How to Reduce Test Anxiety for College Students

A recurring dream many people have, whether or not they’re in school, is a test-taking nightmare. You show up for class, find out it’s test day, and you haven’t studied at all. Test taking is a common fear that frequently causes anxiety for college students. This article identifies common sources of stress; how to reduce test anxiety before, during, and after taking a test; and the effects of stress and anxiety.

What Is Test Anxiety?

Test anxiety is defined as “tension and apprehensiveness associated with taking a test.” As a form of performance anxiety, it can lead to poor test results.

Test anxiety occurs when people experience extreme distress before or during examinations. Its severity varies from person to person and can manifest in different ways. Some may have trouble concentrating, while others may feel “butterflies” in their stomach. In severe cases, students may be nearly incapacitated or experience a panic attack.

If untreated, test anxiety can lead students to drop out of school to avoid the source of their fear.

Source: Gallup

Common Sources of Stress for College Students

When we understand where stress comes from, it’s easier to avoid those triggers — or to at least recognize what’s happening, so you can use stress-reduction tools and techniques.

Academic Sources of Stress

Research published by Frontiers in Psychology notes that college students are exposed to many academic stressors, including substantial studying, time management, and classroom competition. According to the study, the three primary stressors are:

• Academic expectations
• Workload and exams
• Academic self-perceptions

For test anxiety specifically, common causes include:

• Past performance: Students who’ve done badly on prior exams may be more likely to feel anxious about tests in the future.
• Lack of preparation: Failure to properly study for a test can increase anxiety levels.
• Fear of failure: Some students attach their self-worth to academic performance, adding a lot of pressure to perform well. This can lead to greater anxiety.

Sound familiar? If it’s any comfort, you’re not alone. Next time you are in class, whether it’s on campus or online, take note of how many people are with you. Your fellow students, instructors, faculty, and staff have all experienced the above factors that contribute to stress at different times and to varying degrees.

CHALLENGE: Take a moment and list 5 to 10 things that are sources of stress for you right now. Be as specific as possible. For example, “If I fail this class, it will delay graduation,” or “I’m not ready to take this test.”

How many of the sources on your list are realistic fears, and how many are unfounded?

Realistic fears are rational fears. If you haven’t studied for a test, you aren’t ready for it. If you fail a test, you’ll have to work harder to pass a class. Realistic fears can be addressed by changing your behavior or your thinking. If you know you aren’t ready for a test, how can you rearrange your schedule, clear your calendar, and manage your time better so you can get ready?

Unfounded fears are stories we create in our minds that intensify our realistic fears. They sound like this: “My instructor doesn’t think I’m very smart,” “I’m not as smart as I thought I was,” or “I’m never going to get a job.” These fears can be irrational and tough to quash.

When stress triggers related to test taking show up, you can:

• Remember past successes.
• Put the test into perspective: How does it fit into your academic career?
• Use visualization exercises to picture yourself calmly taking and passing the test.
• Get a good night's sleep before the test.
• Reduce caffeine on the day of the test.

For additional tips on managing stress, read “The College Student's Guide to Stress Management.”

Non-Academic Sources of Stress

Several non-academic stressors may be a factor in test anxiety in college students as well. The American Psychological Association (APA) reported in their most recent Stress in America™ report that the most common sources of stress include:

• The future of the country: 77%
• The economy: 73%
• U.S. presidential election: 69%
• Politics: 62%
• Health care: 55%
• Violence and crime: 54%
• The environment: 51%

Many teens and young adults are exposed to these stressors on social media. However, Psychology Today reports that taking a break from social media can help people avoid their triggers. One study found that limiting social media use to 30 minutes per day can have numerous benefits, including increased life satisfaction, confidence, productivity, improved mental health, and less stress.

CHALLENGE: Can you do it? 3–5 days leading up to a big exam, silence your social media, news, and other information-overloaded channels, and focus only on your studies.

The news is going to happen whether you worry about it or not. Try letting it go and focusing on what you can control: your studies.

Effects of Stress

The effects of stress on our bodies and lives have been well-documented. The Mayo Clinic lists common effects of stress:

How to Reduce Stress Before, During, and After Taking a Test

Before the Test

Prepare for your test by planning, scheduling, studying, and practicing.

• Plan: Create a study environment that allows you to focus on your studies undisturbed. Remove distractions, use natural light (nature exposure is good for you!), and create a space that you enjoy.
• Schedule: Time management can be a challenge for students and working adults. Many things demand our attention, and prioritizing tasks can be difficult. This article offers time management tips for college students, including blocking your day into time devoted to life, work, and classwork.
• Relax: One common technique for relaxation involves deep breathing, which you can do anywhere, any time. Take a deep breath, hold it for a few seconds, slowly exhale, and feel stressors leaving your body. You’ll find other techniques for relaxation in our “Health and Wellness Guide for Busy College Students.”
• Study and practice: Don’t put studying off to the last minute; cramming adds to your levels of stress and anxiety.
• Prepare: On the day of the test, eat a good breakfast, dress comfortably, and set aside time for 15 minutes of physical activity, preferably in nature if weather permits. During this time, push away thoughts of test anxiety. Notice the birds, the colors of the trees, the freshness of the air.

During the Test

On test day, accept that you’ve done all you can to prepare, and you have to let go of what you don’t know.

If the test format allows it, answer all the questions you know first; then go back, and work on the questions you feel less confident about.

Practice deep breathing, whether you’re in a classroom or taking a test online. Focus on positive statements such as, “This is only one test,” and “I know this material.” Create an imaginary bubble around your workspace so you’re less apt to get distracted.

If you find yourself tensing up, do a head-to-toe body scan, and relax your stress-holding muscles. Relax your jaw, roll your shoulders, let go of tension in your spine, uncurl your toes, and shake out your hands. Smile, even if you have to force it.

After the Test

Congratulations. You’ve completed the test. Pat yourself on the back, but continue the techniques you learned in the previous section that pertain to redirecting and pushing away negative thoughts.

Remember this: One test won’t likely hurt, let alone ruin, your academic career, so don’t sweat it. To manage your day-to-day stress and anxiety levels, you might try an app for stress management, such as:

• Headspace
• The Mindfulness App
• Calm
• Breethe

The apps are free and offer in-app purchases. Many of the free versions offer enough to get you started on a healthy meditation and relaxation practice. You may also review this list of 17 tech tools that help you boost productivity and manage time better.

Don’t Be Afraid to Seek Help

If your stress level is alarming and you aren’t able to self-regulate or reduce your symptoms, you may want to visit your doctor. Visit 211.org to find resources in your community.

If one class in particular is causing anxiety, consider speaking to your instructor. Purdue Global has an entire department dedicated to academic support.