If you or someone you know experiences test anxiety, looming spring assessments (STAAR, EOC exams, or college boards, for example) may be causing stress. These tests can be valuable for data collection and determining personal proficiency in a variety of subject areas. However, the stress of performing can also cause a distressing and unwanted experience with anxiety.

Difficulty

A test that causes the test-taker boredom loses some of its value. Rigor can reduce boredom and stratify high achievers from lower performing ones. Too much difficulty, however, can provoke unpleasant feelings of fear and nervousness in the test-taker, potentially producing signs of panic, that may include rapid heartbeat, sweaty palms, and racing thoughts. The Yerkes-Dodson Law concept suggests that a balance between stress and performance will optimize test achievement. Fortunately, achievement may improve with anxiety, but only to a point.

So, what can be done when anxiety passes the balance and becomes a hindrance to the test-taking process and the wellbeing of the student tackling an exam?

Healthy Habits

First, remember that the foundation of mental health is adequate rest. This article highlights the cycle between test anxiety and poor sleep. Included in this recently published research is evidence that “sleep and anxiety feed one another,” negatively impacting an individual’s performance. Consequently, a focus on quality sleep in the days leading up to a particular exam may help improve the effects of test anxiety. Rest can be improved by following appropriate sleep hygiene techniques, avoiding self-medicating with substances like caffeine and alcohol, and discussing symptoms with a physician to help rule out underlying medical conditions. Additionally, explore nutrition and activity, ensuring adequate nourishment and outlets for physical engagement in the weeks leading up to a stressful performance.

Helping the anxious test-taker

Once sleep, nutrition, and exercise have been attended to, consider these other tips to help an anxious test-taker:

• Directly address the anxiety, naming the experience
• Evaluate current study methods to improve and enhance learning
• Encourage positive self-talk in the days leading up to the test
• Try taking practice tests to prepare
• Encourage breaks and rest during the test
• Utilize calming techniques like squeezing a stress-ball during the test
• Practice breathing strategies before and during the exam
• During the assessment, accept you don’t know what you don’t know

Seek Help

Sometimes these strategies can help, but they may not be enough. If you or someone you know might be experiencing overwhelming and debilitating anxiety, consider either a comprehensive evaluation or cognitive behavior therapy. Psychological evaluations gather data from the individual, their parents, and their teachers to assist in determining criteria for a disabling condition. Students in public schools can receive testing accommodations through a 504 Plan or an Individual Education Plan (IEP) if they qualify. Accommodations that may become available include extra time or a private testing location. These specialized allowances can help the test-taker regain their confidence through the testing process.

Once the testing experience is over, celebrate the test-taker’s effort and perseverance and begin making plans for the next challenge. Managing test anxiety can take time, but it is worth the effort.