Test Anxiety Help Needed
I’ve always prided myself on being a strong student—I grasp concepts well, put in the necessary work, and reach out to teachers and peers for assistance when needed. My grades generally reflect this effort, but I struggle with one major issue: taking tests. I recently had a math test where I completely froze and couldn’t answer any questions. I received my results, and it was frustrating to see that I barely passed with an approaching grade, just shy of a below. (The grading system is confusing; here, a C is considered “at standard,” a B is “above,” an A is “well above,” an approaching is a D, and below is an E, with “at standard” being the highest for some subjects.)
I don’t know how to improve. I can review the test material and answer the questions quickly and easily after the fact, and I even managed to get the two toughest problems right. But when it comes to the actual test, my mind goes blank. Although I’m somewhat shaky with oral presentations, I usually perform well enough, but when it comes to test-taking, my friends, teachers, and parents don’t seem to offer much help. Many of my teachers are just as baffled by the situation as I am, my parents keep suggesting I study more, and a few friends even poke fun when I seek their support.
What can I do to overcome this test anxiety? How can I perform better during exams? If it would help, I’ll see if I can find some of the questions I struggled with and share my answers from the test. Any advice would be greatly appreciated!
It sounds like you’re facing a really frustrating situation, especially since you understand the material but struggle during tests. Here are a few strategies that might help you overcome test anxiety and perform better:
Practice Under Test Conditions: Try to simulate test conditions at home. Set a timer and complete practice tests or sample questions in a quiet environment. This can help you get used to the pressure of timed tests and reduce anxiety when you take the real exam.
Develop Test-Taking Strategies: Familiarize yourself with common question types and format. When you get the test, take a moment to read the entire test first before starting. Identify questions you feel confident about and tackle those first to build your confidence.
Mindfulness and Relaxation Techniques: Incorporate relaxation techniques before and during the test. Deep breathing, visualization, or even positive affirmations can help clear your mind and reduce anxiety. Even something as simple as a few deep breaths before you begin can make a difference.
Break it Down: During the test, if you feel stuck, break questions down into smaller parts or steps. Try to tackle them one piece at a time rather than feeling overwhelmed by the entire problem.
Talk to Someone: If your friends and parents aren’t providing the support you need, consider speaking with a school counselor or a trusted teacher. They might offer additional strategies or adjustments, such as extended time or a quieter environment during tests.
Reflect on Past Tests: After each test, review what happened. What specifically caused you to freeze? Was it the pressure, the format of the questions, or something else? Knowing the triggers can help you prepare better for next time.
Positive Self-Talk: Work on transforming negative thoughts about testing into positive ones. Instead of thinking “I can’t do this,” remind yourself of times you’ve succeeded in the past and affirm your abilities.
Gradual Exposure: Slowly increase your exposure to test-like situations. Start with smaller quizzes and progressively work your way up to more significant tests.
Remember, you’re not alone in this; many students experience similar feelings. The key is to find what strategies work best for you and practice them consistently. You’ve got this!