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What Is Test Anxiety?

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

• Identifying

Test anxiety is a psychological condition in which people experience extreme distress and anxiety in testing situations. While many people experience some degree of stress and anxiety before and during exams, test anxiety can actually impair learning and hurt test performance. Test anxiety is a type of performance anxiety. In situations where the pressure is on and a good performance counts, people can become so anxious that they are actually unable to do their best.

Many people experience stress or anxiety before an exam. In fact, a little nervousness can actually help you perform your best. However, when this distress becomes so excessive that it actually interferes with performance on an exam, it is known as test anxiety.

Identifying Test Anxiety

While people have the skills and knowledge to do very well in these situations, their excessive anxiety impairs their performance. The severity of test anxiety can vary considerably from one person to another. Some people might feel like they have "butterflies" in their stomachs, while others might find it difficult to concentrate on the exam. This can also manifest in the following ways:

• A businessman freezes up and forgets the information he was going to present to his co-workers and manager during a work presentation.
• A high school basketball player becomes very anxious before a big game. During the game, she is so overwhelmed by this stress that she starts missing even easy shots.
• A violin student becomes extremely nervous before a recital. During the performance, she messes up on several key passages and flubs her solo. 

A little bit of nervousness can actually be helpful, making you feel mentally alert and ready to tackle the challenges presented in an exam. The  Yerkes-Dodson law  suggests that there is a link between arousal levels and performance. Essentially, increased arousal levels can help you do better on exams, but only up to a certain point.

Once these stress levels cross that line, the excessive anxiety you might be experiencing can actually interfere with test performance.

Excessive fear can make it difficult to concentrate and you might struggle to recall things that you have studied. You might feel like all the information you spent some much time reviewing suddenly seems inaccessible in your mind.

You blank out the answers to questions to which you know you know the answers. This inability to concentrate and recall information then contributes to even more anxiety and stress, which only makes it that much harder to focus your  attention  on the test. 

Symptoms of Test Anxiety

The symptoms of test anxiety can vary considerably and range from mild to severe. Some students experience only mild symptoms of test anxiety and are still able to do fairly well on exams. Other students are nearly incapacitated by their anxiety, performing dismally on tests or experiencing  panic attacks  before or during exams.​

According to the Anxiety and Depression Association of America, symptoms of test anxiety can be physical, behavioral, cognitive, and emotional.

Physical Symptoms

Physical symptoms of test anxiety include sweating, shaking, rapid heartbeat, dry mouth, fainting, and nausea. Sometimes these symptoms might feel like a case of "butterflies" in the stomach, but they can also be more serious symptoms of physical illness such as nausea, diarrhea, or vomiting.

Cognitive and Behavioral Symptoms

Cognitive and behavioral symptoms can include avoiding situations that involve testing. This can involve skipping class or even dropping out of school. In other cases, people might use drugs or alcohol to cope with symptoms of anxiety.

Other cognitive symptoms include memory problems, difficulty concentrating, and negative self-talk .

Emotional Symptoms

Emotional symptoms of test anxiety can include depression, low self-esteem , anger, and a feeling of hopelessness . Fortunately, there are steps that students can take to alleviate these unpleasant and oftentimes harmful symptoms. By learning more about the possible causes of their test anxiety, students can begin to look for helpful solutions.

Is test anxiety a disorder?

Test anxiety is not recognized as a distinct condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR). However, it can sometimes occur as a manifestation of another anxiety disorder such as social anxiety disorder , generalized anxiety disorder , or specific phobia .

Causes of Test Anxiety

While test anxiety can be very stressful for students who experience it, many people do not realize that is actually quite common. Nervousness and anxiety are perfectly normal reactions to stress. For some people, however, this fear can become so intense that it actually interferes with their ability to perform well.

So what causes test anxiety? For many students, it can be a combination of things. Poor study habits, poor past test performance, and an underlying anxiety problem can all contribute to test anxiety.

A few potential causes of test anxiety include:

• Fear of failure : If you connect your sense of self-worth to your test scores, the pressure you put on yourself can cause severe test anxiety.
• Poor testing history : If you have done poorly on tests before, either because you didn't study well enough or because you were so anxious, you couldn't remember the answers, this can cause even more anxiety and a negative attitude every time you have to take another test.
• Unpreparedness : If you didn't study or didn't study well enough, this can add to your feeling of anxiety.

Biological Causes

In stressful situations, such as before and during an exam, the body releases a hormone called adrenaline. This helps prepare the body to deal with what is about to happen and is commonly referred to as the  "fight-or-flight" response . Essentially, this response prepares you to either stay and deal with the stress or escape the situation entirely.

In a lot of cases, this adrenaline rush is actually a good thing. It helps prepare you to deal effectively with stressful situations, ensuring that you are alert and ready. For some people, however, the symptoms of anxiety they feel can become so excessive that it makes it difficult or even impossible to focus on the test.

Symptoms such as nausea, sweating, and shaking hands can actually make people feel even more nervous, especially if they become preoccupied with these test anxiety symptoms.

Mental Causes

In addition to the underlying biological causes of anxiety, there are many mental factors that can play a role in this condition. Student expectations are one major mental factor. For example, if a student believes that she will perform poorly on an exam, she is far more likely to become anxious before and during a test.

Test anxiety can also become a vicious cycle. After experiencing anxiety during one exam, students may become so fearful about it happening again that they actually become even more anxious during the next exam. After repeatedly enduring test anxiety, students may begin to feel that they have no power to change the situation, a phenomenon known as learned helplessness .

Three common causes of test anxiety include behavioral, biological, and psychological factors. Behaviors like failing to prepare can play a role, but the body's biological response to stress can also create feelings of anxiety. Mental factors, such as self-belief and negative thinking, can also lead to test anxiety.

How to Overcome Test Anxiety

So what exactly can you do to prevent or minimize test anxiety? Here are some strategies to help cope:

• Avoid the perfectionist trap . Don't expect to be perfect. We all make mistakes and that's okay. Knowing you've done your best and worked hard is really all that matters, not perfection.
• Banish the negative thoughts . If you start to have anxious or defeated thoughts, such as "I'm not good enough," "I didn't study hard enough," or "I can't do this," push those thoughts away and replace them with positive thoughts. "I can do this," "I know the material," and "I studied hard," can go far in helping to manage your stress level when taking a test.
• Get enough sleep . A good night's sleep will help your concentration and memory.
• Make sure you're prepared . That means studying for the test early until you feel comfortable with the material. Don't wait until the night before. If you aren't sure how to study, ask your teacher or parent for help. Being prepared will boost your confidence, which will lessen your test anxiety.
• Take deep breaths . If you start to feel anxious while you're taking your test, deep breathing may be useful for reducing anxiety. Breathe deeply in through your nose and out through your mouth. Work through each question or problem one at a time, taking a deep breath in between each one as needed. Making sure you are giving your lungs plenty of oxygen can help your focus and sense of calm.

Therapy and Medications Can Also Help

If you need extra support, make an appointment with your school counselor or primary care physician.

Depending on the severity of your symptoms, your physician may also recommend cognitive-behavioral therapy (CBT) , anti-anxiety medications, or a combination of both. CBT focuses on helping people change both the behaviors and underlying thoughts that contribute to unwanted behaviors or feelings.

