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Bailey Frantz

Prof. Dean Lenord

ENG 1201

27 March 2022

What are helpful ways to prevent testing anxiety?

It is estimated that up to nearly 60% of students struggle with testing anxiety and plays a

role on their performance level while taking the test. Testing anxiety can cause physical

symptoms to the students body which can cause them to perform poorly on a test. Many people

do not believe in testing anxiety simply because “everyone gets nervous before they take a test”.

However, many do not realize that testing anxiety is a mental disorder. This mental disorder can

cause a student to feel extremely sick, overwhelmed, and possibly get to the point where they are

unable to even continue to take the test. Tactics such as eating right, taking deep breaths, and

following the "5 steps anxiety-reducing " procedure as well as other tactics will help with any

anxiety the tester is dealing with before and during the test as well as helping overcome testing

anxiety in general.

I chose this topic because I personally struggle with testing anxiety and it has played a role on

how I perform on tests. I have been trying to find ways to help prevent this anxiety from

occurring and also go into a test with more confidence. Based on my research, I have found

helpful tips to prevent and deal with anxiety as I am taking a test. Testing anxiety can be

prevented if taken the correct measures. While some do not believe that testing anxiety is a real

thing, many scientists and doctors have come forward with ways to deal with this specific type of

nerves. There are ways to prevent testing anxiety from occurring and help overcome it during the
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test. My research is for the purpose of finding ways to eliminate testing anxiety and help others

improve on their test scores.

Anxiety is a genetic disorder that affects over 40 million adults in America alone. This is

the same with testing anxiety. Up to 60% of students experience a form of testing anxiety to

some extent. Some students may have much more severe symptoms such as panic attacks and

even fainting. While other students could experience minor symptoms such as excessive

sweating or negative thoughts. In the brain, when the body senses immediate danger or panic it

releases a hormone called adrenaline. When there is an overproduction of adrenaline, it can

trigger the “fight or flight response”. The fight or flight response is linked to the subcortical part

of the brain. From the article “The Neuroscience of Test Anxiety”, it mentions, “Subcortical

structures primarily evolved for the purpose of survival; they allow us to detect threats, activate

the body to avoid threats, and stow away memories of threats to prevent future

occurrences.Conversely, cortical structures allow us to do the more complex reasoning and

emotional work that are central to humanity as a species. Generally speaking, subcortical

structures are more readily activated or ‘favored’ by the brain, because they are responsible for

keeping us alive. Favoritism toward subcortical structures, however, becomes problematic when

these structures activate at inappropriate times (like when taking the SAT).” (Steiner 4). Having

test anxiety is linked to general anxiety. There are several other forms of anxiety as well such as

social interaction anxiety and panic anxiety.

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Some may not even realize that they have testing anxiety. Many assume that it is normal

to feel anxious before a test, however, when the body starts having physical, emotional, and

behavioral disruptions, it could mean that the student suffers from testing anxiety. Everyone has

their own symptoms when it comes to testing anxiety. The most common physical symptoms are

nausea, shortness of breath, intense sweating, etc. These symptoms could actually lead to

someone having a panic attack. A panic attack comes in different variations for everyone. It

means that someone is dealing with intense fear and they almost feel as if they are dying or

having a heart attack. This overwhelming emotion can lead to someone fainting and possibly

even needing medical care. These symptoms have to be taken into serious consideration as it

does involve someone’s physical health.

While testing anxiety does cause someone to experience physical symptoms, they can

also experience emotional symptoms as well. The common factor of emotional symptoms is fear.

Some fear failure, disappointment, and letting not only others down, but themselves as well.
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Many will begin to have negative thoughts during the test, remember past experiences with tests,

and also they could feel as if they have completely forgotten all of the material that they had

studied for as if their mind has “drawn a blank”. Testing anxiety will cause a student to feel as if

they were unprepared for a test even though they spent hours studying the night prior to the test.

It can make them draw a blank. Some students will write answers that they know are incorrect or

even leave the test blank because the anxiety has simply overwhelmed them to the point where

they are not able to continue answering the test. This is one of the most common emotional

symptoms of testing anxiety and can play a dramatic role in the results of tests.

