Research and Support for Test Anxiety

7/9/24

Over the last several years, I have given multiple presentations on test anxiety and helped an increasing amount of clients with coping skills for anxiety before major tests, final exams, professional exams, and large projects at school or work.  There are many practical resources and tools to help people manage test anxiety. As I was studying for a licensure exam last year, I found many of these techniques helpful as well.

According to UNC’s Learning Center, test anxiety tends to come in waves, and may occur before, during or after a test.  Some of the physical symptoms include headache, sweating, stomach pain, increased heart rate, shortness of breath and lightheadedness. People often experience a combination of emotions such as fear, frustration, helplessness, disappointment, and inadequacy.  Cognitively, people may struggle with difficulty concentrating, thinking negatively about themselves, rumination about past performances, comparing themselves to others, and procrastinating.

Some of the main ways to overcome test anxiety are to be well prepared, avoid procrastination, and to devote plenty of time for consistent studying.  Preparing for college finals may be a 5-7 day process, while preparing for professional exams may take multiple months or longer. There is a short video with some helpful research and recommendations on avoiding procrastination that many clients have found helpful.

In terms of other data, there was a survey of over 2,000 college students, which had some helpful suggestions on avoiding anxiety before tests including sharing worries with friends or a counselor, having rewards for studying, limiting distractions, exercising, listening to uplifting music, and keeping a plan of each day’s work.  Having 7-8 hours of sleep consistently is important as well.

Sometimes clients have found it helpful to go to the classroom or testing site where they will be taking the exam in advance.  While there, it can be helpful to implement some relaxation techniques such as deep breathing, grounding, or guided visualization.  Talking to friends and family members can be helpful to process some of the fear as well.  Increasing prayer time before tests can be helpful, and I have talked to students who have spent time in adoration chapels before tests.

During the actual exam, it can be helpful to have a grounding object such as a rock from a past vacation or a religious item to hold for comfort. Stretching, using a short form of guided visualization, deep breathing for 1-2 minutes, short prayers, and using a few positive statements can be helpful for anxiety during the test as well.

If you would like to discuss more strategies to manage test anxiety and more in depth techniques for anxiety in general, please contact us for a counseling session.

Sam Meier, MA, LCPC