Test anxiety can be unpleasant and stressful, but it is also treatable. If you believe that test anxiety is interfering with your ability to perform well, try utilizing some self-help strategies designed to help you manage and lower your anxiety levels.

If you or a loved one are struggling with an anxiety disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 

For more mental health resources, see our National Helpline Database .

Doherty JH, Wenderoth MP. Implementing an expressive writing intervention for test anxiety in a large college course .  J Microbiol Biol Educ . 2017;18(2):18.2.39. doi:10.1128/jmbe.v18i2.1307

American Psychological Association. Performance anxiety .

Porcelli AJ, Delgado MR. Stress and decision making: effects on valuation, learning, and risk-taking .  Curr Opin Behav Sci . 2017;14:33-39. doi:10.1016/j.cobeha.2016.11.015

Henderson RK, Snyder HR, Gupta T, Banich MT. When does stress help or harm? The effects of stress controllability and subjective stress response on stroop performance .  Front Psychol . 2012;3:179. doi:10.3389/fpsyg.2012.00179

Anxiety and Depression Association of America. Test anxiety .

Chand SP, Marwaha R. Anxiety . In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.

Spielberger, CD, Anton, WD, & Bedell, J. The nature and treatment of test anxiety. In M. Zuckerman & CD. Spielberger (Eds.), Emotions and Anxiety: New Concepts, Methods, and Applications. London: Psychology Press; 2015.

 Cleveland Clinic. How sleeping better can give your brain a big boost (+ tips for making that happen) .

Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B. The effect of study preparation on test anxiety and performance: a quasi-experimental study .  Adv Med Educ Pract . 2019;10:245-251. doi:10.2147/AMEP.S192053

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

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Tips for Coping With Exam Anxiety

• January 25, 2022

Be sure to get enough sleep

Eat well before an exam, do practice exams, talk about their nerves, try teaching others, request extra time, when to seek professional help for exam anxiety .

Most students will experience anxiety around exams at some point.  In fact, according to a study published by the British Psychological Society , 80% of young people have felt that exam pressure negatively impacted their mental health. Exam anxiety can feel like an unavoidable part of schooling, impacting students from primary school all the way up to A-Levels.

There are many reasons students can have exam anxiety, such as fear of failure , not understanding the material, or overwhelming pressure to perform. Though exam anxiety may feel unrelenting, there are many ways to help alleviate that anxiety. We’re here to show you some of our best tips for getting rid of pre-test nerves and setting your student up for confidence and success.

As you likely know all too well, everything feels so much worse when you’re overtired! Lack of sleep can often make negative emotions like anxiety feel insurmountable. More than that, lack of sleep significantly impacts cognitive function, making it much harder to recall information and focus on a task at hand. In short, not getting enough sleep is bad for your anxiety and your test-taking abilities.

It’s important that students get enough sleep the night before an exam. Whether it’s a basic spelling test or GCSE’s, adequate rest is essential. How many hours does your child need to be well-rested, though?

The amount of sleep needed varies from age to age. Primary school students (ages 6-12) need 9-12 hours of sleep per night. Once your child reaches their teenage years, their sleep needs don’t change too much, still requiring 8-10 hours a night–yet studies have found that 90% of British teens don’t get adequate rest every night!

However, there are things you can do to ensure your child gets adequate rest the night before a big exam. Limit your child’s screen time as best you can. If you have a teen who’s very attached to their phone, encourage them to leave it in the living room or kitchen a night before an exam. 

Anxiety can make it difficult to get shut-eye. If your child’s worries are keeping them up the night before a big test, do what you can to help quiet their mind so they can rest. Younger kids may want to sleep in your bed with you or have a special toy with them to feel safe. To help your teen, encourage them to practice breathwork or meditation to help quiet their minds. 

There are few things more distracting than a tummy grumbling from hunger! Eating well before an exam is an essential part of ensuring success. Your student’s body needs fuel to focus and help their brain work as best it can.

If you’re seeking an extra jolt of brainpower for your student, these foods that are proven to have brain-boosting abilities :

• Whole grains provide the kind of complex carbohydrates needed for ideal brain function. 
• Omega - 3 is a complex fatty acid that helps increase brain function as well. You can find it in foods like salmon, olive oil, soybeans, chia seeds, and walnuts. 
• Berries are rich in gallic acid, an important antioxidant. Strawberries, blueberries, raspberries–really any kind of berry gives you a great gallic acid boost!
• Eating your veggies is important for exam prep, too! Leafy greens like spinach and kale are full of Vitamin K, which helps the brain’s neuropathways thrive.
• Dark chocolate is a yummy treat that also packs an antioxidant punch.

These are some of the best foods to improve brain function. However, it’s most important to just eat something before an exam. Anxiety can make it difficult to stomach food. If your child is really anxious, encourage them to have small bites of bread or crackers, and to try a cup of hot tea. While caffeine can help your child stay alert, encourage them to limit their coffee or energy drink intake the morning of an exam. Too much caffeine can only exacerbate anxiety.

Practice makes perfect, and that often applies to exams, too! For many students, it’s not knowing what will be on an exam that makes it so stressful. This is particularly true for standardised tests like GCSEs or A-Levels. 

Practice tests are a great way to help students feel more comfortable going into an exam. Rather than just simply studying and memorising, which is often a passive activity, practice tests force students to actively engage with the material and see where the gaps in their knowledge are. Practice tests also help familarise students with a test format, which can help them f eel more prepared and in turn reduce nerves.

Your child’s school may offer practice tests before big exams like GCSEs, and teachers can be a great resource to direct your child to further practice exam opportunities. Test-prep books with practice exams can also be found at many bookstores and online. However, if your child is seeking more individualised help for a practice exam, a tutor can provide customised support to help your student feel more secure in their ability to do well on an exam.

GoStudent’s world-class tutors utilise our innovative online learning platform to help students ace their practice exams and feel more prepared for the real thing.

Your child may be so anxious and overwhelmed about their upcoming exam that they don’t want to talk about it. However, talking about it is one of the most important (and easiest!) ways to cope with anxiety.

Start a conversation with your child about their exam anxiety. If they’re concerned about GCSE’s or A-Levels, they likely feel the pressure of performing well to be set up for a good future. This is a lot for a teenager to bear! When talking with your child about their exam anxiety, let them know that you are there to support them no matter what. Come up with an action plan together to help alleviate some of their test anxiety, such as tutoring, practice exams, and a study schedule. 

You can also encourage your student to speak with someone else about their exam worries. An older sibling, cousin, or friend who has recently been through the same exams can help provide some perspective. Peers and classmates can also be helpful to talk to–knowing they aren’t alone in their anxieties is a great relief.

Though your student’s exam anxiety may be all they can think about, it can be helpful to remember that they’ve made it through school this far! Even if your child feels like they don’t know enough to do well on their exam, they have plenty of knowledge they can pass on to others. Becoming a tutor can be an enriching, motivating, and empowering activity. It can also help your child gain perspective, and realise that they are smart and knowledgeable, giving them the confidence they need to do well on their exam. GoStudent is always looking for passionate new tutors to join the team–why not check it out?