Behavioral symptoms are also a major role in someone’s performance when they have

been diagnosed with testing anxiety. Behavioral side effects of testing anxiety are what induce

the physical and emotional symptoms that a student may feel. One of these symptoms is

comparing yourself to others. Someone may look around the room and notice that everyone else

is much further along in the test than they are which can induce panic and stress the student out

to make them feel as if they are falling behind. They may see other students look as if they know

exactly what they are doing and turn the test in early when they are only on question three.

Seeing this can cause someone to panic which brings on the physical and emotional symptoms.

Another side effect to testing anxiety is the inability to focus on the test which could lead to

procrastination. However, testing anxiety and other mental disorders such as ADD (attention

deficit disorder) can get confused so it is important to consult with a doctor in order to get the

proper diagnosis. Someone could have racing thoughts (often negative) that also influence their

inability to perform well on a test. Behavioral symptoms of testing anxiety are what encourage

the physical and emotional symptoms to come along. Typically, all three symptoms will hit the

test taker all at once which can be extremely overwhelming for the student.
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There are many causes for testing anxiety and it varies from person to person. Everyone

has their own triggers that make them feel these feelings. Some may not even be aware of what

is causing them to have these feelings and nerves. It could simply be genetics and their brain was

wired to have to deal with anxiety for that person’s life. There could also be triggers that can

make a student have a panic attack. Some of these triggers include high expectations, having

high grades, believing that a test is what defines them, unpreparation for the test, feeling as if you

are helpless and have no control over how well you perform on a test, etc. These are just some of

the broad causes for testing anxiety. When dealing with high expectations, the tester might

believe that they are going to disappoint others or not live up to everyone’s expectations if they

were to perform poorly on a test. They are going into the test as if they are doing it for others and

not themselves. Many honors/gifted students are expected to do well on tests. They are given this

stereotype that if they have a 4.0 GPA, then they should absolutely be able to get a high grade on

an important test, such as the ACT. It is creating unnecessary stress and pressure on the student

which can be anxiety inducing for them especially if they have struggled with any form of

anxiety in the past.

Seeing everyone in the classroom fly through a test when your mind is drawing a blank

can be extremely stressful for the student. Everyone seems to know exactly what the material is

asking on the test and is turning the test in without breaking a sweat. Students who have the

testing anxiety disorder can overthink and start to stress themselves out. They start to convince

themselves that they are the only ones who do not know the material and are going to be horrible

when the teacher goes to mark off all of the incorrect answers. Another cause for testing anxiety
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is feeling as if they are helpless when they are taking the test. They feel as if they have no control

over the outcome of the test. They can start to lose focus due to their lack of confidence on the

test which can ultimately lead to poor test results. There are many causes of testing anxiety and it

is different for each person. Some causes are unknown to doctors and scientists even today.

There are many tactics that can be used to help prevent/lessen the physical, emotional,

and behavioral symptoms of testing anxiety. If taken the correct preventative measures prior to a

test, then you should be able to weaken any typical symptoms that you may experience during a

test. Sawchuck, a MayoClinic author, gives off a list of several different tips that you can use

days/night prior to testing. The first one is how to study and how to get into a natural routine. If

you are to study your class material every day after class instead of cramming it all in one night,

you’re more likely to feel more confident and prepared by the time the test comes around. It is

difficult to force yourself to remember weeks worth of information all in one night. Therefore,

studying everyday after class for simply 20 minutes, will help you retain the information better

and make you feel less stressed the night before. Also, talking to your teacher about material that

can be confusing for you or difficult to understand will help. If you explain your nervousness to

the teacher they may be able to help you by giving you certain strategies to help you succeed.

It is important to fuel your body before your test. This means getting the proper amount

of sleep as well as drinking plenty of water and eating nutritious foods. Your body needs this in

order to function properly. Having a healthy breakfast the morning of your test will help you

wake your body up and get it started for the day. It is important to drink enough water especially

if you are someone who experiences testing anxiety regularly. The excessive sweating and

possibility of fainting are always possible if you are someone who struggles with testing anxiety

and being dehydrated will do your body no favors. Doctors recommend not drinking any
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sugary/caffeinated drinks prior or during the test because they have been known to increase

anxiety. These caffeinated drinks cause your blood sugar to rise quickly and then suddenly stop.

