a positive attitude.
Keep in mind that your self-worth does not rely on the outcome of a test. Keep a positive attitude and remind yourself that you can do well on the test. Believing in yourself and keeping a positive attitude while you study and take the test can help you go a long way!

5. Read carefully.
This is important with every test, whether you have test anxiety or not. Make sure to read the instructions carefully before you begin the test and read each and every question and answer before choosing an answer. If you don’t read everything carefully, you could miss out on an important detail that can help you choose the correct answer.

6. Make practice tests your best friend.
Practice tests are a great way to make sure that you’re prepared completely for your test. You’ll be able to get a firsthand look at what the exam will be , including how many questions will be on the exam and what type of questions you can expect. You’ll also get more of an idea as to which areas you may need more work on.

7. Get a good night’s sleep.
The night before the exam, make sure that you get a good night’s sleep; at least a full 8 hours is recommended. Getting good sleep can help improve your memory and concentration as well as make you feel fresh the next day and ready to tackle that test. More info

8. Start with what you know.
When you sit down for the test, you don’t have to start with the first question. Start with the ones that you know. Don’t waste your time trying to figure out that one question that has you stumped. Skip over it and move on to the next one that you know. If time allows, go back to the questions you skipped and try to answer them.

9. Use flashcards.
Flashcards are another great resource when you’re preparing for a test. They allow you to study the material in smaller chunks rather than a long list of concepts. You’re able to focus on one concept at a time, such as vocabulary words or specific facts that you know you’ll need for the test.

10. On test day, get to the test site early.
One thing that you don’t want to do is rush because you’re running late.

Rushing because you’re late to the exam will only cause you to have more anxiety when you take the test. Get to the test site a little early. Take a walk around the building to help relieve any anxiety that you do have.

Moving your body can help remove some of that nervous energy and get your blood flowing, making you feel better.

11. Don’t forget to eat and drink.
Your brain and body need fuel to function and work properly. Make sure that you eat a healthy meal and drink plenty of water leading up to the test day and on the test day. Try to stay away from sugary drinks and caffeinated drinks such as coffee. Caffeinated drinks can make you wiry and cause more anxiety.

12. Stay focused.
On test day, try to stay focused on the test only. Don’t worry about what you’re doing after the exam or what happened before, and don’t worry about how the other test-takers are doing. Concentrate solely on your test.

13. Dress comfortably.
Dress appropriately, but wear something that makes you comfortable and that allows you to relax. Stay away from clothes that you will need to adjust constantly or that are too tight for you. Be sure to take a light jacket or sweater in case the test room is cold for you.

14. Take a break if needed.
If you feel that your test anxiety is getting to be a little too much, take a quick break. Close your eyes, take ten deep breaths to calm yourself, and get back to concentrating on the exam.

15. Avoid distractions.
Don’t worry about the person next to you or in front of you who may be going through their test twice as fast. Sit somewhere where you can be free of distractions, perhaps in the front of the room if possible, and focus on your test.

49 Ways to Beat Test Anxiety

Mometrix Academy – Home

Источник: https://www.mometrix.com/academy/test-anxiety-tips/

Test Anxiety: Symptoms, Causes, & How to Cope

Test Anxiety Symptoms, Causes, and Treatments

Test anxiety refers to the nervousness or distress people face before a crucial performance. The anxiety may begin a few days before the test, but it tends to peak just before and during the test itself. These anxiety symptoms can be both physical and emotional, and they can certainly interfere with your ability to succeed in the designated task.1

What Is Test Anxiety?

Most people feel nervous before a crucial exam or performance. Test anxiety, however, often represents a more extreme response to nervousness.

In some cases, this anxiety may jeopardize your ability to focus, relax, and think critically during the test itself. Unfortunately, such interferences may result in a less-than-ideal performance.

As a result, you may not do as well as you want, reinforcing a self-fulfilling prophecy of your own anxiety.

“Test anxiety occurs on a continuum, and it isn’t a psychological diagnosis. There is a sweet spot of moderate anxiety that facilitates doing well—a little bit of nerves put you in the zone for optimal performance,” says Morgan M. Grotewiel, PhD, Assistant Professor of Psychology at Webster University. “Too much anxiety, however, decreases performance due to its adverse effects.”