If your student is worried they won’t have enough time to complete their exam, requesting extra time can be a solution. Some teachers and schools will grant extra time to students upon request if they are anxious about finishing an exam in time. Extra time is mandated for students with certain learning disabilities, such as dyslexia , dysgraphia , and ADHD. However, tests administered by the government, including GSCEs, may require specific documentation to allow students to have extra time.

At the beginning of the school year, speak with your child’s teachers and other school officials to ensure all the proper documentation is on file so that when test time comes around, your student will get the accommodations they need. 

Exam anxiety is normal, and something most students encounter at least once throughout their schooling. However, persistent, all-encompassing anxiety requires extra care.

If your child’s anxiety extends outside just schooling or isn’t alleviated by any of the methods outlined above, enlisting professional help can be crucial. How can you tell if your child’s anxiety is normal or requires treatment, though?

Signs of an anxiety disorder, such as general anxiety disorder, can include:

• Irritability
• Trouble concentrating
• Extreme self-consciousness or sensitivity to criticism
• Withdrawl from socialising with friends
• Frequent stomachs or headaches
• Changes in appetite
• Difficulty sleeping
• Repeated reassurance-seeking
• Substance abuse
• Sudden fits of rage

If your child is frequently exhibiting any of these signs, they may be living with an anxiety disorder. If you suspect that’s the case, start by talking with your child. Let them know you can tell they are feeling stressed and anxious, and that you want to help them. They may not even realise that how they feel is abnormal or something that can be fixed.

Your child may be apprehensive to get professional help, but remind them that getting help is what they need to feel better. If you’re unsure where to go, your child’s school counsellor or GP can help put you in touch with a qualified professional. Treatment can include talk therapy, cognitive behavioural therapy (CBT), or in some cases, medication. 

Exam anxiety is normal. However, it’s something that can be alleviated. With a little preparation, focus, and help, your child can feel ready to take on the world–or at least their GCSEs.

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How to Deal With Exam Anxiety

Last Updated: March 28, 2024 Fact Checked

This article was co-authored by Elizabeth Weiss, PsyD . Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy.D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences. There are 16 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 332,050 times.

Most people suffer some degree of anxiety when preparing for a test. This can range from a mild nervous feeling to a full panic attack. Whatever your level of anxiety, learning to reduce it is very important to study effectively for a test. Fortunately, there are several steps you can take to reduce anxiety, which will benefit your grades and your overall mental health.

Reducing Anxiety with Effective Studying

• Instead of waiting until the last minute, start studying as soon as a test is scheduled. With several days or even a week to prepare, you'll feel more relaxed because you have plenty of time to learn the material.
• Draw up a schedule to make most of your study time. Set aside as much time as you feel you need; it could be 20 minutes a day, it could be 2 hours a day. You can adjust this if you feel you need more or less time after studying for a few days. Stick to this schedule so when it comes time for the test, you know you've prepared as well as possible.
• You should also get into the habit of looking over your notes from class every day. Statistically, students who do this get better grades on tests because the brain absorbs information more efficiently this way. It can help with your anxiety because you'll have a head start on your studying before you even knew a test was coming up.
• Some students make the mistake of spending more time organizing than actually studying, because actively studying is more anxiety provoking; be sure that the bulk of your time is actually doing the work.
• You may have to make do with the time you have. If so, stay calm--any studying done is better than none at all.

Elizabeth Weiss, PsyD

Understand that sometimes anxiety can be a positive motivator. Every emotion has a purpose. If you're anxious, sometimes it's because there's something you really need to take care of, and you have to figure out how you're going to do that.

• To avoid this problem, keep all of your schoolwork neat and organized. That way, you'll be able to find everything you need and spend the maximum amount of time studying.
• Keep all of your notes for a certain class in one notebook, so everything for that class is in one place. Also make sure to date the page every time you take notes. If you take notes on your computer, keep your notes, assignments, and any study aids in separate folders for each class, and date all of your notes.
• Designate a folder for any loose material you have for a class. Handouts, essays, homework assignments, and past tests can go in here so you can find them easily when you need them.

• Any activities will do. Try watching TV, exercising, doing some stretches (especially for your neck and arms), going for a walk, taking a nap—whatever you have to do. This will rest your brain and you can come back to your studies refreshed and ready to continue.

• If you have been doing well in exams throughout the class, it is likely you will do well on this particular test.
• If you do not do well, it is probably not the end of life as you know it.
• Many tests can be taken more than once, whether it is a driving test, passing the bar, or just having to re-take chemistry class.
• You may have to just pass the class, rather than make a particular grade.

Reducing Anxiety Physically

• Rapid heartbeat. Usually a heart rate above 100 beats per minute characterizes a rapid heartbeat.
• Shortness of breath.
• Light-headedness.
• Extreme body temperature, either excessively hot or cold.
• Gastrointestinal discomfort. This can be characterized by nausea, diarrhea, bloating, and abdominal pain.

• Going to the gym.
• Taking a walk.
• Doing housework.
• Riding your bike.
• Working outside.
• Playing sports.

• Make sure your meals are nutritious. Whole grain products, fruits, vegetables, and lean proteins are best because they will provide you with a sustained release of energy that will carry you through your study session.
• Avoid sugary foods and drinks. Not only are these bad for your health, but the spike in your blood sugar will make you jittery, which could increase your anxiety. Also, the energy high will come with a crash before too long, and you won't be able to study effectively anymore.

• During your breaks, make sure you stretch and massage any muscles that feel tight. Not only will this give you physical relief, but the action of stretching will help reduce your anxiety.

Reducing Anxiety Mentally

• Think about whether this thought is logical. For example, you think "If I fail this test, my life is over." Is that really true? In almost all situations, no, it's not true. There is no logical way a test will result in your life ending, making this an unrealistic fear.

• For example, you're convinced that you will fail the biology test tomorrow. But you've gotten good grades on every biology test this semester so far. Past experience is on your side here. This new perspective makes your fear seem more unlikely, since you've already established that you're good at biology.

• Once you've isolated the thought that "I will definitely fail this test tomorrow," replace it with, "I've been studying all week, I know this material, and it's within my power to do well on this test." This new pattern of thinking breaks down your fear that was based on nothing, and replaces it with a new thought that is rooted in reality.
• Even if you can't get past the idea that you will fail tomorrow's test, you can use logic to help you remain calm by reminding yourself that a failed exam doesn't mean you will fail the class. Remind yourself that you may even have other options, such as investigating extra credit or asking to re-take the exam.

• Just like you replaced your illogical fears with logical thoughts, replace negative statements with positive ones. Make an effort to tell yourself "I'm a hard worker," "I'm tough," "I can do this," or "Everything will be okay." That way you can cut negative statements out of your thinking and improve your happiness and mental health.
• Statements such as "I'm stupid" or "I'm worthless" are not only unhelpful, they're untrue because they summarize you based on one observation. For example, if you've performed poorly on your calculus quizzes so far, you might think "I'm a loser." This is an emotional overstatement. Try to think about the facts instead: You just happen to be performing poorly on calculus quizzes. This says nothing about who you are as a person, or your ability in other areas.