This increase of blood sugar can make you feel as if you are unable to sit still and cause the

inability to focus. Then the sudden drop of blood sugar can make you feel fatigued and cause you

to forget information that you knew prior to the test. Getting frequent exercise is also good when

preparing for a test. Simply going on a walk to clear your head will help you perform better on

the test. Exercise helps release tension that is built up in your body which helps you relax more

and calm some of your nerves. The body needs fuel in order to function properly and in order for

you to be satisfied with your results on a test.

It’s important to not overlook any other mental disorder that could also be influencing

your anxiety. For example dyslexia and ADD (attention deficit disorder) could be what is

causing some of your symptoms. If you are having a hard time comprehending or focusing on a

certain task (especially on a test) then there could be an underlying condition that is affecting

your test scores. If you are someone who experiences frequent anxiety as well as having one of

these underlying conditions, then your symptoms could be amplified. It is important to seek

medical attention before self-diagnosing so that you can receive a professional diagnosis. If you

are diagnosed with a learning disability, typically you can receive extended time on a test, have

the questions read out loud to you, sometimes even given the opportunity to take the test in a

more calm less distracting room as well as many other options the will be beneficial to someone

who does have a learning disability. Seeking medical attention about your difficulties with test

taking will be beneficial to you and will help you know where to start when you’re trying to find

the right coping mechanisms.

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If none of these preventative measures seem to be working, many doctors recommend

speaking to someone about your issues. This could be a friend, parent, teacher, or even seeing a

psychologist to talk about your issues. Speaking with a psychologist will allow you to be more

vulnerable with your emotions as well as being able to see someone who can give you

professional advice. Psychologists will more than likely be able to help you find certain tactics

that you can use during the test and the night before to help ease these nerves and learn how to

cope with them. It can also be easier to talk to someone who you do not see in your personal life

and does not truly know who you are. As of 2019, the CDC recorded nearly 9.5% of Americans

recieve talk therapy and are satisfied with their progress. If none of the other tactics are helping

you cope with testing anxiety then it is highly recommended that you reach out to someone to

talk about your nerves so you can find ways to handle them.

The most common type of anti anxiety medication is called benzodiazepines.

Benzodiazepines activate a neurotransmitter called GABA that helps calm the brain. This drug

can be prescribed to help others deal with their intense anxiety and help them cope with feeling

these nerves. The side effects are not too strong with benzodiazepines but do include dizziness,

mood changes, and loss of balance at times. This drug can be addictive so it is important to only

take the proper amount of doses prescribed by the doctor. If taken properly, this drug will be

extremely beneficial to someone who suffers with anxiety and especially someone who gets

anxious over big tests.

Anxiety can be at its peak during the test making it difficult to answer the question to

your best ability or possibly even be difficult to continue to take the test. There are many

solutions to help someone cope with the anxiety during the test. At the start of the test you

should read over all of the material and directions so that you have a better understanding of
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what you are going to be answering throughout the test. You should also work on the

questions/sections that you for sure know the answers to. This can help the test taker calm down

considering they feel confident in their answers. It is important to pace yourself as you are taking

the test. Try to not pay attention other’s and how they are performing on the test because it will

only stress you out more. There is no grand prize for being the first one to turn in the test.

Therefore, answering the questions properly and thoroughly will be the most beneficial to you.

If you are in the middle of taking a test and you sense a panic attack coming on, there are

few things that can help you overcome this overwhelming feeling. The first thing to do if you

sense a panic attack is to take deep breaths and try to regroup yourself. Taking small sips of

water will help “bring you back to reality” and help with any dehydration that the body is going

through. Asking the teacher or test administrator if it would be alright to go on a walk or step out

of the room for a few minutes just to help yourself calm down can be helpful to you.

