By Angela Vassallo, PhD

The start of the school year is always an exciting time—and yet, before we know it, the holidays are right around the corner. 

For all St. Andrew’s students, at least one test is also looming in the near future. Some students are anticipating everyday classroom assessments and, in January, mid-term exams. Other students just finished taking the PSAT, while others are preparing for their next SAT or ACT.

Whatever the format, testing can cause a great deal of stress and apprehension for students. In the Counseling Offices, we often hear students share that they have test anxiety. If you’re a student and you have test anxiety, know that you are not alone! 

Test anxiety, similar to performance anxiety, can be described as a large and increased feeling of pressure at a time when it is important to do well. It can be like getting the butterflies before having to sing a solo in a school production, or as you prepare to play an important game in your team’s season, but in some cases, test anxiety can be more intense and last longer than performance anxiety. 

Symptoms include having a stomachache or headache, sweating, poor concentration, shaking hands, a fast heartbeat, racing thoughts, and general uneasiness with varying levels of intensity. Unfortunately, the more we tend to focus on what is causing us anxiety—in this case, the test at hand—the stronger these feelings of anxiety can become.

Knowing this, the core questions are:

1. How can I make sure I still do well on the test? 
2. How can I make this anxiety stop?

Below are some strategies that have been proven to be effective at reducing the intensity and frequency of test anxiety and increasing performance:

1. Balance: Instead of trying to cram and overload the brain with information, create a study schedule. With a schedule, studying can happen over several days or weeks and not all at once. A schedule allows your brain to relax and better absorb information. While you’re at it, schedule in some leisure time as well.
2. Don’t forget to eat and drink: Eating nutritious food and staying hydrated will not only provide energy, but also helps with focus.
3. Rest: Try not to skip out on sleep or study for long periods of time when you typically would be sleeping. The more energy and rest you can get, the better you will feel and perform. 
4. Seek out support: There are so many supports around you at SAS—counselors, advisors, teachers, peers, and even your family members, who are only a quick phone call away. Your support systems may not necessarily be able to help you learn the material on your test, but connecting with people you care about and who care about you can help you feel better in a moment when anxiety is building.
5. Ground yourself: For added support, below are some methods to unwind, relax, and ground yourself so that you are able to let go of anxiety, fully focus, and do your best in a testing environment:
   1. Boxed breathing: Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and so on, until you feel grounded. You can also tighten your muscles and release them while breathing and focusing on your breath.
   2. Stretch: Perform light stretches while focusing on breathing. Pay attention to how your body feels as you stretch.
   3. Exercise: From doing simple jumping jacks, to taking a long run on a favorite trail, the physical exertion required by exercise can bring you back from a place of panic.
   4. Mindfulness: Engage your senses through a 5, 4, 3, 2, 1 exercise. Identify five objects, four different sounds, three textures, two smells, and one taste to bring your awareness back to the present moment.