Relaxing Yourself During the Exam

• Force yourself to stop and read directions. By reading everything carefully, you can be confident that you understand what to do and can complete the test correctly.
• You can even underline or circle important terms in the instructions. For example, if you're worried you may get side-tracked during an essay question, you could underline the most important part of the prompt (e.g., underlining "Explain" will help remind you that you can't just summarize).

• Close your eyes and take some deep, full breaths. Once you start feeling better, get back to work. [16] X Research source

• If you have trouble staying focused, try silently re-reading the question or prompt to yourself. This will freshen your memory and help you stay focused on the task at hand.

• Don't fall into this trap. Instead of wasting time staring at a question, skip it. You can come back to it after you've done the rest of the test.
• If you are using a scantron sheet, make sure you also skip filling in the bubble for the skipped question! Otherwise you could end up getting a lot of answers wrong because your fill-ins are off by one.

• Talking to your parents, teachers, and guidance counselors can be a great resource to get your anxiety under control.
• Get help sooner rather than later. Many people try to ignore their anxiety until it's gotten so bad they can't control it anymore. By getting help early on, you can get a handle on your anxiety before it starts having an adverse affect on your life and relationships.

Say Goodbye to Anxiety with this Expert Series

Expert Q&A

• Exercising is a good way of relieving stress and anxiety. Thanks Helpful 7 Not Helpful 1
• Try using some incense sticks of your favorite aroma while you are studying or sleeping as it relieves your stress and helps you feel pleasant and positive. Thanks Helpful 4 Not Helpful 4
• Try sprinkling soothing smelling oils on your pillow for a good nights sleep before the exam. This may also be helpful sprinkled on a tissue to take to the exam to calm your nerves. Don't use too much though, other people may not appreciate it. Thanks Helpful 1 Not Helpful 2

• Some stress before exams is normal, especially if you feel unprepared. However, too much stress can indicate a bigger problem. If you have difficulty concentrating, sleeping, or studying due to excessive anxiety, consider seeing a doctor to get screened for anxiety disorders. There are treatments available to get your anxiety out of your way, so you can focus. Thanks Helpful 27 Not Helpful 5

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• ↑ https://www.brown.edu/campus-life/support/counseling-and-psychological-services/managing-test-anxiety
• ↑ https://nursing.lsuhsc.edu/AcademicSuccessProgram/StrategiesTestAnxiety.aspx
• ↑ https://learningcenter.unc.edu/tips-and-tools/taking-breaks/
• ↑ https://learningcenter.unc.edu/tips-and-tools/tackling-test-anxiety/
• ↑ https://www.heretohelp.bc.ca/workbook/test-anxiety#tension
• ↑ http://www.calmclinic.com/anxiety/causes/hypoglycemia
• ↑ https://www.umassd.edu/dss/resources/students/classroom-strategies/test-anxiety/
• ↑ https://www.northwestern.edu/breathe/test-anxiety/
• ↑ https://kidshealth.org/en/teens/test-anxiety.html
• ↑ http://www.anxietybc.com/sites/default/files/Test_Anxiety_Booklet.pdf
• ↑ https://canadacollege.edu/disabilityresourcecenter/test-anxiety-tips.php
• ↑ https://www.ucalgary.ca/live-uc-ucalgary-site/sites/default/files/teams/23/reducing-test-anxiety-tip-sheet.pdf
• ↑ https://www.fhsu.edu/testing/test-anxiety
• ↑ https://www.butte.edu/departments/cas/tipsheets/studystrategies/test_anxiety.html
• ↑ https://opentextbc.ca/studentsuccess/chapter/test-taking-strategy/
• ↑ https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders

About This Article

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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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To deal with exam anxiety, stay physically active in the days before the exam by going for a walk or playing sports, which will distract you and give your brain a chance to relax. On the day of the exam, avoid negative thoughts and try to say positive things out loud, such as “I can do this,” or, “Everything will be ok.” Then, try to get to the test early to give yourself time to relax, because running late can cause more stress. As you take the test, stay focused on one question at a time and save any questions you get stuck on for last. For tips on how to deal with the physical symptoms of anxiety during an exam, such as sweating or dry mouth, read on. Did this summary help you? Yes No

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What Is Exam Anxiety: Everything You Need To Know About Exam Anxiety

• April 5, 2021

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.” – Neil Gaiman.

As a student in Singapore, it’s no secret that exams are a crucial part of your academic journey. However, with the pressure to perform well and the fear of failure looming over your head, it’s not uncommon to experience exam anxiety. The stress and anxiety can make it difficult to focus and perform at your best, leading to poor results and a negative impact on your overall academic performance. But fear not, as there are effective strategies to manage exam anxiety and achieve success. In this article, we’ll explore some practical tips and skills that you can use to overcome exam anxiety, stay calm, and perform to your fullest potential. Whether facing your first major exam or preparing for a challenging test, this guide will equip you with the tools to handle stress and achieve your academic goals.

What Is Exam Anxiety?

Exam anxiety can be described as a type of performance anxiety, which is the fright of not performing well in a particular situation. In the case of exams, this can be due to the pressure to perform well, the fear of failure, or the belief that your performance will determine your worth.

It’s important to understand that exam anxiety is a normal experience that can affect anyone. However, it’s essential to recognize the difference between healthy stress and overwhelming anxiety. Healthy stress can boost your motivation to study and perform well, while overwhelming anxiety can hinder your concentration and limit your performance.

The Effects of Exam Anxiety on Your Performance

Exam anxiety can have significant effects on your academic performance. It can lead to poor concentration, memory recall, and problem-solving abilities, which can negatively impact your exam results. Additionally, exam anxiety can lead to physical symptoms such as sweating, shaking, and racing heartbeat, which can distract you from the exam and further increase your anxiety.

Moreover, exam anxiety can impact your mental health, leading to increased stress levels, decreased self-confidence, and negative self-talk. It can also lead to a fright of exams, which can be challenging to overcome and may affect your future academic pursuits.

Exam anxiety is normal, especially to first-time candidates or when taking a major or final test. Although it is typical, it can have both positive and adverse impacts on the candidate and the overall performance, depending on the anxiety level, how you deal with the exam anxiety and your perspectives.

Positive Impacts of Exam Anxiety

The positive impact of exam anxiety is Improved concentration.

It triggers alertness, preparing your mind to handle even relatively challenging papers effectively, therefore, improving performance. According to The Yerkes-Dodson law, a certain level of stress (arousal level) improves performance through awakening and keeping your mind focused throughout the exam period.

Adverse Impacts of Exam Anxiety

Regarding negative impacts, exam anxiety leads to

Lack of concentration and memory

The Yerkes-Dodson law suggests that when the nervousness exceeds the arousal levels, it influences the mind negatively. It affects the candidate’s cognitive ability and memory, leading to poor performance.

Poor Self-Esteem

When the stress level gets exceptionally high, it lowers self-esteem, triggering the urge to run (the flight response). Here, you will find the participants avoiding or wanting to quit the test.

Other Impacts of exam anxiety include

– depression

– increased heart rate

– headache

– uncontrollable anger and aggressiveness

– excessive sweating

– fever

– diarrhoea

While exam anxiety can impact your performance significantly, it is advisable to know why you experience it, when it exceeds standard levels, and how to cope with it.

Why Do You Have Exam Anxiety?

