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16 effective ways to overcome test stress and anxiety

BingMag.com 16 <b>effective</b> <b>ways</b> to <b>overcome</b> <b>test</b> <b>stress</b> and anxiety

Many people experience severe anxiety before each test. While a little stress can help improve your performance; But if it exceeds the acceptable level, it can be harmful and even have a negative effect on your performance in the exam. Now that you're approaching the student's exam season, it's a good idea to stay tuned to BingMag and read more about exam anxiety.

Why is exam anxiety management important?

BingMag.com 16 <b>effective</b> <b>ways</b> to <b>overcome</b> <b>test</b> <b>stress</b> and anxiety

Many of us have a little worry and stress before any test or exam. To some extent, this stress can motivate and motivate us to try to get the best result in the exam. But when this anxiety goes too far, it can interfere with your performance on the test and prevent you from getting the result you deserve on your test.

This anxiety is commonly known as test anxiety. It happens and it can happen before the test or even during the test. You are fully prepared for the exam, but at the beginning of the session, you leave the answers to many questions blank, you are probably anxious about the exam. In fact, this anxiety prevents you from proving your abilities in the exam.

If this exam is big and important, such as the national entrance exam, making a mistake in it can change your destiny. Therefore, it is important to manage your anxiety so that you can test yourself well and prove your abilities.

  • How to help a child with anxiety?

What is test anxiety?

BingMag.com 16 <b>effective</b> <b>ways</b> to <b>overcome</b> <b>test</b> <b>stress</b> and anxiety

test anxiety is a psychological condition that occurs in Those people experience severe anxiety and anxiety in situations such as testing and testing. While many people experience some degree of stress and anxiety before and during an exam, exam anxiety can actually impair learning and impair a person's performance on the exam.

anxiety is a type of anxiety. It is functional. When stress is high and good performance is important, people may become so anxious that they may not actually be performing at their best.

Other examples of performance anxiety include:

  • A businessman, in a business meeting, completely forgets the information he has to provide to his co-workers and company managers.
  • A basketball player becomes very anxious before a big game. During the game, he is under so much stress that he misses very easy blows.
  • A violin student becomes very anxious before performing a solo. During the performance, he misses several key parts and spoils his solo.

While people in these situations have the necessary skills and knowledge to perform well , But their excessive anxiety disrupts their functioning. The severity of test anxiety varies from person to person. Some people may become anxious, while others may find it difficult to focus on the exam.

A little anxiety about the exam can actually be helpful and make you mentally alert, and Be prepared to face the challenges presented in the exam. A law called the Yerkes-Dodson law shows that there is a connection between levels of arousal and performance. In fact, increasing the level of arousal can help a person perform better in exams, but only up to a certain point. Experiment, it can interfere with people's performance on the test. Excessive fear can make it difficult to concentrate, and you may have difficulty remembering what you read. You may feel that all the information you have spent a lot of time reviewing suddenly seems inaccessible in your mind.

You leave blank answers to questions that you know you know the answer to. This inability to concentrate and recall information causes more anxiety and stress and makes it much harder for you to focus on the test. You end up in a vicious cycle of stress and lack of concentration.

Symptoms of test anxiety

BingMag.com 16 <b>effective</b> <b>ways</b> to <b>overcome</b> <b>test</b> <b>stress</b> and anxiety Symptoms of test anxiety can vary considerably from mild to severe. Some students experience only mild signs of test anxiety and can still perform relatively well on exams. Other students become almost incapacitated because of their anxiety, perform poorly on tests, or experience panic attacks before or during the test. Symptoms of test anxiety can be physical, behavioral, cognitive, and emotional.

Physical Symptoms

Physical symptoms of test anxiety include sweating, tremors, rapid heartbeat, dry mouth, fainting, and nausea. Sometimes these symptoms may seem like a simple distraction, but they can also cause more serious symptoms of physical discomfort such as nausea, diarrhea or vomiting. Cognitive and Behavioral Symptoms Cognitive and Behavior can include avoiding situations that involve testing. For example, a person may drop out of a unit, drop out of a class, or even drop out of school. In other cases, people may use drugs or alcohol to treat the symptoms of anxiety.

Other cognitive symptoms include problems with memory, difficulty concentrating and speaking, or negative inner speech.

Emotional Symptoms

Emotional Symptoms test anxiety can include depression, low self-esteem, anger, and frustration. Fortunately, there are steps students can take to reduce these unpleasant and often harmful symptoms. By learning more about the possible causes of test anxiety, students can find helpful solutions to their problem.

Causes of test anxiety

While test anxiety can be a problem for students who Experiencing this situation is very worrying, many people do not realize that it is very common. Nervousness and anxiety are perfectly normal reactions to stress. For some people, however, this fear can be so severe that it interferes with their ability to function well.

What causes test anxiety? For many students, this cause can be a combination of different causes. Improper study habits, poor performance on previous tests, and a major anxiety problem can all contribute to test anxiety.

Some common causes of test anxiety include:

Fear of Failure

If you feel that your worth is dependent on your test scores and life tests, the pressure you put on yourself can cause severe test anxiety.

History of poor test performance

If you have already performed poorly in exams, or because you have not studied well enough, or because you are very anxious, you can not memorize the answers, this can lead to more anxiety and negative attitudes in each case. Test.


If you have not studied or studied well enough, this condition can add to your anxiety.

Biological causes

In stressful situations, such as before and during a test, the human body releases a hormone called adrenaline. This hormone helps prepare the body for what is about to happen and is commonly referred to as the "fight or flight" response. Basically, this response prepares you to either stay and deal with stress or get out of the situation completely.

