The Truth about Test Anxiety: What it is and How to Manage it This Exam Season
Test anxiety is a common and often overlooked challenge that affects many students, but it doesn’t have to derail their academic success. If your child has ever faced overwhelming nervousness before an exam, you’re not alone—studies show that between 10% to 40% of students struggle with test anxiety. While some nerves are normal, test anxiety can lead to physical, mental, and emotional distress that can interfere with not only a student's academic performance, but their overall well-being. Understanding what test anxiety looks like, why it happens, and how it can be mitigated is the first step toward helping students and families navigate these challenging feelings this exam season.
What Is Test Anxiety and How Does It Present?
Exams naturally create feelings of nervousness and unease, which are normal to experience. However, for some students, these feelings can escalate into something more intense: test anxiety. This heightened stress can interfere with both their performance and overall emotional and physical well-being.
As KidsHealth.com defines it, test anxiety is a form of performance anxiety — a feeling that arises when you’re in a situation where your performance really matters. Unfortunately, this can lead to grades that don’t truly reflect a student’s knowledge or abilities. Symptoms of test anxiety can manifest physically, mentally, and emotionally:
Physical symptoms: Fast heartbeat, clammy hands, tense muscles, headaches, trouble sleeping, and stomach issues such as nausea or loss of appetite.
Cognitive symptoms: Trouble concentrating, blanking out during the test, and racing thoughts.
Emotional symptoms: Feeling moody, overwhelmed, or scared.
Behavioural signs: Nail-biting, fidgeting, withdrawing from social activities, or changes in substance use.
Why Does It Happen?
When under stress, your body releases adrenaline—a hormone that activates the “fight or flight” response. While this can be helpful in the face of true danger, it often only exacerbates the physical and mental symptoms of test anxiety, particularly felt during exams.
The Government of Alberta explains that school exams can feel stressful for a variety of reasons:
The material may seem difficult.
Uncertainty about how to prepare or whether you’ve studied enough.
Pressure to achieve a specific grade.
Stress in other areas of life, such as at home or in relationships.
Concerns about future opportunities, like getting into a post-secondary program.
Understanding why test anxiety happens can empower students and parents to address these stressors directly.
How to Manage Test Anxiety and Exam Stress
The good news is that test anxiety can be managed with the right strategies and supports.
Ensure you are well prepared for your test or exam:
One essential step to ensure you are well prepared for your exam is to start studying early. This reduces the pressure of last-minute cramming and allows for a more thorough understanding of the material. Another crucial way to ensure you are prepared for your exam is to attend exam prep courses. Thorough preparation is one of the most effective ways to combat test anxiety. Tutor Teach’s exam prep courses are specifically designed to equip students with the knowledge and skills to face their exams with confidence. These courses provide a supportive environment for students to ask questions, clarify their understanding, and practice under conditions that mimic actual exams. By addressing uncertainties and building competence, these courses play a key role in reducing exam-related stress.
Maintain healthy habits leading up to the exam:
Maintaining healthy habits is crucial; eating balanced meals, staying hydrated, and prioritizing sleep, especially the night before an exam, can significantly impact a student's performance and stress levels.
Have a plan for when you are in the exam:
Have a plan for how you are going to tackle the exam, and for when you find yourself stuck. Remember to pace yourself, and look through the entire exam before beginning, making note of which questions will likely take you the longest to complete, and which questions are weighed most heavily. Starting with the questions you are most confident in is an important piece in helping boost your self confidence early on, which can help carry you through the more challenging questions. Ensure you read every question slowly and carefully, underlining key words, before answering. Lastly, remember to breathe. If you feel your body getting stressed, take a few moments to do some deep breathing, then return to the exam.
Accommodations for Severe Test Anxiety
For students experiencing test anxiety, accessing accommodations can make a significant difference. Alberta’s Inclusive Education Policy emphasizes the importance of ensuring that all students, regardless of their situation, have access to meaningful and supportive learning experiences and opportunities.
Accommodations can include:
Extended time to complete exams.
Breaks during the test.
Reducing the number of questions.
Administering the test in smaller sections.
Providing a distraction-free environment.
Using tools such as a reader, scribe, or noise buffers (like headphones).
Parents and students should familiarize themselves with these options and advocate for accommodations when necessary. Understanding these supports can empower students to perform their best while minimizing stress and anxiety. Speak with your child's teacher or school for more information about supports and accommodations available at your school.
Test anxiety is a real and significant challenge, but it doesn’t have to define a student’s academic journey. By understanding the causes and symptoms, implementing effective stress management techniques, and utilizing supports like trusted exam prep courses and appropriate accommodations, students can face their exams with confidence.