Exam anxiety can have many reasons. It can be due to fear of failure, self-doubt, performance history, and unpreparedness.

1. Fear of Failure

Mostly, main tests like the final exam come with a lot of pressure from society, friends, and tutors. The pressure triggers fear significantly, leading to extreme anxiety.

2. Performance History – If you have had poor performance in the past, you will probably develop a negative attitude, intensifying anxiety. Past memories of not performing well in an exam can lead to excessive exam anxiety. I do help my clients overcome their exam anxiety with EMDR therapy and Brainspotting therapy. You can book a session right away to help you on your journey to do well in your exams.

3. Self-Doubt – Lack of confidence is usually associated with poor prior performance and exam difficulty variation. When the presented test becomes more challenging than you expected, you will probably doubt your abilities. Also, remembering your poor previous scores on related tests can lower your self-esteem , therefore, increasing anxiety.

4. Unpreparedness

5. Extreme Competition – Competition can inspire or demotivate you. Competing with highly knowledgeable people lowers self-confidence and increases anxiety.

6. Judgments from Others – How society, tutors, and relatives perceive your ability can also trigger exam anxiety. The fear of letting them down by failing can significantly intensify the tension, especially if they believe in your knowledge. Also, the urge to prove to the community what you can achieve can be overwhelming, leading to anxiety.

7. ‘I am not good enough’ – From early childhood, when people compare you to others like your siblings, classmates, and others, you may develop a self-limiting belief, ‘I am not good enough.’ This belief can give immense exam anxiety.

How Do You Know That Your Test Anxiety is Exceeding Standard Levels (Arousal Level)?

We can look at some of the exam anxiety symptoms.

Physical Symptoms

You know you are anxious when you experience:

– sweating

– shaking

– dry mouth

– discomforts in the stomach

– irregular heart rate.

– experience vomiting

– nausea

– and diarrhoea when having severe anxiety

Watch out for the above symptoms. If you notice a few of them within yourself or your loved ones, you will need to take action as soon as possible.

Emotional Symptoms

Emotional symptoms of exam anxiety include.

– aggressiveness

– anger

– decreased self-esteem.

Psychological Symptoms

Anxiety enhances adrenaline production – the ‘fight or flight’ hormones that help to deal with scary situations. In extreme exam anxiety, you may feel the urge to avoid the exam – the flight response.

The response can affect your concentration and memory significantly. Here, you will find it difficult to remember or concentrate. You may sit for an exam and realise you are blankly staring at the paper. You may not be able to write your answers even though you know them because nothing seems to come to your mind. You may also develop negative self-talk like “I can’t do this,” “I am not ready for the test,” and other negative self-talk that can affect your focus.

How Do You Overcome Exam Anxiety?

To overcome recurrent exam anxiety , I emphasise the following seven tips.

1. Establish Causes of Your Anxiety

The first step to overcoming a problem is to establish the exact cause of that problem. From there, you can determine ways of mending them.

Weaknesses are the primary causes of your exam anxiety. To know your weaknesses, evaluate your past experiences.

What made you nervous?

Is it unpreparedness, demotivation, or competition?

Is it about past experiences of not doing well? Of receiving shoutings from parents?

Being aware of your weaknesses will help you determine an ideal way to cope with stressors. Once again, if the triggers are in your past experiences, therapy helps immensely.

2. With Awareness, letting go of perfectionism

Perfectionism is an avoidable self-oppression that can quickly lead to unbearable consequences. I recommend looking once again into your past. Where did the feelings of ‘being perfect’ start in your life? Note that nobody is perfect.

It’s not easy to let go of perfectionism. Perfectionism gives us the drive to do well. However, excessiveness can cause immense anxiety. I usually recommend giving yourself permission every day, even if it does not resonate with you. One simple permission will be, “I am Ok. It’s Ok if I write my exams and I am not perfect. I will at least move ahead in life rather than regret it later.”

Every person has a reason for being perfect; explore that reason. Now write down when you need to be perfect and when it’s ok to let go. And permit yourself to let go.

3. Positive Brain Power – Focused and Stay Motivated

Focus is also a leading determinant of your success. Do not focus on beating your competitors. Focus on the prize. The prize will help you stay motivated.

While we all strive to win, it is highly recommendable to know that failure is sometimes inevitable. Your previous scores are not a replica of your outcomes and should not lead you to doubt your ability.

Also, watch out for negative thoughts and believe in your ability.

4. Prepare in Advance – Avoid Procrastination

While self-doubt is one of the critical causes of exam anxiety, studying effectively and preparing for your test in advance helps build self-confidence, an essential element in combating stress.

It is advisable to set an efficient study schedule and stick to it. Also, while preparing, ensure to pinpoint your weak spots and emphasise them.

Tip : Always avoid thorough revisions right before a test, as this can leave you overwhelmed.

5. Ensure Enough Sleep and Rest

Rest and enough sleep have significant effects on the brain and entire body. They are vital elements of ensuring a healthy brain, which is essential in fighting anxiety. Both rest and sleep influence mood, memory, and cognitive ability positively.

6. Ensure Healthy Lifestyle

Lifestyle influences your brainpower significantly. When I talk of lifestyle, I refer to diet, drugs, and other things that can affect your cognition and memory. Note that some foods enhance development while others deteriorate your brain health. Highly caffeinated substances and alcoholics are not recommendable during test-taking.

7. Drink Enough Water

Water complements the brain nutrients, anxiety fighting ingredients. It also helps to keep your body and brain hydrated. Most research has linked brain dehydration with anxiety and other cognitive conditions. Therefore, it is highly recommendable to stay hydrated throughout test-taking sessions.

Final Thoughts

Although exam anxiety is normal, it is recommendable always to be prepared to deal with it. Always ensure a healthy lifestyle to improve and maintain your brain health to avoid awful exam anxiety conditions.

To sum up, our discussion, let’s look at some of the frequently asked questions about exam anxiety.

Is Exam Anxiety the Same as Exam Stress?

Most researchers use the two terms interchangeably, as academic stress is also a cause of exam anxiety. However, there is a significant difference between them. Academic stress is a broad term referring to all negative impacts related to managing coursework – starting from time pressure, exhaustion of handling different educational projects to taking the examination, and personal lifestyle.

On the other hand, exam stress refers to a specific situation where an individual finds exam threatening.

Are there Therapies for Exam Anxiety?

As a psychotherapist, I have seen effective results with EMDR therapy and hypnotherapy for overcoming exam anxiety. I also hear Cognitive-Behavioral Therapy (CBT) is also effective exam anxiety treatment . Ensure to evaluate them and choose one that works best for you.

How Do I Overcome Anxiety in an Exam Room?

Exam anxiety is unavoidable and can strike you as soon as you receive the test paper. To cool anxiety in such situations, practice relaxation techniques – such as mindfulness or visualisation, that works best for you. However, the first thing you should do is to acknowledge your feelings.

Please go through my article on 22 ways to relieve stress . I am sure you will find at least one way that will suit you. I hope this article helps you to understand your exam triggers and working on them.

Like this article?

Reena Goenka

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How To Reduce Your Students’ Exam Anxiety: Practical Strategies From An Experienced Head Of Maths

Christine Norledge

Exam anxiety appears to be rising in the UK as exams and tests play a core role in the assessment of the UK’s education system. Exams are the primary measure of student’s academic success as well as educator and school performance. 

