Is it possible to overcome test anxiety?

Don't forget to eat and drink. Your brain needs fuel to function. Eat the day of the test and drink plenty of water. Avoid sugary drinks such as soda pop, which can cause your blood sugar to peak and then drop, or caffeinated beverages such as energy drinks or coffee, which can increase anxiety.

Get some exercise. Regular aerobic exercise, and exercising on exam day, can release tension.

Get plenty of sleep. Sleep is directly related to academic performance. Preteens and teenagers especially need to get regular, solid sleep. But adults need a good night's sleep, too, for optimal work performance.

Don't ignore a learning disability. Test anxiety may improve by addressing an underlying condition that interferes with the ability to learn, focus or concentrate — for example, attention-deficit/hyperactivity disorder (ADHD) or dyslexia. In many cases, a student diagnosed with a learning disability is entitled to assistance with test taking, such as extra time to complete a test, testing in a less distracting room or having questions read aloud.

See a professional counselor, if necessary. Talk therapy (psychotherapy) with a psychologist or other mental health professional can help you work through feelings, thoughts and behaviors that cause or worsen anxiety. Ask if your school has counseling services or ask if your employer offers counseling through an employee assistance program.

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Table of Contents

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  Identifying
  
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  Symptoms
  
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  Causes
  
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  Coping
  

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.¹ 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.²
Many people experience stress or anxiety before an exam. In fact, a little nervousness can actually help you perform your best.³ However, when this distress becomes so excessive that it actually interferes with performance on an exam, it is known as test anxiety.
Coping With Pre-Competition Nervousness