How Students Can Succeed, Even With Test Anxiety

Let’s talk about test anxiety. To each student, test anxiety can be a feeling before a test or presentation. It can come right before an exam or even during an exam. Each student deals and copes with that anxiety in a variety of different ways.  

Here is a short video that can walk you through methods of pushing through that anxiety. Don't have time for the video? Below is a short summary of the different terms, information and strategies explored.  

What is Test Anxiety? 

The feeling of nervousness before exams is normal among college students. It is sometimes helpful and normal to have these nerves around testing. The anxiety can keep our minds alert and help with focus. However, extreme feelings of anxiety and stress before and during an exam can have unhealthy results. 

Test anxiety is a kind of performance anxiety. Performance anxiety is defined as the fear of performing a specific task. Many of us have experienced some physical and/or psychological distress before a major event in our lives. These can include speaking in front of people, taking an exam, interviewing for a new position or giving a presentation at work. Performance anxiety is common and manageable with some support.  

Before the Test: 

• Since you will likely have a jolt of adrenaline at the onset of the exam, make time to take a walk, do some stationary stretching or do something to get that energy out of your system.
• Do a quick review beforehand. This is not a cram session, this is just an overview of the topics or notes to help jog your memory and get you in a clear headspace. This will also help with creating confidence and a positive momentum for moving through the rest of the exam.
• Use a self-talk mantra or saying to help center your thoughts and remain calm and focused.
  • Here is a link to some self mantras. Find one that fits you!

During the Test: 

• Use test-taking strategies. Start with questions you know the answer to, to build confidence. You can also take notes (when allowed) throughout the test to keep your mind on task for future questions. Always be aware of the time you have and pace yourself.
• The Palming Technique - Watch a video on this technique.
  1. Rub your hands together quickly for two seconds.
  2. With your eyes closed, place the palms of your hands over your eyes.
  3. Hold your hands in this position and think of a relaxing visualization or positive thought for at least 30 seconds.

4. Repeat this till you are centered and have a clear mind of your task in front of you.

• Deep Breathing Exercises - Watch a video on this technique. 
  1. Sit in a comfortable, upright position.
  2. Inhale for 5 seconds.
  3. Exhale for 5 seconds.

After the Test:  

• Venting/Debrief
  • Remain positive! Talk to a friend or reach out to a counselor to talk about the test. Talk about the highs and lows, and get those thoughts out of your head! Surround yourself with positive peers! Connect with people who are like-minded and encouraging.
• Thought-stopping techniques steps:
• Hold a visualization in your mind whenever you have negative thoughts.
• Clap your hands or snap your fingers whenever unwanted thoughts enter your mind.
• Use thought diaries to record and review your experiences.
• Challenge negative thoughts by realizing they are not facts or reality.
• Experiment with positive imagery and self-talk.
• Interrupt your thoughts with the command "stop!" and pause.
• Take a breath and observe your thoughts, emotions, and physical sensations.

Everyone can benefit from knowing more about test anxiety, and you do not need to navigate it alone. Herzing University students have access to one-on-one wellness counseling sessions and on-demand wellness resources at no additional cost. Visit the Wellness and Counseling Resources page in Canvas or reach out to counseling@herizng.edu for more information.  

Megan Corniels resides in Milwaukee, Wisconsin, and is getting her masters in social work. She is currently completing internship hours with the wellness and counseling program here at Herzing. She has been focusing on using her time here at Herzing to provide resources and information for students like her from the student perspective. If you have any resources you need or would like support, you can reach out to her.