Formal examinations, such as GCSEs and A Levels, carry additional pressure as results directly impact students’ options for further study and influence career paths.

While 79% of school leaders have noticed a general increase in stress, anxiety, and panic among their students, 81% of school leaders worry more about pupils’ mental health during assessment periods than before.

This article explores the key role schools and teachers play in helping students overcome exam anxiety and provides expert practical advice on managing exam-related stress before, during and after any tests.

What is exam anxiety?

What causes exam anxiety, exam anxiety and maths, how to recognise exam anxiety, what is the impact of exam anxiety, 8 strategies for reducing exam anxiety before exams, 1. build exam familiarity, 2. take ownership of revision , 3. teach effective study habits, 4. build confidence and self-belief, 5. implement relaxation techniques, 6. listen to music , 7. take a technology break , 8. promote self-care, how to cope with exam anxiety during maths tests, when should you seek additional help.

Exam anxiety is a heightened feeling of worry or fear around exams. Putwin and Daly (2014) found that in a class of 30, around 5 are likely to experience test anxiety which may lead to:

• Panicking or feeling overwhelmed during exams
• Incomplete exam papers
• Absence from exams

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.  Definition of anxiety from the NHS

Feeling some degree of anxiety is normal when faced with a high-pressure situation or when there is a lot at stake. 

For many students, GCSEs are the first time they experience a high-pressure situation. Unsurprisingly, some students experience considerable anxiety, especially if they are not adequately equipped to manage it. Research suggests around 15% of GCSE students may fall into the category of being ‘highly test anxious’ ( Putwain & Daly, 2014 ).

In some cases, anxiety can be helpful. In highly pressured situations, the body releases stress hormones, such as adrenaline and cortisol, which: 

• Provide energy
• Help with decision making 
• Allow clearer thinking 

These hormones can be useful if you’re about to sit an exam. However, exam anxiety can also negatively impact students’ general mental health and well-being. Particularly when students sit a large number of GCSEs within a short time frame.

When prolonged, exam stress and anxiety can become a problem.

Although more prevalent around exam season, test anxiety can occur at any point in the school year. Exam anxiety may also occur during lower-stakes testing situations, such as end-of-year tests. 

Students’ perceptions of the importance of a particular test or exam may be different to those of the teacher. They may worry about disappointing parents and carers, or moving sets due to low test scores.

Varying factors may cause or exacerbate exam anxiety. It can help to work out anxiety triggers for your students to help provide individualised support.

Causes of exam anxiety include: 

• Lack of preparation — both subject knowledge and exam technique
• Fear of failure 
• Internal and external pressure
• Poor stress management and self-care
• Lack of confidence in their ability 
• Low self-esteem, negative thoughts and self-doubt
• Previous bad experiences with tests and exams
• External factors which may already be increasing a student’s stress levels (e.g. changes to a family dynamic, illness, students with carer responsibilities)
• Existing mental health conditions

But there are strategies and approaches your students can implement to mitigate exam anxiety and reduce the negative impact on their well-being.  As educators, it is important to provide students with the knowledge and resources to reduce exam anxiety. Below we provide you with strategies to better equip students to alleviate exam anxiety.

Exam anxiety can be generalised, or closely linked to particular subjects students don’t enjoy and find difficult, often maths. 

Unlike other subjects, people find it acceptable to be “bad at maths” or “hate maths”. Learners are exposed to these perceptions about maths in school and at home, which can encourage their own maths insecurities. 

This increases the likelihood of developing maths anxiety — a response which occurs when required to do maths or even just thinking about maths.

Although more likely to affect girls than boys (Baxter et al,. 2014), maths anxiety affects students across attainment levels. Students who generally achieve well in maths may still experience anxiety.

Maths anxiety and test anxiety can be interdependent, leading to a vicious cycle. 

• Students experience anxiety around maths testing
• This leads to poor test performance
• They develop negative perceptions about their ability in the subject
• Anxiety increases 

Students who suffer from exam anxiety can experience a wide variety of symptoms. Some of these are easier to spot than others. It’s good practice to make students aware of these symptoms so they can recognise them in themselves as well as others and assess whether they need to seek additional support.

Physical symptoms of exam anxiety

• Rapid heartbeat and/or breathing
• Shaking, feeling restless or tense
• Stomach pain or nausea
• Headaches and dizziness
• Changes to sleeping patterns (insomnia, feeling unusually tired, sleeping more)

Mental symptoms of exam anxiety

• Difficulty concentrating, racing thoughts
• Feelings of anxiety which may extend to other areas of life
• Negative thoughts – feeling overwhelmed or unable to cope
• Depression and withdrawal

Behavioural symptoms of exam anxiety

• Sudden changes to behaviour, unlike their “usual” patterns
• Restlessness
• Avoidance of stressors (e.g. not revising, not attending exams)
• Lack of motivation
• Lack of enjoyment in other activities, particularly recreational activities or hobbies

Perhaps the most obvious and immediate impact of exam anxiety is on academic performance. If a student cannot perform to the best of their ability in an exam situation, the result they receive may not accurately reflect what they’re capable of. 

This can have a wider impact on a student’s future prospects (for example, if a GCSE student does not achieve entry qualifications for the A-levels they wish to take).

Less visible are the effects on a student’s general mental health and well-being. Particularly if a student experiences exam anxiety over a prolonged period and cannot access support or coping mechanisms. 

An inability to escape from feelings of anxiety around exams can leave the body in fight-or-flight mode. Long-term overproduction of cortisol and other stress hormones has significant negative effects on bodily functions and processes.

Ensure students are familiar with the format and structure of the exam. Introducing past papers and exam-style questions into lessons can build familiarity. 

If students feel familiar with the look and style of the exam paper and question formatting, they will be less likely to feel stressed or anxious when faced with the materials in the actual exam.

Working in timed conditions also builds familiarity with the exam format. Regularly working through the first five or ten questions on a paper in a given time limit can replicate the exam setting in a low-stakes environment. Timed practice does not necessarily need to take place under test conditions.

Online one-to-one GCSE Revision Programmes use exam-style questions to familiarise students with the types of questions and formats they will encounter in their mocks and GCSE exams. Maths specialist tutors work one-to-one with students and follow an ‘I do, you do, we do’ pedagogy to help students progress from guided to independent practice. 

Challenge questions provide students with the opportunity to apply their maths knowledge and skills in an unfamiliar, exam-style context.  

Read more: GCSE Exam Techniques

Many students struggle to manage revision, particularly if they do not have support at home or an environment conducive to study. 

Students should develop intrinsic motivation for revision. To help with this, students should take ownership and organise their revision. 

Ensure students are aware of the topics they need to prioritise and not be tempted to focus on topics they are already secure with. Practising things they can already do can lead to a false sense of revision. 

Ask teachers or peers to mark answers and give feedback – if this isn’t possible encourage students to only look once the task is completed. Complete another question to prove the concept is secure. 

Dedicate time to showing students how to create and use a revision timetable to make the most of revision time and reduce anxiety ahead of exams.