In many cases, this adrenaline rush is a good thing and helps you to Be effective in dealing with stressful situations and make sure you are alert and ready. For some people, however, the symptoms of anxiety they experience can be so severe that it can be difficult or even impossible to focus on the test.

Symptoms such as nausea, sweating, and hand tremors can actually cause Make people feel more anxious.

Mental causes

In addition to the biological causes of anxiety, there are many psychological factors that can play a role in causing this condition. The expectations of students from the school, parents, the university and the community are one of the main mental factors. For example, if a student believes that he or she is performing poorly on an exam, he or she is much more likely to become anxious before and during the exam.

Exam anxiety can also become a vicious cycle. After experiencing anxiety during an exam, students may be so afraid of repeating it that they become even more anxious in the next exam; This phenomenon is called "learned helplessness".

Overcoming test anxiety

If we have this type of anxiety, what exactly can we do to reduce or even prevent it? Here are some ways to reduce this anxiety.


The most important step you need to take is to plan for your studies before the exam, and more important than planning is to stick to it. It is enough to walk the program floor for a few days to realize the important role of planning in reducing test anxiety.

2. Eat Healthy Foods

Many people tend to eat unhealthy foods, fast food, junk food, and so on when they are anxious. Conversely, during exams, you should eat healthy and nutritious food so that your body and mind have enough energy to study and test. Include foods such as nuts, eggs, yogurt, and low-fat milk in your meals. Be sure to eat a variety of fruits, whole grains, raw carrots, bell peppers, spinach and broccoli to have a stronger mind.

Avoid foods such as cookies and biscuits, cakes and muffins, chocolate and candy, etc. .

  • 14 Cheap ways to Have a Healthy Diet

3. Get Physical Activity

Some people stop all normal activities during exams. Exercise and physical activity are one of the things you should not give up on during this exam and vice versa. 30 minutes of physical activity a day is needed to increase concentration. You can also overcome stress with yoga. Outdoor physical games can change your mood for more focus.

Do not compare yourself with others

One of the things that increases our anxiety and worry is comparing ourselves to others. Try never to get used to doing this wrong. You only have the right to compare yourself with yourself. Just consider your progress and have nothing to do with the progress of others. People's situations are not the same, so we should not expect the same results from them.

5. Find the Golden Time to Study

Each of us has a golden time to study and learn. Some mornings have more power to concentrate and learn, and some nights they study better. Consider your study plan according to this golden time of study. Find a good place to study so that nothing distracts you.

Drink Enough Water

Drinking water is very important to keep your body and mind healthy. When we immerse ourselves in study, we forget to do some normal things. One of the most commonly forgotten things is drinking water. By drinking enough water, you prepare your body and mind for study and testing, and you do not feel stressed.

7. Do not do several things at the same time

Doing several things at the same time will greatly reduce your performance and increase your anxiety. For example, when studying, do not go around on social networks. Set a time for each task and work on it at the appointed time.

8. Meditate

One of the best ways to reduce stress is to meditate and relax. Learn meditation and relax your body and mind for a few minutes a day during exams. You can try this method for all types of stress.

9. Study in groups

If you are close to your friends and classmates, you can study in groups. This will allow you to get acquainted with the test resources once again, explain it to each other so that you can learn better and know that others have the same situation as you. Group study plays an important role in reducing stress as long as you use this opportunity properly.

10. Do not think about the score

One of the most important reasons for stress is to think about the result and the score you get. If you do not think about the score, you will perform better in the exam. Think of it as a quiz to test your knowledge and a kind of puzzle. If you try with this view, you will undoubtedly get a good result from it.

11. Take a break

You may think that over-reading is a way to reduce stress. But remember that if you do not rest, your mind and body will get tired and the more you study, the less you will learn. Consider a reasonable amount of rest time for yourself.

Avoid the Trap of Perfectionism

Do not expect to be perfect. We all make mistakes and that's okay. Knowing that you have done your best and worked hard is most important. You are not supposed to be perfect. So try as hard as you can and leave the result to your efforts.

13. Avoid Negative Thoughts

If you have anxious or frustrated thoughts, such as saying, "I'm not good enough," "I'm good enough," I did not study well "or" I can not do this ", discard these thoughts and replace them with positive thoughts.

Instead of negative thoughts, try to think of the following sentences: <//>

"I can do this", "I have read and I know" and "I have studied hard". These thoughts can help manage stress levels during exams.

Get enough sleep

Good sleep helps increase concentration and memory. On exam days, try to have a regular schedule for studying and sleeping and do not suffer from insomnia.

  • 5 very common sleep disorders and how to treat them

15. Make sure you are ready

for your exams, start studying sooner until you feel comfortable with the material. If you are not familiar with a lot of material and do not know how to study, do not wait until the night before. If you do not know how to study properly, ask your teacher or parents for help. Being prepared boosts your confidence, which greatly reduces exam anxiety.

Take a deep breath

If you feel anxious during a test, deep breathing may be helpful in reducing anxiety. Take a deep breath through your nose and exhale through your mouth. Examine each question one by one and, if necessary, take a few deep breaths between each. Fill your lungs with oxygen; This helps increase concentration and a sense of calm.

Treatments and Medications to Improve test anxiety

Talk to your school counselor or primary care physician.

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


test anxiety can be unpleasant and distressing, but it can be treated. If you think that test anxiety is impairing your ability to function well, try some self-help strategies designed to help manage and reduce anxiety.

If these methods help You also have trouble managing your test anxiety, talk to a counselor, mental health practitioner or primary care physician for more advice on available treatments.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Sources: Epswellness, Verywellmind

Tags: effective, ways, overcome, test, stress, anxiety

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