Test Anxiety Symptoms

Test anxiety symptoms include a mix of physical, cognitive, and emotional symptoms. They often coincide with other forms of anxiety, and these symptoms can affect people of all backgrounds and skill levels. In many ways, test anxiety mimics performance anxiety or stage fright. If you feel pressure to perform well, your anxiety may stunt your ability to succeed.

Common physical symptoms of testing anxiety include:

  • Nausea
  • Dizziness
  • Difficulty breathing
  • Headaches or migraines
  • Muscle tension
  • Excessive sweating
  • Feeling hot

Potential cognitive symptoms of testing anxiety could include:

  • Persistently comparing yourself to others
  • Blanking out (feeling as if you can’t remember any important information)
  • Negative thoughts about yourself
  • Flashbacks or ruminating thoughts about past performances
  • Dread about the consequences of failure
  • Pressured thoughts related to “needing to study more” or “study harder”

Potential emotional symptoms of testing anxiety may include:

  • Irritation or anger towards oneself (or the test administrator)
  • Excessive fear
  • Shame
  • Disappointment in oneself
  • Sadness

What Causes Test Anxiety?

with most anxiety conditions, there doesn’t appear to be a single cause for test anxiety. Instead, it’s more ly that this anxiety emerges from a combination of factors.

According to Grotewiel, “There are several causes of test anxiety. Students may experience anxiety about a specific test because they haven’t prepared or because the test is high-stakes. Many students get especially anxious about timed tests.

Students with recurring, high levels of test anxiety, regardless of specific testing conditions, may have higher levels of general anxiety or perfectionistic tendencies.

In fact, students with a history of test anxiety may even experience anxiety about test anxiety rather than the test itself.”

Test anxiety may be caused by one or multiple of these factors:

  • Fearing failure: Many people measure their confidence and self-worth their performance. As a result, these individuals may internalize any perceived instances of failure as them being a failure.
  • Lack of preparedness or awareness: In some cases, you may feel unprepared for the test. You may not have studied well enough, or you may not have studied the right material. Seeing those first few questions- and not knowing how to answer them correctly- may trigger anxiety.
  • Poor testing history in the past: A history of issues with testing and performance may trigger negative thoughts about yourself and your ability to succeed. These thought patterns can spiral into anxiety, reinforcing a vicious cycle of nervousness before future tests.
  • External pressure: If a parent, coach, or teacher has overly high expectations for your behavior, you may feel even more responsible for impressing them. This pressure may exacerbate anxiety.
  • Unrealistic fears: Having unfounded worries, such as believing loved ones won’t think you’re smart or that your entire career will be doomed if you fail an exam, can exacerbate test anxiety.2
  • Other anxiety symptoms/another anxiety disorder: Anxiety can compound itself, meaning that if you struggle with anxiety in one area of your life, it can undoubtedly bleed into other areas.

5 Ways to Overcome Test Anxiety

Although test anxiety can feel frustrating, practicing different relaxation and cognitive strategies can help you feel less nervous. Commit to trying new ways to cope with your  test anxiety. Practicing them often will help them become more second-nature in your routine.

If you’re dealing with test anxiety, consider trying these five tips:

1. Study Smarter & Study in Ways That Work Best for You

Everyone studies differently, but rather than focus on how your peers study, try to focus on doing more of what works for you. Try to prioritize active, rather than passive, engagement. This may mean creating study guides and flashcards. It also may include practicing “teaching” the information aloud to understand it better.3

Grotewiel recommends, “Most students would benefit from studying smarter: schedule in study time you would homework; join a study group; and practice effective study habits, the SQ3R method of reading.”

2. Challenge Perfectionistic Thoughts

The goal isn’t about achieving perfection, and having that goal will only lead to burnout and frustration. It’s okay to make mistakes. Remind yourself that perfectionism isn’t everything before, during, and after the test.

