According to a recent survey conducted by Do My Homework For Me, approximately 80% of students face test anxiety at some point in their academic careers. Additionally, college students consider testing their most stressful experience – even more stressful than paying for school or finding a job after graduation. But what exactly is exam anxiety, and how do you get rid of it?
We’ve all experienced nerves before a test or exam. On the other hand, test anxiety goes beyond just being nervous and can severely impact your overall performance.
Do My Homework For Me senior experts indicate that test anxiety manifests itself in the form of bodily symptoms such as sweating, a racing heart rate, and dizziness. Panic attacks may occur as a result of score pressure. Test anxiety also hurts your concentration capacity, making it a significant concern for students attempting to take examinations.
Various reasons contribute to test anxiety. Many people experience stress as a result of a fear of failing. Learning to manage test anxiety will help you prioritize your mental health and remain calm during critical assessments such as midterms, finals, and other essential tests throughout your college life.
Test anxiety can manifest itself several days before a test, impairing your ability to prepare for it adequately. For the duration of the college year, below are five practical ways of coping with test anxiety.
Develop Healthy Study Techniques.
You may feel apprehensive and underprepared after an all-night cram session the night before an exam. It is possible to develop better study habits and feel more prepared for tests by concentrating on effective study methods.
According to Do My Homework For Me, how you approach a study session can significantly impact how well you perform. You can reduce test anxiety by the use of positive self-talk and avoidance of catastrophizing. Instead of cramming the night before an exam, plan and schedule a time to study several days before.
Make Sure You Get Enough Sleep.
A restful night’s sleep can make a significant difference when it comes to symptoms of test anxiety that you experience. According to Psychology experts from Do My Homework For Me, student performance is significantly reduced in two weeks when they sleep less than six hours per night for two weeks in a row. That is equivalent to staying awake for 48 hours straight. Additionally, getting more sleep is beneficial to your memory.
Sleep, on top of that, can facilitate managing their anxiety. More than two-thirds of students with generalized anxiety disorder have sleep issues, and sleeplessness can exacerbate the symptoms of the illness. In addition to reducing test anxiety, a focus on developing appropriate sleep patterns can help to reduce stress in general.
Strive to eliminate erroneous, irrational beliefs.
More than 7 million people in the United States keep unwanted and intrusive thoughts. It’s possible that erroneous beliefs like “I cannot pass this exam” or “I’m not good at it” are common among college students. Test anxiety may quickly develop if you have ideas like these.
Even if intrusive ideas have no basis in reality, they can still deplete our mental energy. Identifying these ideas as intrusive and allowing them to flow through your mind is one of the tips recommended by Do My Homework For Me experts.
Make your physical health a top priority.
We tend to view anxiety as a mental health problem, but it has a close relationship with physical health issues. According to Do My Homework For Me Physical Education experts, children who exercised for 30 minutes before a test performed higher on the test. Exercise, according to other studies, can help to reduce anxiety. It can burn off concerns in as little as 15 minutes, leaving you feeling more confident and less anxious.
A possible explanation for the link between exercise and anxiety is that exercise helps our brains regulate stress. So, even during finals week, find time for fresh air and physical activity.
Maintain a realistic perspective on the test.
A single test will not determine the course of your academic career. Maintaining perspective can be difficult, especially when a final exam or standardized test is on the horizon. Test anxiety fosters negative thoughts, unfavorable comparisons to others, and emotions of powerlessness, all of which are detrimental to performance.
Instead, use positive self-talk to motivate yourself. It’s important to remind oneself that the test is not a reflection of your worth. These techniques can facilitate arriving on exam day feeling prepared and at ease with their surroundings.
Sometimes you prepare perfectly for an exam, but as soon as you go into the classroom, your anxiety spirals out of control. When you open the test booklet, you may find that questions are not on your review sheet. What should you do?
First and foremost, take a big breath. When you breathe for a count of six, your pulse rate will slow down, and anxious thoughts will go away.
Some college students find it beneficial to repeat a mantra or a phrase in their heads regularly. Something as basic as saying “I can do it” or “I’m ready” can help drive negative thoughts away and bring your attention back.
Reduce distractions during the exam by selecting a seat close to the front of the room. It is best not to check the time every few minutes. Consider your options for what you’ll do after the test gets completed. And, when negative ideas occur, acknowledge them and let them pass by without responding.
No need to rush; instead, take a few minutes to carefully review each question and leave time to double-check your answers at the end of the test. Something as basic as slowing down can help develop a sense of serenity in one’s surroundings. Even simply closing your eyes and deep breathing can help regain your sense of balance and calm.