What can you do to reduce test anxiety, and how you can master you anxiety before your next test
Test anxiety is a physiological state of over excitement with the feelings of worry and fear of the unknown. A person feels so over whelmed that even a simple task feels like a major challenge. This particular situation occurs mostly during exams and ability to perform well is affected.
Students often get various negative thoughts and they don’t feel normal and cannot focus and get easily distracted. Exam anxiety is common among student population of the world. Some stress is normal and it is helpful to stay physically and mentally alert. But when one experiences too much anxiety, it can result in emotional or physical stress. That in turns becomes a reason of poor performance in exams.
Test anxiety symptoms
According to researchers anxiety prepares a person for threats. Most common symptoms are increased heart rate (i.e. a pounding heart), restlessness and fear of some dangerous and unknown environment. As a result person’s body begins to hyperventilate to allow more oxygen in the bloodstream. A person starts to doubt their competencies and also feel threatened under extreme nervousness. A constant fear of something bad is going to happen, takes over the mind and a person continues to anticipate negative out come and failure under uncertain conditions. Test anxiety symptoms can range from moderate to severe.
Other symptoms include headaches, stomach aches, nausea, diarrhea and shortness of breath. Extreme physical discomfort can lead to panic attack. Fear of failure, negative self-talk, frustration and comparing oneself with others and the feeling of hopelessness takes over.
The main cause of test anxiety is known to be pressure of performance that is sometimes self created or put by parents. Result of previous exams could also be the reason, especially if they weren’t very good.
Students feel their academic scores are going to define their level among other students and they begin to feel helpless. Anxiety does seem to have some genetic components as well.
How to reduce test anxiety
Test anxiety can be dealt at different levels. Here are some useful advises on how to handle with test anxiety.
- Teachers can help by not making a big deal out of exams; they should make students understand the role of a test or importance of it rather than judging students capabilities and skill primarily on test grades.
- If the instructors are aware of such student/s with anxiety issues, they can always offer second chances.
- Teachers can offer guidance on test format to reduce the anxiety among students.
- Most effective method is skill training. Skill deficit can lead to nervousness and poor performance in tests, but if skill training is adequate handling tests will not be stressful.
- Importance of time management and dealing with distractions and laziness should be part of daily counseling.
- Organized study material, a program of exercise and a good night sleep will reduce exam anxiety.
- For a more permanent cure for test anxiety you can use Naturax. It soothes your nerves, offers you relaxation, and helps you focus and perform better in your exams.
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