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.
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.
Headaches. Dry mouth. Rapid heartbeat. Usually a heart rate above 100 beats per minute characterizes a rapid heartbeat. Sweating. 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.
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.
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. [19] 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.
