Overcoming Test Anxiety: Practical Strategies for Reclaiming Emotional Control in Your Studies
The end of the semester is here, which means: finals week. Perhaps you’re feeling anxious and a bit powerless about your studies. But don’t worry. Here are some strategies to help you reclaim some of that emotional control in your life.
Test Anxiety Is More Common Than You Think
Working on course assignments and taking exams causes anxiety in most students, but some students may have more intense feelings of anxiety than others. A study published in the National Institutes of Health indicated that roughly 25–40% of U.S. college students experience test anxiety, and this can significantly impact one’s ability to perform well in exams and assignments. With so many students experiencing overwhelming stress when engaging with collegiate coursework, it is helpful to understand the best strategies to use to overcome these feelings. Whether feelings of stress and anxiety impact you during exams or not, it is always a great idea to set yourself up for success in case overwhelming feelings do creep in.
Be Proactive With Your Study
The most important strategy to prevent intense bouts of anxiety is to be better prepared for an event that causes those feelings. If you know that being in a testing environment increases your stress levels, try studying in a similar location to familiarize yourself with that environment while still having control over the outcomes of what takes place there. Additionally, studying in a similar location—or even in the same place where you will take your test—can enhance your ability to recollect ideas that you have studied.
Try to prepare for exams well in advance before the exam date and avoid cramming at the last minute. Cramming for an exam adds to feelings of stress and anxiety, and your body begins to associate these feelings of anxiety with exams. Cramming can lead to exponentially more distressing exam experiences.
Eat Well and Get Good Rest
Having a balanced diet can significantly impact the way your body functions. Avoid overly processed foods, and supplement healthy whole foods when possible. Try to reduce caffeine intake as much as possible, since caffeine actually increases feelings of anxiety and stress. Instead of drinking coffee, go for a walk or a brief jog, or even try studying at a standing desk. This will make you feel more awake and alert without the added anxiety. The life of a busy college student often means consuming whatever is handy, but try your best to meal prep at the beginning of the week for easier healthy eating habits. Your body and mind will thank you.
Along with eating well, it is important to get adequate sleep. Sleep can often feel elusive, especially as a college student, but studies show the significant benefits sleep has on cognitive function and emotional regulation. With better sleep, you will be more likely to effectively cope with the stress of an upcoming exam.
Take Care of Yourself
Among other things, it is so valuable to invest time in self-care. Take some time out of your week to engage in activities that you genuinely enjoy. The constant pressures of school and even work can wear you down, so build a sustainable lifestyle that prioritizes taking care of yourself.
Learn Relaxation Techniques
Learn some breathing exercises and relaxation practices. When you feel your heart begin to race and your mind run wild, practice staying in the moment. Take deep, intentional breaths and close your eyes if you need to dampen your senses from being overstimulated. Sometimes it helps to consciously point out obvious things about your surroundings—like the color of the wall, the texture of your chair, the temperature of your hands, and so on. These techniques can help reduce the overwhelming feelings that cloud your mind. If you can, take a moment to step out. Use the restroom or drink water and try to refocus your mind on things that reduce your fears. Say a prayer or remember a Scripture verse. God is more than able to give you strength in the midst of your anxiety. “Cast all your anxiety on Him because He cares for you” (1 Peter 5:7 NIV).
Reach Out to Professionals for Help
Talk to a professional if you feel that your needs are more intense. Talk therapy or counseling is very useful in countering negative feelings associated with test taking and coursework. Northwest University offers counseling services to all students. In addition, NU offers accommodations for students who struggle with anxiety, so reach out to your academic advisor for help if you are interested in pursuing accommodations.
Experiencing test anxiety is a common struggle for many students, but it doesn't have to derail your academic success. Overcoming anxiety takes practice and is a muscle that needs to be worked regularly. With some time and intentionality, your fears will no longer have the power to overwhelm you. Remember that you are not alone in this struggle, and with the right strategies and support, you can overcome test anxiety and achieve your academic goals.