My Life is Vital™ - How to Get over Test Anxiety

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How to Get over Test Anxiety

Vital Healthcare Group

Have you ever studied really hard for a test yet your mind went blank when you took it? Test anxiety is common for many teens—even those who make the best grades.

Some teens thrive on taking a test. To them, taking an exam is as challenging as playing sports as they try to beat the clock and win by getting all the test answers right.

Yet maybe when you take a quiz, you feel like you are standing on the edge of a giant cliff: your stomach churns, your heart beats fast, and all the test answers get jumbled up in your head.

While the environmental trigger (the test) is identical for you and your friend, you both perceive test taking in very different ways.

Some anxiety is normal

Anxiety is a normal reaction to stress. For some teens, taking a test causes tremendous stress. Other events like meeting new friends, speaking in front of a class, trying out for a sports team can make you feel apprehensive—even all-out nervous.

If you are highly anxious and react quickly to stressful situations just thinking about taking a test can cause you great distress. You may have problems sleeping or getting along with family members. Maybe you snack more or can’t eat at all because of a nervous stomach.

Sometimes test anxiety is helpful. Being nervous about a test can nudge you to study harder, review your notes, and ask more questions in class.

But sometimes anxiety is unhealthy, especially when it is excessive or irrational. When you get so anxious that you cannot think clearly, then you may need to talk to an adult or healthcare professional about the problem.

Coping with test anxiety

Many teens find ways to cope with test anxiety. First, it is important to understand your feelings and emotions. Also, recognizing the types of situations such as taking quizzes that cause your high anxiety is helpful as well. Sometimes just admitting that a situation is stressful and then being prepared to deal with it can reduce your anxiety level.

But if you try these simple measures and still feel highly anxious, talk to a healthcare professional or therapist.

Do you have too much anxiety?

Answer the following questions and see if you might have too much anxiety:

Do you have anxiety, worry, or fear for no reason at all? It’s perfectly normal to have test anxiety or be nervous about tryouts for a team. But if you are nervous when there’s no reason to feel that way, your anxiety level is too high.
Do you have anxiety about everyday tests or activities? Many teens worry about life. But if you find yourself stressing about situations that are normal—and not unusual—then your anxiety level is too high.
Do you constantly check to see if you did something right? While it’s normal to check something you did to make sure it’s right, continuing to check something again and again is a sign that you’re in overload—you have way too much anxiety.

Anxiety overload

If you think you’re in anxiety overload, it’s important to talk with an adult: your parent, a teacher, your coach, your pastor, a doctor or a therapist. There are treatments for different types of anxiety. Treatment may improve many areas of your life including your ability to take tests and your relationships with family and friends.

Treatments for anxiety may include medications, cognitive behavioral therapy, or relaxation techniques. Sometimes just talking openly about your worries and fears can relieve you and help you refocus your thoughts in a positive way.