Read more: Developing a GCSE Revision Programme

Don’t leave revision techniques too late, help students develop study skills and understand how to revise effectively in KS3, if not before. 

Introduce students to the concept of cognitive overload and explain why cramming and leaving things until the last minute does not work. Encourage students to practice little and often. 

Model how to revise for GCSE using effective revision strategies. 

• Focus on doing maths rather than reading notes to maximise knowledge retention. 
• Leave phones and distractions in another room, lock them away if need be.
• Use timers to help get a set amount of undistracted revision completed. 
• Take regular breaks, move away from your desk and then return to another set period of revision. 

Confidence and self-belief can combat maths and test anxiety. Both of which are often rooted in a fear of failure. Setting students up for success is one of the best ways to build confidence.

Careful consideration of the pitch and pace of maths lessons is required. Select topics that give students plenty of opportunity to experience success. This builds confidence both in the teacher and their own ability so that they are better able to tackle more challenging topics later on. 

Read more: How Students’ Attitude Towards Maths Can Affect Lesson Outcomes And Their Confidence In Maths

Relaxation techniques are useful during periods of anxiety or stress. They help to calm the fight-or-flight response and allow the person experiencing anxiety-related symptoms to reset and re-gain control of their body’s responses. These can be particularly helpful for more extreme anxiety reactions, such as panic attacks. 

Not all relaxation techniques will work for all students, individuals will have their own preferences and it’s worth introducing students to a wide variety of techniques. 

Here are a few relaxation techniques to introduce to students:

Deep breathing exercises 

These aim to reduce heart rate and calm the body’s physical stress responses. After you teach students deep breathing exercises in class, they can use these before, during and after the exam to help calm anxiety and stress.

Deep breathing techniques to try: 

• Four count – breathe in for the count of four and out for the count of four
• Star breathing – students use their index finger to trace their other hand while breathing in and then repeat breathing out
• Figure of 8 – on the inside of the forearm, students breathe in as they trace a figure of 8 and repeat while they breathe out 
• Butterfly breathing – with thumbs linked and hands flat on their chest, instruct students to lift one hand as they breathe in and lower as they breathe out, they should alternate hands as they repeat 

For more breathing techniques, visit the NHS website.

Mindfulness

Instruct students to observe the present moment. This may include observation of bodily responses, thoughts or external surroundings. 

Mindfulness aims to calm thoughts and focus on the present moment. MIND charity notes that, while some people find this strategy very useful, it does not work for everyone.

When humans listen to music, it helps distract from unhelpful thought processes. It may even activate pleasure centres in the brain and trigger a release of the feel-good chemical, dopamine.

Most students constantly have their phones close by or spend excessive hours using technology. Encourage students to take a break from technology as this has significant positive effects.  

Less time spent on technology reduces the information absorbed from sources such as social media. This gives the brain a break from constant stimuli or situations demanding a response.

Some schools have gone as far as to introduce a digital detox programme where students volunteer to hand their phones in until after the GCSE period. Half of the Year 11 pupils at Michaela School volunteered to give up their phones until sitting their GCSE exams.

People who operate at a high level of systemic stress are more likely to develop anxiety. While self-care seems to be promoted everywhere, the principles are backed by science. 

Self-care techniques work by reducing cortisol and other stress hormones, allowing the body to return to a more natural equilibrium.

Here are some self-care strategies to promote to students: 

Exercise  

Regular exercise decreases muscle tension, raises heart rate and releases feel-good hormones such as serotonin and dopamine. These hormones combat the negative effects of stress hormones.

Get a good night’s sleep 

A night of good sleep helps to regulate cortisol production, leave mobile phones and tables outside the bedroom to help get a good 8 hours sleep every night. Regularly not getting enough sleep in itself leads to exhaustion and an elevation of cortisol levels. This is counterproductive when trying to reduce stress.

Eat a balanced diet 

Eat well and drink lots of water. A balanced diet helps to keep blood sugar stable, which maintains a systemic balance and keeps mood and energy levels more consistent.

While it may be tempting to reach for energy drinks and processed food, ditch the crisps, chocolate bars and fizzy drinks. A well-fed and rested brain will be alert and ready to confidently tackle the exams.

Make time for hobbies 

Take time for enjoyable activities to reduce and mitigate exam anxiety in the lead up to exams. Participating in fun activities once again reduces cortisol and releases happy endorphins. 

For optimal performance and maximum marks, students must remain calm during exams. There are techniques for both the physical symptoms of anxiety and practical tips to stay calm during an exam. 

Students will be able to recall information more efficiently and reduce anxiety during an exam using the advice below. 

Stay calm and focused

Exam anxiety during tests can often appear as an extreme or panicked response with significant physical symptoms such as shaking, rapid heart rate, nausea and dizziness. 

Students need to be equipped to get these physical symptoms under control. Here are a few suggested strategies:

• Deep breathing  
• Positive self-talk  
• Focus on an object – examine an object on the desk to distract the brain
• Visualisation – focus on a situation which evokes a positive response

Explain to students they are far better to take a few minutes to calm themselves and re-centre their brains rather than press on with the exam if they feel like they are panicking.

How to manage time effectively during the exam

Teach students how to use exam time effectively during exam preparation to reduce exam anxiety on the day. 

Here are a few suggestions to share with students for maths exams:

• Use the number of marks available for each question to gauge the expected level of response. If a question is only worth a couple of marks, it won’t need a long or complicated response.
• Don’t spend too long on low-mark questions. If students spend a lot of time on a low-mark question, they’ve probably made an error or need to re-read the question to check they’re on the right path. 
• Move on to the next question if you are stuck. Return to incomplete questions at the end of the paper and try again.
• Start with an easier question. If a particular question triggers anxiety or panic, start with an easier question and come back to this one later on. 
• Leave time at the end of the exam to check for avoidable errors, particularly on single-mark questions that will be marked right or wrong.

Approach questions strategically

Strategic approaches are particularly useful with longer questions that require problem-solving or applying methods to unfamiliar contexts. 

These strategies are most effective when embedded throughout the school, not only during exam preparation.

Here are a few strategies and approaches to answering exam-style questions:

Identify command words 

Encourage students to highlight the command words in the question, for example, write down, work out, show, prove etc. 

In some cases, command words such as “factorise” or “reflect” tell students exactly which skill or method to apply. 

Command words like “evaluate” can indicate the form an answer should take, if they end up with an answer that isn’t numerical to an “evaluate” question, this indicates that they’ve made an error.

Read the question carefully

Ensure students read the question carefully before they begin to answer. It can be good practice to re-read the question sentence by sentence and underline any key points or values.

If the question contains a lot of information, for example, draw a Venn diagram from worded information, it can be helpful to tick off or mark when a certain piece of information has been used. 

Students are extremely unlikely to be given superfluous information in a GCSE exam.

Record the method used 

This is particularly important for students to remember on calculator exam papers where they do not need to work the answer out using written methods. Anything that is typed into a calculator should also be recorded on the page to gain maximum marks.

Work through blank mind moments

It is normal to experience blank mind moments during an exam no matter how much revision students have done or how well prepared they are. If students can anticipate these moments, it can help to avoid a panic response in the exam.

