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Health & Fitness

Tackling Test Anxiety

An overview of signs and symptoms of test anxiety as well as what can be done about it.

I was thinking today about all the testing we do in our culture.  Not just on kids, but adults too - there’s always one more test to prove yourself in your career, to land the job, to change directions…

It made me think of the Serenity Prayer.  You know how it goes ... accept the things you cannot change, courage to change the things I can, and the wisdom to know the difference.

One of the lessons I learned very early on when I was in school, and prone to test-anxiety, was that my test is my business.  I can’t remember if I was taught this, or if the light bulb just went off one day?  No matter, it worked! 

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At first kids assumed I failed b/c otherwise, wouldn’t you share your paper?  But, I was consistent.  Where an option, I never shared any grades, on any projects, test, papers, quizzes, in any of my classes.  After awhile folks caught on, “Wait, she knows this stuff, she must have done well.”  And often I did, but nope, still wouldn’t share.  Nag, nag, nag … “come on…how’d you do?”  “I’ll show you mine, if you show me yours!”  Nope, nothin’ doing! 

How’d I do it?  As soon as I got my paper back, into the backpack it went.  I figured, if I did poorly, I pretty much was going to spend the rest of the class annoyed with the teacher or fretting- assuredly, NOT learning much that day.  If I put it away, I was able to keep an open mind and stay focused on the lesson.  Over time, I learned to see the grade as feedback … it was like a scavenger hunt for gathering knowledge.  Dependent upon how I did, I would know what I needed to do to gather more knowledge and skills.  Or at least, I would know something was amiss.  If I couldn’t figure out how to get on track, I knew I needed extra help.    

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Though, I know, this isn’t always doable.  Remember those teachers that had you switch papers?!  Good grief.  Hmmmmm … could this be related to the anxiety??  I won’t digress.  While I could go into all the symptoms, I'm pretty sure you know it if you have it.  It comes in varying degrees, some symptoms and degrees more serious than others- things like headaches, sweaty palms, nausea, rapid breathing, feeling faint, brain freeze/lock, etc.  Bottom line, what can you do about test anxiety if you have it??

It is usually helpful to identify the events surrounding the experience of anxiety. Exploring these accompanying events may provide useful information about the nature of the anxiety as well as possible strategies for reducing it:

  • When do you notice the anxiety, can you identify what brings it on?
  • What thoughts or physical sensations occur when you have anxiety?
  • How distressing is the anxiety?
  • How are you coping with the anxiety?

So now what?  How do you address the anxiety?  The good news is, there are some specific changes you can make that may help alleviate anxiety symptoms:

  • Exercise/physical activity
  • Eat Healthy
  • Practice relaxation techniques
  • Know your body/balance sleep needed (not too little, but not too much)
  • Seek emotional support from friends and family
  • Establish realistic, attainable goals (let go of perfectionist values)
  • Thought-stopping re: negative thoughts; focus on the positive where possible
  • Balance your activities; identify those that may make you feel overwhelmed and reduce your involvement, or seek ways to make them more manageable
  • Reduce or eliminate the use of alcohol and drugs and limit caffeine intake
  • Let go of what you can’t control
  • Consult with a physician if you are experiencing any medical problems
  • Consult with a mental health professional if you continue to be concerned about your anxiety

Best of luck on your next test, you can do it!!

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