Tip #1: Recognize the Issue for What It Is

Sometimes, what you think is one issue is really about something else. Maybe it’s not an upset stomach after all. Well, it is nausea, but maybe it’s caused by anxiety about that bio test coming up and not bad sushi or the flu.

Instead of taking something to treat the nausea and then going about your day, pause and consider the underlying issue. Treating that issue will be more beneficial in the long run. You’ll be on the way to solving the root cause, and you’ll feel better. It may even help you do better on the test!

Do you have test anxiety? Take this quick self-assessment and find out.

Tip #2: Realize You’re Not the Only One

Research shows that around 40% of students suffer from some level of test anxiety, with a reported 18-20% of students suffering from high levels and roughly another 18% at moderate levels. Feeling anxious about taking a test can affect study habits, and there is a correlation between feeling anxious during a test and how well one performs.

Statistics like this help you because it means you’re not alone. You’re not weird; there are lots of students who feel the way you do. This research also shows that there’s a connection between anxiety about the test and your study habits—plus, how well you perform on the test. So that means you need to have a plan in place to protect your study habits and ensure you perform well on test day.

Tip #3: Remember These Feelings Are Temporary

The good news about test anxiety is that it’s temporary. When the test is over, the anxious feelings fade away. This is a primary difference between feeling anxious about a particular event or stressor and Generalized Anxiety Disorder.

This also means you can remind yourself that the feelings you’re feeling are temporary. They don’t define you, and they won’t last forever. Such simple reminders can do big things for your brain, helping you stay calm and prevent you from feeling overwhelmed or panicked.

Remaining calm means being better able to focus on the test questions, and better able to access the files in your brain where the answers are stored. Learn more about the different types of stress and anxiety—and check out these tools for your self-care toolbox.

Tip #4: Repeat Helpful Actions Before and During Tests

On test day, professors typically don’t allow students to have much on their desk. But you can wear a bracelet of some kind, even if it’s only a silicone band. This can substitute as a fidget device for the duration of the class. Touch it, twist it, fiddle with it—your body will release tension as you do, allowing your brain to function more effectively.

Keep a water bottle on your desk so you can stay hydrated. Did you know hydration has been linked to improved focus, decreased mental fatigue, and even higher test scores! Maybe put affirming stickers on your personal water bottle, stickers that say things like “I can do hard things,” so you can boost your confidence throughout the exam. Positive self-talk has been shown to help reduce test anxiety.

Another thing you can do in class is a breathing exercise. It won’t take long, won’t disrupt the class, but it may prove helpful in reducing anxiety and increasing your ability to concentrate.

• Close your eyes.
• Imagine a place that calms you.
• Breathe in through your nose while mentally counting to four.
• Hold the breath for another four seconds.
• Then exhale out the nose to another four-count.

“In with the good, out with the bad” uses our breathing to rid the mind and body of negative thoughts and feelings so we’re free to focus on the task at hand.

Here are some additional practical pointers from the Mayo Clinic; try some (or all) of them, and discover what works well for you.

Tip #5: Reach Out: Access Free Resources for SF Students

SF’s free resources include academic support like free tutoring, academic coaching and counseling that can help you feel more confident and ultimately better prepared to “show what you know.”

Don’t forget the Learning Commons is here to help you meet your academic goals and to increase your ability to learn. Our trained team of tutors provide SF students free tutoring services for various academic subjects. Our success coaches can help students develop customized success plans to meet their academic and personal objectives.

Pro Tip: Reframe how you think about tests. Start thinking of a test by another name. Since words like “quiz,” “test,” “exam,” “final,” and “assessment” can be scary, take away their power by thinking of them as a chance to show what you know. And then empower yourself by increasing your knowledge so when feelings of doubt or fear creep in on the day, you can remind yourself that you’ve got this.

Finally, if the feelings of test anxiety become debilitating, and you are struggling to study (or eat or sleep), contact the SF Counseling Center so we can help.