Test anxiety is a common problem in students, children, and adults. Anyone can experience being stressed, feeling overwhelmed, or even can have negative thoughts before or during a test and have physical symptoms. Also, we can have different levels of anxiety, and sometimes we can experience positive results. We can have anxiety before a job interview, under stressful situations, with tragic events, before a game or performance, recital, etc. It can affect you physically, cognitively, emotionally, and behavioral.
Mild levels of anxiety can help your creativity and motivation. High levels of stress can cause negative feelings, can feel loss, have body symptoms, and your mind can go in the blank. Maybe you keep asking yourself,
What is TEST ANXIETY? How can it affect you? What can you do about it? What are some coping skills and tips? Let me tell you that you are in the right place; keep reading down below.
What is Test Anxiety?
It is a combination of physical symptoms and emotional reactions that interfere with your ability to perform well in tests. When you feel worried, nervous, or stressed when taking a quiz or a test, that’s anxiety. You can feel it everywhere. At this time of the year, all our students start testing for everything; even though they do it throughout the year, the type of testing they recently take is not the same. The pressure they may feel is bigger. Imagine that these tests determine if they move to the next grade depending on the year or don’t. Due to the pandemic, the test will not determine if the student passes the test at Texas this year. Probably that is an “ah” and relief for a lot of students or parents.
Another cause of test anxiety is that those virtual students can go into the building to take a standardized test. Also, that can cause another type of anxiety. Being surrounded by people in a facility for the first time with many people can be overwhelming.
Why is it important to cope well and control our symptoms?
If we can control how we feel or calm down fast, the stress can cause you to blank out, and you can remember anything, can cause you physical symptoms like shortness of breath, stomachache, headaches, excessive sweating, and more. Research has shown that students who can solve interpersonal problems and conflicts are less likely to engage in impulsive or aggressive behavior and perform better in assessments. Also, students who can self-regulate are better able to benefit from classroom instruction. We must learn how to recognize strong emotions and calm down to cope better and relax before, during, and after a test.
This presentation teaches students how to recognize strong emotions and calm down to cope better and relax before, during, and after a test. Students who can solve interpersonal problems and conflicts are less likely to engage in impulsive or aggressive behavior and perform better in assessments. Also, students who can self-regulate are better able to benefit from classroom instruction.
Here are some tips on how to reduce or overcome test anxiety.
- Be prepared– Have a good night’s sleep, eat a healthy breakfast the day of the test, study, materials ready,
2. Have a positive attitude & practice positive self-talk, superman pose & positive self-talk, tell yourself, “I can do it!” “I don’t need to be perfect, but I need to try my best.”
3. Use your coping skills to calm down,
a)Learn how to relax your body, pay attention to the signs.
b)Visualize yourself in your happy place.
c)Take deep breaths.
d)Get a sip of water.
e)Squeeze a stress ball.
f)Give yourself a massage on your head and neck.
a)Internalize how do you feel.
b)Get help from a teacher, trusted adult, or a friend.
c)Talk about your feelings, find solutions, and use your coping skills.
5.Take your time on the test and try your best.
Recommended books for test anxiety for children: See the video HERE
Recommended videos: https://www.youtube.com/watch?v=sDYx9qM_ygg&t=69s