3. Visualize Success

Positively visualizing yourself succeeding can improve how you think and feel in the moments before a test.4 Outcome visualization refers to visualizing the end goal (getting an excellent grade on the test). Process visualization refers to imaging yourself actually taking the test and getting to your end goal.

People prefer different types of visualization, but it can be helpful to spend a few minutes before your exam imagining yourself feeling relaxed and succeeding.

4. Don’t Sacrifice Sleep

Many people spend the night before a test cramming in information. But poor sleep can wreak havoc on your physical and emotional well-being. Furthermore, good sleep can help solidify memory and concentration, both of which are essential for a key performance.5

5. Practice Stress Management Techniques

It’s important to manage your anxiety before it escalates. If you don’t, test anxiety will ly continue to affect you. Try to make sure that you practice self-care and relaxation regularly- get enough sleep, eat a nutritious diet, connect with social support, and take frequent breaks as you study.

Grotewiel says, “In-the-moment anxiety may be reduced with cognitive-behavioral strategies, including de-catastrophizing, self-soothing, positive self-talk, grounding, and visualizing success.”

Test Anxiety Treatment

Practicing various self-help strategies and implementing various distress tolerance skills can significantly decrease your anxiety. But if your anxiety continues to feel debilitating- or if you notice certain symptoms worsening- you may benefit from seeking professional help.

Cognitive-Behavioral Therapy (CBT)

CBT is an evidence-based therapeutic modality designed to help people understand and, subsequently, reduce their anxiety symptoms.

A CBT therapist can support you in identifying specific triggers. They can also teach you new ways to reframe automatic thoughts into more realistic, constructive ones. Finally, CBT often integrates themes of mindfulness, acceptance, and self-compassion, all of which can help you feel more empowered when working through your anxiety.

Psychiatric Medication

SSRIs or anti-anxiety medications can help you feel less anxious before tests. These medications can also help with co-occurring anxiety or depression symptoms. It’s worth consulting with your primary care physician or psychiatrist for an evaluation.

Keep in mind that medication alone won’t “cure” anxiety. In fact, most healthcare providers will only consider medication for test anxiety after an individual has been engaged in regular therapy.

Speaking With Your Instructor or Your School

Teachers are very familiar with the nuances of test anxiety. They want to see their students do well and feel confident in their classes. If you are struggling, reach out. Let them know what’s going on- they might have specific suggestions or be able to make certain accommodations for you.

How to Get Help

Getting help for test anxiety starts with first recognizing the need for help. Remember that you don’t need to suffer in silence! If this is a new issue, it may be worthwhile to first address the problem by speaking with your instructor or school.

But if this is a more persistent, global concern (or if you’ve had test anxiety for many years), you might benefit from speaking with a therapist first. To begin your search, look for an anxiety therapist through a qualified, professional directory.

Then, when meeting with potential candidates, it can be helpful to ask the following:

  • What kind of experience do you have in treating test or performance anxiety?
  • What kind of results should I expect from our work?
  • How often will we meet?

Final Thoughts on Test Anxiety

Test anxiety can be frustrating, but it can be manageable and treatable. In addition, learning new skills and implementing them into your routine can make a tremendous difference in how you feel.

Furthermore, if you always feel nervous before an important exam or performance, reaching out for professional guidance can help. A qualified therapist can provide you with support and practical resources for coping with this anxiety.

Источник: https://www.choosingtherapy.com/test-anxiety/

Managing Test Anxiety: How to Cope and Perform Better

Test Anxiety Symptoms, Causes, and Treatments

Most people get nervous before they take an important test, but some people experience an intense fear or worry known as test anxiety. Test anxiety is a type of performance anxiety, because there is pressure to do well in a specific situation. People can experience test anxiety for a number of reasons.

They may fear failure and the uncertainty of the future if they do poorly on an examination. They may have procrastinated due to this fear and feel overwhelmed by cramming for a test at the last minute. They may also have experienced poor test performance in the past and worry about the incident repeating.

1

All of this stress over the test produces the body’s “fight or flight” response. Your body releases adrenaline, and the energy used to do good thinking gets diverted into being on high alert. Our brains prepare for the worst, and it becomes all too difficult to imagine doing well and to answer questions.

