Coping with pre-test anxiety

It's time again for an advice column written by experts from the Jewish Family Service Agency (JFSA). In each instalment, we tackle a new topic, based on questions sent in by readers (anonymity is assured). Please send your questions to [email protected].

Dear JFSA,
My 14-year-old daughter seems to have made a good transition to high school with one exception. The evening before taking a test at school, she flies into a panic, becomes irritable and short-tempered and complains about stomachaches and nausea. A few times, she has come home after the test crying because she couldn't remember the material she had studied and worried that she had failed. Although she is still managing with her schoolwork, this anxiousness is getting worse. Can you provide me with some information about what's happening to my daughter? Is there anything I can do to help her?
Sincerely,
Worried Mother

Dear Worried Mother,
First, it's good that you have noticed your daughter's increasing anxiety and are looking for ways to help her manage. Generally, we all experience some level of nervousness or tension before tests or other important events in our lives. A little nervousness can actually help motivate us; however, too much of it can become a problem – especially if it interferes with our ability to prepare for and perform in tests.

What does anxiety feel like?

It is important to distinguish between two types of anxiety. If your anxiety is a direct result of lack of preparation, consider it a normal, rational reaction. If, however, you are adequately prepared but still panic, "blank out" and/or overreact, your reaction is not rational. Although both of these anxieties may be considered normal, in that anyone can have them, it is certainly helpful to know how to overcome their effects.

When anxious, some students experience mainly physical symptoms, such as headaches, nausea, faintness, feeling too hot or too cold (sweating, clammy hands). Other students experience more emotional symptoms, such as crying easily, feeling irritable or getting frustrated quickly. The major problem of test anxiety is its effect on a person's thinking ability; it can cause you to blank out or to have racing thoughts that are difficult to control.

Myths about test anxiety

If I feel anxious during a test, I have test anxiety.
This is not true. Research shows that everybody feels anxious during a test. This "anxiety" helps to keep you alert during the test. In fact, students who have test anxiety do not feel any more anxious or experience higher levels of physiological arousal than non-test anxious students. Test anxious students, however, tend to concentrate more on their anxiety or physiological arousal than do non-test anxious students.

If I experience test anxiety, I will do poorly on all my exams.
For the most part, this is not true. Research shows that test anxious students do not perform any more poorly than non-test anxious students. The only time a test anxious student may perform more poorly during exams is if he/she is spending most of the test time worrying (concentrating on irrelevant information) instead of attending to the information on the test. If the student is able to change or stop competing thoughts during an exam, performance should not suffer.

I'm not as smart as other students if I experience test anxiety.
Research actually shows that students with test anxiety tend to value academic success more than those who do not have test anxiety. They tend to work harder and, in many cases, get better grades than those without test anxiety. They interpret the grades, however, as lower than their non-test anxious peers.

What can you do to control test anxiety?

1) Remember the basics
Students preparing for tests often neglect basic biological, emotional and social needs. To do your best, continue the habits of good nutrition and exercise. Get enough sleep, maintain recreational pursuits and social activities – all of which contribute to your emotional and physical well-being.

2) Exam preparation
Follow a moderate pace when studying; vary your work and take breaks. As you anticipate the test, think positively. For example: "I can do OK on this exam. I've studied and I know my stuff." Engage in "thought stopping" if you find that you are worrying a lot. Once you feel that you are adequately prepared for the test, do something relaxing. Get plenty of sleep the night before the test – when you are overly tired, you will not function at your absolute best. Before you go to bed on the night before, make sure to collect together anything that you will need for the test, such as a pen, pencil, calculator, etc.

3) The day of the test
To be able to do your best on the day of the test, begin your day with a nutritious breakfast. Avoid last-minute cramming, which may cloud your mastery of the overall concepts of the material.

4) During the test
As test papers are distributed, calm yourself by taking slow, deep breaths. Stretch your arms and legs and then relax them. Do this a couple of times. Do some positive internal self-talk, saying to yourself: "I will be OK. I can do this." Review the entire test. Read the directions twice. Begin to organize your time, working on the easiest portions of the test first. If the test is harder than you anticipated, try to focus and do your best. If you are unable to finish the entire test, concentrate on those portions that you can answer well.

Although many students feel some level of anxiety when writing exams, most can cope with that anxiety and bring it down to a manageable level by understanding what is happening and by following the plan outlined above. If interfering levels of test anxiety persist, however, you may want to seek advice, first from the student counsellor and then, if needed, with a family counsellor.

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