If you feel increased stress and worry while taking a test, you might have test anxiety. It’s more common than you think — research shows that high levels of test anxiety affect 10% to 30% of secondary U.S. students. High levels of test anxiety can affect academic performance and well-being, and create a lot of distress around tests, especially “high-stakes” tests, such as the SAT and the ACT.
Here are some tips to help you navigate your test anxiety.
1) Pack your test-taking supplies the night before
This simple step will ensure you have a calm time before the test. Nobody wants to run around the house searching for a pen just before leaving for school. Having pre-packed supplies will take one thing off your list and help you feel more in control heading into the test.
2) Arrive early to the test location
Whether you are taking a test at your regular school or going to a test center, make sure you arrive early. You will avoid getting stuck in traffic, potentially late buses, or any unexpected events that might make you late for your test. Arriving early will allow you to catch your breath, grab a snack, or go to the bathroom if needed. You’ll also have a chance to get used to the environment, which can help you feel more comfortable and focused.
3) Make sure you are comfortable
On a test day, we are sometimes so focused on the test ahead that we forget to take care of our physical needs. But discomfort can also mimic and even increase anxiety. So make sure you are dressed according to the weather, bring an extra layer in case there’s air conditioning, use the bathroom beforehand, and fuel up with water and snacks. Even something as simple as wearing comfortable clothes and shoes can make a difference.
4) Take lots of practice tests
Practicing is an essential part of preparing for a test, and it will help you improve your abilities. More than that, it can reduce the novelty of the test environment, which can ease your test anxiety. When checking your answers, make sure you also understand why you made any mistakes, as that will help you improve each time. We have a variety of worksheets available for download to help you prep for the SAT, ACT, GRE and more!
5) Practice in similar circumstances
Studying in a quiet space at home and doing the same exercise in a test environment is a completely different experience. There are dozens of other students turning pages, asking questions, and shifting in their chairs. While this might not be an issue on a regular day, the noise can compound the stress during a test. Make sure you take practice tests in a similar environment, such as the library at a busy time of day, or by using a recording of background noise. Practicing this way can help desensitize you to distractions.
6) Improve your time management
For some students, time is a big issue when taking a test. And feeling like you don’t have enough time is a certain way to increase test anxiety. Doing timed practice tests is a great way to improve time management. Make sure you are not spending too much time on questions you are struggling with, and experiment with filling out the answer sheet in bulk. You can also try setting time checkpoints for sections to stay on track.
7) Start with the easier questions
You don’t have to answer the questions of the test in order. In fact, that might be detrimental. Try solving the easier questions first and skipping the harder ones for later. This will help boost your confidence, and by the time you go back to the harder questions, your brain will be more warmed up. This approach can also help you solve the maximum number of questions, especially if time management is a challenge.
8) Take micro-breaks
While breaks are usually not allowed during a test, you can create your own moments to reset. If you feel anxiety rising (or even before that), take a few seconds to close your eyes and take deep breaths. A minute to relax will not prevent you from finishing the test, but it might help you ground yourself and regain focus.
9) Focus on the present
Worrying about your grades during the test will not help — it will only make you more nervous and distracted. Try grounding yourself in the present by doing a simple mindfulness exercise. Using your senses is a great way to do that. For example, you can look at five things you can see, four things you can touch, three things you can hear, and two things you can smell. You can think about your grade when the test is done.
10) Arrange accommodations if needed
If you need accommodations, make sure to advocate for yourself. They can be really helpful in a variety of situations, depending on your needs. Some common accommodations include extended breaks, extended test time, and noise-canceling headphones, if the test environment is too distracting. The accommodations available will vary depending on the situation, so make sure to check what’s available at your school or test center well in advance.
Remember: some anxiety is normal
Anxiety is part of being human, and everyone feels anxious sometimes. The goal is not to erase anxiety completely — in fact, that would be virtually impossible. Tests are not something we do every day, and unusual circumstances are bound to stir up some anxiety in all of us. But some anxiety might even enhance performance by keeping you alert and focused.
Sometimes, we might need help to manage test anxiety, and that’s okay! Talk to your parents and friends about how you’re feeling, and don’t hesitate to ask for support or encouragement. You might also benefit from speaking with a health professional, especially if you need accommodations.
Learner tutors are experienced in helping students overcome test anxiety by improving their subject knowledge, building confidence, and sharing test-taking strategies. Get in touch today to learn more!