Symptoms of Test Anxiety

Symptoms of test anxiety can be observed in your thoughts, emotions, and body. If you’ve experienced these symptoms while taking an exam, you may suffer from test anxiety.2

Cognitive Symptoms – racing thoughts, self-comparison to others, difficulty concentrating, blanking out, negative thoughts of past performances

Emotional Symptoms – fear, anger, feeling helpless, guilt, shame, disappointment

Physical Symptoms – nausea, racing heart, excessive sweating, shortness of breath, headache, dizziness, dry mouth, tense muscles

Sometimes people experiencing intense test anxiety are at increased risk of having a panic attack.

 If you’ve experienced panic attacks before and are worried about having one during an upcoming test, consider working with a counselor to help you learn to better manage anxiety.

If you experience intense panic the day of a test, you can also ask a test examiner if there is an option to have the test canceled. Some standardized examinations allow you to cancel your score, but not all do.

Action Steps

Ask for Help – Never hesitate to ask for help in managing test anxiety. Teachers, professors, and test consultants can provide valuable information to help you feel prepared.

If you have a learning disability, don’t hesitate to ask for the appropriate test accommodations. Counselors and other mental health professionals can help you challenge negative thinking as you prepare and for the day of the test.

The less isolated you feel in this challenge, the more ly you are to overcome it.

Prepare and Practice – Many people don’t begin to prepare for a test in adequate time because the fear of failure is overwhelming to them. Give yourself permission to make mistakes as you prepare for the exam. As the date gets closer, consider organizing a practice test to simulate what you should expect on the test day.

Ask Friends for Stories –Most people have a story about doing poorly on an exam or how they worked to do better. Hearing stories of other people’s resilience can help provide motivation but also help you challenge catastrophic thinking and remember that people are more than their test scores.

Challenge Negative Thoughts – People with test anxiety tend to assume the worst about an upcoming exam, so take some time to examine and challenge those thoughts.

Watch out for thoughts with words “always” and “never,” because they are not usually accurate.

For example, if the thought is, “I always fail on tests,” then consider replacing it with a thought , “I’ve taken solid steps towards performing well this time around.”

Practice Self-Care – Test anxiety is ly to be lower if your overall anxiety is lower. Getting adequate sleep, eating healthy, and exercising are all helpful strategies for managing stress.

Consider how building a personal wellness plan leading up to a test date can help you feel more in control of anxiety.

Discipline builds discipline, so healthy habits are ly to build motivation to help you prepare for an exam.

Managing test anxiety starts one day at a time. If you’re taking care of yourself, thinking positively, and allowing yourself to make mistakes along the way, then you are ly to feel more in control when you show up to take a test. Consider today how you can gain back control of your future and perform well on an upcoming test.

1. https://www.adaa.org/living-with-anxiety/children/test-anxiety

2. https://www.ets.org/s/praxis/pdf/reducing_test_anxiety.pdf

Источник: https://www.psycom.net/managing-test-anxiety/

Test Anxiety

Test Anxiety Symptoms, Causes, and Treatments

You've done all of your homework and studied hard, and you think you have a grip on the material. But then the day of the test comes. Suddenly, you blank out, freeze up, zone out, or feel so nervous that you can't get it together to respond to those questions you knew the answers to just last night.

If this sounds you, you may have a case of test anxiety — that nervous feeling that people sometimes get when they're about to take a test.

It's normal to feel a little nervous and stressed before a test. Just about everyone does. And a little nervous anticipation can actually help you do better on a test.  

But for some people, test anxiety is more intense. The nervousness they feel before a test can be so strong that it interferes with their concentration or performance.

What Causes It?

All anxiety is a reaction to anticipating something stressful. other anxiety reactions, test anxiety affects the body and the mind.

When you're under stress, your body releases the hormone adrenaline, which prepares it for danger (you may hear this referred to as the «fight or flight» reaction). That's what causes the physical symptoms, such as sweating, a pounding heart, and rapid breathing. These sensations might be mild or intense.

Focusing on the bad things that could happen also fuels test anxiety.