If none of these steps seem to help shake these nerves and negative thoughts and you

sense that a panic attack is in the near future or is currently happening, then you should consider

the 5-4-3-2-1 coping anxiety technique to help pull you out of the panic attack. The steps include

finding five things that you can see around you, four things that you can touch that are in the

general area that you are in, three things that you can hear, two things that you can smell and one

thing that you can taste which can be anything as simple as gum. By participating in the coping

mechanism, you are helping yourself become more grounded and aware of your surroundings.

This will make you feel more present in the moment. It will also help distract you from these

nerves because you are trying to find all of these things. It can be difficult to remember this

technique at the moment but if it becomes a part of your instant anxiety relief plan, then it should

help you overcome these feelings.

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There are many myths about testing anxiety. Some may say that students are just using

anxiety as an excuse to get out of a test or blame it on why they did so poorly. Some students

may be self-diagnosing just to make themselves feel better as a way to justify why they did not

get the results that they wanted. Another myth is that it is natural to feel a little anxious over a

test meaning that almost every student has testing anxiety. This could not be further from the

truth. Yes, it is normal for students to feel nervous over a test and maybe have some symptoms of

testing anxiety such as excessive sweating. However, someone who has been diagnosed with

testing anxiety means that their test results could be significantly altered because they are not

physically able to do well on the test. The mind makes them feel crazy symptoms and have

negative thoughts. There are some instances that testing anxiety can get so overbearing that some

students are not even capable of finishing the test. Many tests are turned-in blank because some

students are not able to cope with these feelings on their own and feel as if they cannot continue

the test. That’s how much of an impact testing anxiety can have on these students. It is not some

nerves that people feel when they are a little anxious. For some students, it can determine the

results of their test.

Finding ways to cope with testing anxiety prior and during a test is not an easy process. It

is different for everyone. Everyone’s brain is wired differently meaning that they react differently

to different situations and treatments. It is hard to say that these are the steps that you need to do

and then you should be free from anxiety because that is not always the case. Yes, there are

preventative measures that can be taken to help with anxiety but that does not always mean that

you have completely extracted anxiety from your life and you should be free of it. Anxiety is a

day by day process and you have to learn how to adapt to these feelings. Websites, scientists,

doctors, etc. can only give you recommendations that they think will help. However, finding
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what works best for you and your situation while dealing with anxiety is what is gonna help you

overcome it and adapt to it.

Testing anxiety and standardized tests are no friend to each other. Standardized tests, such

as the ACT or the SAT, are given this reputation as if they are supposed to determine whether or

not you can get into college and be successful. This is extremely stressful for any student not to

mention students that struggle with testing anxiety. Many believe that standardized tests are

pointless and should not reflect on how advanced a student's academics are simply because of

testing anxiety.

Choosing to research this topic has been beneficial to my personal life. I’ve learned why I

might be feeling these nerves during a test. I’ve learned different ways to help me cope with

anxiety and what I can do to prevent it from happening. I found that personally the 5-4-3-2-1

coping routine is the most beneficial whenever I sense that I could be having an anxiety attack.

However, this varies from person to person and it is important for everyone to find what they

think works best for them. Having testing anxiety is nothing to be ashamed of. Nearly 60% of

students in the US experience some form of testing anxiety. These overwhelming nerves are not

easy to ignore and push to the side. They play a dramatic role in the test process and can even

determine how well someone does on the test. If some of the suggested tactics do not seem to be

effective then they should consider meeting with a doctor or begin going to a therapist to seek

talk therapy. A doctor may be able to prescribe medication depending on the severity of the

anxiety or possibly can even write a doctor's note to the school explaining that specific measures

may need to be taken in order for the student to perform to their best ability on the test. It is not

as simple as feeling a little anxious because you know you have a test that day. The physical

symptoms of testing anxiety can be so overbearing that their mind can go blank and they cannot
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remember the answers even though they spent hours the night prior preparing themselves for this

exact moment. Testing anxiety is a real thing. Many people deal with it. It’s important to find

what works best for you so you can overcome anxiety and apply the best version of yourself

when taking these tests.

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