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Simay Gökbayrak, PhD — By Jenna Fletcher on June 29, 2022It is not unusual for students of all ages to feel nervous before an exam, test, or quiz. However, when that fear becomes overwhelming and affects a person’s test performance, they may have test anxiety. Test anxiety can lead to underachievement in an academic setting. However, by learning about coping skills and finding ones that work for them, people may be able to calm their anxiety and potentially improve their academic outcomes. What is test anxiety Share on PinterestTetra Images/Getty ImagesTest anxiety is not a formal diagnosis. Neither the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V) nor the World Health Organization’s International Statistical Classification of Diseases and related health problems (ICD) recognizes it as a condition. Test anxiety is a combination of emotional reactions and physical symptoms that a person experiences before and during an examination., which relate to the fight, flight, or freeze response. Symptoms of test anxiety A person may experience both emotional and physical symptoms due to test anxiety. Some common symptoms associated with test anxiety can include:fearanger or resentmentdepressionfeelings of low self-esteemheadachesdiarrheashortness of breath rapid heartbeatnauseaunhelpful self-talkcomparing oneself to others Other symptoms may include emotions, thoughts, or behaviors such as:procrastination ruminating on past failurespotential panic attacks (in severe cases)feeling helplessfeeling lightheadedsweatingmind going blankracing thoughts A person’s symptoms may appear or present differently. A person should consider talking with their school counselor, trusted friends, or family members if they feel like their symptoms interfere with their ability to perform to the best of their ability on a test. Causes of test anxiety The causes of test anxiety can vary between people. Some identified potential causes of test anxiety include:higher pressure situations, such as needing to pass a test to pass a course, fear of parental disappointment, or other pressureslack of preparation for the test, such as waiting until the last minute to study or not studying enough or at allgeneral fear of failurea history of underachievement in test situationsneed for perfection (perfectionism) or high levels of self-criticism Ways to cope There are several strategies that people can try to reduce test anxiety, help them manage it, and perform better. These include:Making lifestyle changes: A person may find that taking steps toward better self-care can help them perform better on tests. This can include eating a nutritious diet, exercising regularly, and improving sleep hygiene.Being prepared: If test anxiety relates to not studying enough or waiting to the last minute, a person may find that making room in their schedule and planning times to study throughout the week may help. Asking a teacher or fellow student for help creating and sticking to a study schedule can help.Learning study techniques: People learn differently, and various study strategies are available. Learning about these different techniques may help people find a strategy that works for them.Talking with a teacher: Teachers will often talk with their students about what topics might appear in the test and what to expect. Teachers can be a valuable resource, so talking with them and asking questions can be very helpful. Right before the exam It is typical to experience some anxiety on the day of a test. This is natural and can help someone stay alert. While the above strategies can help a person reduce test anxiety in the days or weeks leading up to the test, the following tips may help with test anxiety on the day of the exam. A person may find the following helpful:getting plenty of sleep the night before the testbringing water to the exam to stay hydratedeating foods that can help with focusavoiding excessive caffeinegathering all materials necessary before leaving homebringing earplugs to the exam to limit distractionsplaying relaxing music beforehandtrying to reframe an anxious mindset into one of excitement Remember that performance in one exam does not determine a person’s intelligence or self-worth. During the examination Once a person sits down to take the exam, they can take additional steps to help them focus and remain calm. Some steps a person can take during the actual test-taking time include:Practicing calming techniques, such as deep breathing or a short meditation.Making the chair and desk as comfortable as possible in a relaxed but posture-promoting position without slouchingFocusing the attention on the present task, for example, reading the words on a page or screen. Practice this regularly in the time leading up to the exam as part of a consistent mindfulness routine. Setting and keeping realistic expectations. Summary Test anxiety is when a person experiences fear and physical symptoms related to taking an examination or test. It can cause a person to underachieve on an exam and lead to reduced academic performance overall. A person can take several steps to cope with and reduce the impact of test anxiety. Steps can include lifestyle changes, such as improving diet and sleep. During the test itself, try shifting the attention back to the task at hand when the mind drifts away to unhelpful thoughts about the test, oneself, or the outcome. Last medically reviewed on June 29, 2022Mental HealthAnxiety / StressPsychology / Psychiatry 6 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.10 tips to overcome test anxiety. (2019).https://www.usa.edu/blog/how-to-overcome-test-anxiety/10 ways to overcome test anxiety. (n.d.).https://www.princetonreview.com/college-advice/test-anxietyDowns, C. (n.d.). Managing test anxiety.https://www.brown.edu/campus-life/support/counseling-and-psychological-services/index.php?q=managing-test-anxietyKhan, A., et al. (2018). Active learning: A new assessment model that boost confidence and learning while reducingtest anxiety.https://j.mecs-press.net/ijmecs/ijmecs-v10-n12/IJMECS-V10-N12-1.pdfRoos., A.-L., et al. (2020). Test Anxiety and Physiological Arousal: A Systematic Review and Meta-Analysis.https://link.springer.com/article/10.1007/s10648-020-09543-zZwettler, C., et al. (2018). The relation between social identity and test anxiety in university students.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069033/FEEDBACK:Medically reviewed by N. Simay Gökbayrak, PhD — By Jenna Fletcher on June 29, 2022 Latest newsWhat sets 'SuperAgers' apart? 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