8 Test Anxiety Strategies That Actually Work
Test Anxiety can be overwhelming, but overcoming it doesn’t have to be.
It’s completely normal to be a little nervous before a test. In fact, that extra boost of adrenaline can actually help you perform better on test day. However, some students experience so much anxiety around testing that test anxiety symptoms can become debilitating and severely harm their test day performance.
When your teacher or counselor mentions the PSAT or SAT, do your palms get sweaty? Does your heart start pounding? Would you rather talk about root canals than the ACT? Do you get nervous even thinking about a test? If this sounds like you, you may have test anxiety.
A lot of advice out there just tells you to study and sleep well the night before. Telling someone with test anxiety to have a good night’s sleep the night before a big test is a bit like gaslighting. Can you imagine telling someone to “Just relax.” in the middle of a panic attack? “Just don’t worry about it.” is not a strategy.
Test Wolf is here to help with 8 ways to overcome Test Anxiety.
1. CONFRONT TEST ANXIETY SYMPTOMS
It’s important to be able to describe how you experience test anxiety. To confront and reduce anxiety, focus MORE on being able to list the anxious thoughts and anxiety-related behaviors, and LESS on the discomfort it creates.
2. HUNT THE TEST
Do you avoid reading or talking about the test because it makes you uncomfortable? That puts you at a disadvantage on test day. Learning as much about the format of the test as you can is one way to confront test anxiety and reduce confusion and helplessness on test day.
3. WRITE IT OUT
Are you worried you will get a "bad" score? Are you afraid your parents will be disappointed in you or have you convinced yourself that you will never get into college? Write these thoughts down, instead of wrangling with them inside your head. Challenge them on paper. For example, are these thoughts helpful or unhelpful? Unhelpful thoughts can be challenged by identifying the thinking errors behind them - catastrophizing and fortune-telling.
4. TRAIN HOW YOU FIGHT
Take a full-length practice test and simulate the conditions you will face on test day as closely as possible. In other words, train how you fight! Boxers practice in the ring. Skaters practice with their skates on. Dancers have dress rehearsals… you get the picture.
For you, is your PSAT, SAT, or ACT going to be administered in a high school classroom? Will it be on paper or on a computer? No phones allowed?
5. GET OUT OF BED
First… See above. Also, if you’re concerned about getting good sleep the night before the test, your brain should not be used to studying for that test in the exact same place you’re trying to sleep. Sit in a chair when you study.
6. RECON THE TEST SITE
If you can, visit the actual room where you’ll take the test. Get your brain used to the environment, including how it smells, the temperature, all the weird sounds… Make sure you know how to get there so you can arrive early on test day. Rushing because you’re late is a great way to raise your heart rate and trigger anxiety!
7. HAVE A PLAN
Give your brain something TO DO instead of telling yourself to NOT be anxious. In other words, you should know your strategy for each section and specific item types like the back of your hand by test day. Having a plan reduces anxiety.
8. EXPECT SOME TEST ANXIETY
Standardized tests are truly high-stakes. You will probably feel physical symptoms of anxiety or an uptick in anxious thoughts on test day. Remind yourself that you have a plan, anxiety isn’t dangerous, and you can keep going despite the discomfort.