For example, someone worrying about doing poorly might have thoughts , «What if I forget everything I know?» or «What if the test is too hard?» Too many thoughts these leave no mental space for thinking about the test questions. People with test anxiety can also feel stressed out by their physical reaction: «What if I throw up?» or «Oh no, my hands are shaking.»

Just other types of anxiety, test anxiety can create a bad cycle: The more a person focuses on the negative things that could happen, the stronger the feeling of anxiety becomes. This makes the person feel worse and, with a head is full of distracting thoughts and fears, can increase the chances that he or she will do poorly on the test.

Who's ly to Have Test Anxiety?

People who worry a lot or who are perfectionists are more ly to have trouble with test anxiety. People with these traits sometimes find it hard to accept mistakes they might make or to get anything less than a perfect score. In this way, even without meaning to, they might really pressure themselves. Test anxiety is bound to thrive in a situation this.

Students who aren't prepared for tests but who care about doing well are also ly to have test anxiety.

If you know you're not prepared, it's a no-brainer to realize that you'll be worried about doing poorly.

People can feel unprepared for tests for several reasons: They may not have studied enough, they may find the material difficult, or perhaps they feel tired because didn't get enough sleep the night before.

What Can You Do?

Test anxiety can be a real problem if you're so stressed out over a test that you can't get past the nervousness to focus on the test questions and do your best work. Feeling ready to meet the challenge, though, can keep test anxiety at a manageable level.

Use a little stress to your advantage. Stress is your body's warning mechanism — it's a signal that helps you prepare for something important that's about to happen. So use it to your advantage.

Instead of reacting to the stress by dreading, complaining, or fretting about the test with friends, take an active approach. Let stress remind you to study well in advance of a test. Chances are, you'll keep your stress from spinning control.

After all, nobody ever feels stressed out by thoughts that they might do well on a test.

Ask for help. Although a little test anxiety can be a good thing, an overdose of it is another story.

If sitting for a test gets you so stressed out that your mind goes blank and causes you to miss answers that you know, then your level of test anxiety probably needs some attention.

Your teacher, a school guidance counselor, or a tutor can be good people to talk to test anxiety gets to be too much to handle

Be prepared. Some students think that going to class is all it should take to learn and do well on tests. But there's much more to learning than just hoping to soak up everything in class.

That's why good study habits and skills are so important — and why no amount of cramming or studying the night before a test can take the place of the deeper level of learning that happens over time with good study skills.

Many students find that their test anxiety eases when they start to study better or more regularly. It makes sense — the more you know the material, the more confident you'll feel. Having confidence going into a test means you expect to do well. When you expect to do well, you'll be able to relax into a test after the normal first-moment jitters pass.

Watch what you're thinking. If expecting to do well on a test can help you relax, what about if you expect you won't do well? Watch out for any negative messages you might be sending yourself about the test. They can contribute to your anxiety.

If you find yourself thinking negative thoughts («I'm never any good at taking tests» or «It's going to be terrible if I do badly on this test»), replace them with positive messages. Not unrealistic positive messages, of course, but ones that are practical and true, such as «I've studied hard and I know the material, so I'm ready to do the best I can.»

Accept mistakes. Another thing you can do is to learn to keep mistakes in perspective — especially if you're a perfectionist or you tend to be hard on yourself.

Everyone makes mistakes, and you may have even heard teachers or coaches refer to mistakes as «learning opportunities.

» Learning to tolerate small failures and mistakes — that one problem you got wrong in the math pop quiz — is a valuable skill.

Take care of yourself. It can help to learn ways to calm yourself down and relax when you're tense or anxious. For some people, this might mean learning a simple breathing exercise. Practicing breathing exercises regularly (when you're not stressed out) helps your body see these exercises as a signal to relax.

And, of course, taking care of your health — such as getting enough sleep, exercise, and healthy eats before a test — can help keep your mind working at its best.

Everything takes time and practice, and learning to beat test anxiety is no different. Although it won't go away overnight, facing and dealing with test anxiety will help you learn stress management, which can prove to be a valuable skill in many situations besides taking tests.

Источник: https://kidshealth.org/en/teens/test-anxiety.html

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