Encourage students to do something else for a few seconds or minutes to deal with these moments. This may involve moving on to another question, or taking a short break and using one of the refocusing techniques above. If students try to push through, it is unlikely to work and may create additional anxiety.

When students return to the question, students can try to trigger related memories around the topic. For example, create a quick mind map of related concepts to help provide a way around the block.

Emphasise that it’s alright if students cannot work around that block. There are over 20 questions on a GCSE maths paper, if they struggle to answer one question it isn’t significantly problematic. They do not need to aim for perfection.

The strategies and ideas discussed in this article may help students with mild or moderate exam anxiety, particularly if it only occurs during high-stress periods such as exam season.

If exam anxiety is affecting a student’s daily life and they are constantly worrying about exams with a significant impact on their physical and mental health that student may be experiencing an anxiety disorder and require professional support. 

Depending on your school’s policies, this may need referring to the student’s form tutor, wider pastoral care or safeguarding team for further intervention.

Exam anxiety can reduce a student’s ability to perform in exams, increasing their chances of underachieving and receiving a result that does not reflect their true ability. 

While exam anxiety is more likely to occur at high-stakes assessment points, such as the summer GCSE season, it can occur at any time and in response to lower-stakes testing. 

Exam anxiety can exacerbate general maths anxiety and have a significant impact on a student’s mental and physical well-being. Be watchful for significant changes in behaviour that may suggest that a student needs wider mental health support.

Educators can help teach young people ways to manage stress and anxiety related to exams and support them in developing coping strategies that work for them. 

Explain that anxiety is a normal human response and that it can be helpful and set students’ minds at rest. Provide students with a toolkit to deal with anxious feelings related to exams can help ease the discomfort. 

Remind students that they do not need to cope with these feelings on their own and discuss when to seek additional support.  

To help overcome exam anxiety, it can help to perform relaxation techniques, ensure you are well prepared for the exam and revise the topics you need extra support with. Eat a well-balanced diet and drink plenty of water to fuel your brain in the best way possible to prepare you for your exams.

Use relaxation techniques such as deep breathing to help relax before or during an exam. Move onto an easier question if you are stuck and come back to the harder questions at a later point in the exam. Focus on an object you can see until the anxiety subsides and then return to the question. 

Test anxiety can occur for many reasons. It may be linked to fear of failure, high expectations, pressure to perform or perfectionism. There are many methods to reduce panic during exams such as being well prepared, adequate revision and a well-balanced diet.

DO YOU HAVE STUDENTS WHO NEED MORE SUPPORT IN MATHS?

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Essay Roulette: Reducing Students' Exam Anxiety and Increasing Self-Accountability

• Andrew M. Petzold University of Minnesota Rochester Author
• Jennifer Wollschlager University of Minnesota Rochester Author

Creating summative assessments that accurately test students' breadth of knowledge and critical thinking can be a difficult task. Instructors often rely upon overly complex quick response questions or constructed response exams. However, students often have negative perceptions of the latter. The authors implemented an approach for administering constructed response exams called "Essay Roulette" in which students were given essay prompts a week prior to the exam, and the actual exam questions were chosen by the roll of a die. Students reported increased motivation, a reduction in stress, and saw improvement on their essay performance.

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Essay on Exam Fear

Students are often asked to write an essay on Exam Fear in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Exam Fear

Understanding exam fear.

Exam fear is a common feeling among students. It is the anxiety or stress they experience before and during exams. This fear often stems from the pressure to perform well.

Causes of Exam Fear

The causes of exam fear can be high expectations from parents, competition with peers, or the fear of failing. It can also be due to lack of preparation.

Overcoming Exam Fear

To overcome exam fear, it’s essential to study regularly, take breaks, and have a positive mindset. Support from parents and teachers can also help in reducing this fear.

250 Words Essay on Exam Fear

Exam fear, often termed as ‘test anxiety’, is a common phenomenon among students. It is a psychological condition in which students experience severe distress and anxiety before or during exams.

The Root Causes

The primary cause of exam fear is the pressure of expectations, both self-imposed and from external sources like family and society. The fear of failure, lack of preparation, and the anticipation of a negative outcome further contribute to this anxiety.

Impact on Performance

Exam fear can significantly impact a student’s performance. It can lead to a decrease in concentration, memory, and understanding, thus affecting the overall academic performance. It can also result in physical symptoms like nausea, headache, and increased heart rate.

Overcoming exam fear requires a multifaceted approach. Adequate preparation and revision can build confidence. Time management is another key factor, as it reduces last-minute stress.

Mental Health and Mindfulness

Prioritizing mental health is crucial in managing exam fear. Techniques like meditation, deep breathing, and mindfulness can help combat anxiety. Regular exercise and a balanced diet also contribute to overall well-being and stress management.

Exam fear is a pervasive issue among students. However, with the right strategies and a focus on mental health, it can be mitigated. It’s important to remember that exams are just a part of the educational journey, not the entirety of it. The real success lies in learning and growing, not merely in scoring high grades.

500 Words Essay on Exam Fear

Introduction.

Exam fear, also known as test anxiety, is a psychological condition where individuals experience severe distress and anxiety during or before examinations. This fear often stems from pressure to perform well, fear of failure, and the anticipation of the unknown. It is a prevalent issue among students worldwide, irrespective of their academic level.

The Psychology of Exam Fear

Exam fear is deeply rooted in the psychology of the learner. It can be triggered by various factors such as high expectations from oneself or others, past experiences of failure, or lack of preparation. The fear is often amplified by the societal and educational systems that place significant emphasis on grades as the primary metric of success. This creates an environment where the stakes are high, and failure is seen as catastrophic, leading to heightened anxiety.

The Implications of Exam Fear

Exam fear can have profound implications on a student’s mental and physical health. It can lead to symptoms like insomnia, loss of appetite, and even depression. Moreover, it can significantly hamper the learning process. Instead of fostering a love for learning, the education system, when perceived as a source of stress, can make students associate knowledge acquisition with fear and anxiety. This negative association can deter students from engaging in the learning process, thus impeding their academic growth and intellectual development.

Strategies to Overcome Exam Fear

Overcoming exam fear requires a multifaceted approach. Firstly, it is important to foster a balanced perspective towards exams. While they are important, they are not the sole determinants of success. Secondly, effective preparation strategies, such as regular study, revision, and practice, can help build confidence and reduce anxiety. Thirdly, stress management techniques like meditation, deep breathing, and physical exercise can help regulate the physiological responses to stress.

The Role of Educational Institutions

Educational institutions play a crucial role in mitigating exam fear. They can do so by promoting a learning environment that values knowledge and understanding over rote memorization and high grades. Additionally, they can provide resources for mental health support and stress management. Teachers can also play a significant role by providing supportive feedback and fostering a classroom environment that encourages learning for the sake of understanding, rather than for the sake of exams.

Exam fear is a significant concern that can adversely affect a student’s academic performance and overall well-being. It is crucial to address this issue through a combination of individual efforts, supportive educational practices, and societal changes in the perception of success. By doing so, we can transform the education system into a platform for intellectual growth and development, rather than a source of fear and anxiety.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on My Preparation for Examination
• Essay on My Exams
• Essay on Importance of Exams

Apart from these, you can look at all the essays by clicking here .

Happy studying!

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