Symptoms of Test Anxiety

Test anxiety is a type of performance anxiety that can cause physical, emotional, and cognitive symptoms before or during an exam. While it is common to feel some anxiety before a test, test anxiety can become excessive and interfere with performance.

Physical Symptoms:

• Increased heart rate
• Sweating
• Shaking
• Dry mouth
• Upset stomach
• Headache
• Muscle tension
• Fatigue

Emotional Symptoms:

• Fear of failure
• Feeling overwhelmed or panicked
• Difficulty concentrating
• Negative thoughts and self-doubt
• Avoidance of test situations
• Irritability
• Sadness

Cognitive Symptoms:

• Mind going blank
• Difficulty recalling information
• Difficulty focusing on the test
• Negative self-talk
• Catastrophizing

Behavioral Symptoms:

• Avoidance of test situations
• Leaving questions blank
• Rushing through the test
• Cheating
• Seeking reassurance from others

Causes of Test Anxiety:

• Previous negative experiences with tests
• High expectations from parents or teachers
• Lack of preparation or study skills
• Fear of failure or negative consequences
• Perfectionism
• Anxiety disorders

Treatments for Test Anxiety:

• Therapy, such as cognitive-behavioral therapy (CBT)
• Relaxation techniques, such as deep breathing or meditation
• Study skills training
• Time management skills training
• Accommodations, such as extra time or a quiet testing environment
• Medication, in some cases

Self-Help Strategies for Test Anxiety:

• Prepare thoroughly for tests
• Get enough sleep the night before a test
• Eat a healthy breakfast on the day of a test
• Arrive at the test early and allow yourself time to relax
• Use relaxation techniques during the test
• Focus on the task at hand and avoid negative self-talk
• Talk to a trusted adult if you are experiencing severe test anxiety

When to Seek Professional Help:

If test anxiety is significantly interfering with your academic performance or causing significant distress, it is important to seek professional help. A therapist can help you identify the root of your test anxiety and develop coping mechanisms.