Managing test anxiety

A little nervousness before a test is actually good, because it motivates us to work harder and put in our best effort for the examination.

But when we become too anxious, it can have a negative effect on our confidence and interfere with our ability to solve problems and perform well.

What is test anxiety?

Many students experience physical symptoms like "butterflies in the stomach", jitters, headaches, nausea, faintness, feeling too hot or too cold, etc.

Some also experience emotional symptoms like crying easily, feeling irritable, or getting frustrated quickly.

The major drawback of test anxiety lies in its effect on thinking ability — it can cause you to just blank out or have negative thoughts which are difficult to control. But don't worry — you can reduce test anxiety and improve your performance on exams by utilising some smart strategies.

TIPS on how to control Test Anxiety

Before The Test:

• Take care of yourself. Make sure to eat healthy food and to get enough sleep, exercise, and have a reasonable amount of social interaction.
• Become familiar with the test pattern and develop a mental plan of how you will spend your time most efficiently during the exam.
• Take practice exams. People become less anxious when doing something that is familiar.
• Before going to bed the night before the exam, collect all the items that you will need for the exam — pencil, pen, eraser, ruler, calculator, etc. Double check the time and venue of the exam.
• Set your alarm clock and then get a good night's sleep before the exam.

During The Test:

• Arrive at the test venue early.
• As the papers are distributed, relax by taking slow deep breaths.
• Carefully read any instructions on the exam.
• Skim through the test booklet to preview the test.
• Do a 'brain dump'. Before starting the test, write down on a sheet of scrap paper any facts or key information that you are afraid that you might forget.
• Replace irrational negative thinking with positive self-talk. Think to yourself positively, "I can do well on this exam. I've studied and I know my stuff."
• Try to relax periodically during the test. Take slow deep breaths.
• If there is no negative marking and you don't know the answer, don't leave it blank… guess!
• Skip difficult items until last.
• Use leftover time to double-check answers.
• If the exam is more difficult than you expected, just try to focus on doing your best. It might be enough to pull you through with at least a reasonable grade.

— The writer is a freelancer based in India