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Reducing Test Anxiety

High-stakes testing and frequent assessment have become the norm for elementary and secondary students. Despite their experience in test taking, many students still struggle with test anxiety. Some stress before a test can be helpful in motivating students to study and do their best. However, test anxiety can impair comprehension, problem-solving abilities, and reasoning, interfering with a student's ability to concentrate and perform.

To help students maximize their performance on a test, remind them that they can do three things: prepare, stay organized, and practice. Students should prepare for tests by learning what the test covers and studying the areas they don't know very well. Creating and sticking to a clear study plan for the week leading up to the test can help students stay organized. Students can practice for a test by sitting for a specific period of time and answering questions at an appropriate pace. In addition, the College Board offers students the following strategies to help reduce test anxiety:

Before the Test

• Eat a healthy breakfast. Blood sugar is at its lowest in the morning. In order to think and problem-solve effectively, students need a good breakfast.
• Exercise. Students should engage in physical activity before the test to relieve body tension. For example, students can take a brisk walk or a jog.
• Come early and prepared. By arriving to the test early and with the right supplies (i.e. No.2 pencils, calculator, etc.) students can focus on the task at hand.

During the Test

• Preview the exam and budget time. By previewing the test, students will avoid any unexpected surprises (and anxiety). It will also give them the opportunity to budget their time, so they don't spend too long on any one section.
• Jot down notes. Jotting down brief notes right away can help students feel less worried about forgetting important facts or key information.
• Read all directions. Some students are so anxious to get the test over with that they fail to read the directions.
• Answer the easy questions first. Getting the easier questions out of the way first will help students focus their time and energy on the harder questions.
• Organize thoughts before writing. Students should organize their response to the short-answer and essay questions before diving in. Having a plan will help students feel confident while writing.
• Think positively. Negative thoughts during a test (i.e. "I'm going to fail.") can destroy a student's confidence. Encourage students to override negative thoughts with positive ones. (i.e. "I studied hard and know my facts. I'll do great on this test.")
• Relax. If a student starts to feel stress during a test, they can try quick techniques such as:
  • Taking deep breaths, and letting out tension with each exhale.
  • Tensing muscles for 5 seconds and releasing, repeating three times.
  • Visualizing a peaceful and relaxing setting.

Of course there is no guarantee that the above techniques will prevent test anxiety. However, a prepared and organized student who practices these techniques will have the skills to manage stress when it does arise.