Today's the day of a big test at school, and you feel awful. Your stomach hurts
and you have a headache, maybe your mouth is dry and you feel like you have to use
the bathroom more than usual. Your muscles may also feel tense and your body is shaky
or sweaty. You know you haven't been bitten by the flu bug — but you may have
a case of the jitters, also known as test anxiety.
Here's how test anxiety (say: ang-ZYE-eh-tee) works. Let's say you're worried about
your math test because you didn't do so well on the last one. Or maybe you're kind
of tense because you did great on the last one and you're the kind of student who
likes to get all As. When you're feeling worried and tense, your whole body can be
What Makes Anxiety Happen?
Well, because we can't outlaw tests, we might as well figure out how to ease test
anxiety. Anxiety is a feeling a person gets when he or she expects something stressful
to happen. When you're under stress, your body releases the hormone
adrenaline, which prepares it for danger, like when you're running away from your
older brother! Adrenaline causes the physical symptoms, such as sweating, a pounding
heart, and fast breathing. These symptoms can be mild or intense.
Focusing on the bad things that could happen can make a kid feel more worried.
A kid might think, "What if I forget everything I know?" or "What if the test is too
hard?" Too many thoughts like these don't leave much room in your mind to concentrate
on remembering the answers to the test questions. People with test anxiety can also
feel stressed out by the physical reaction and think things like "What if I throw
up?" or "Oh no, my hands are shaking."
These thoughts can get the person even more upset, making the anxiety even stronger.
Now, the person feels worse and is even more distracted and unable to concentrate.
What's Performance Anxiety?
Test anxiety is a type of anxiety called performance anxiety.
Performance anxiety is when a person feels worried about how they will perform on
a specific task, especially when they think it's really important. For instance, you
might feel performance anxiety when you're trying out for the school band or for the
When you're taking a test or about to have some sort of performance, you might
feel "butterflies," a stomachache, or a tension headache.
Some people might feel shaky, sweaty, or feel their heart beating quickly as they
wait for the test to be given out. A student with really strong performance anxiety
may even feel like he or she might pass out or throw
Sound familiar? You're not alone. Ask other people and you'll find that just about
all people — adults and kids — feel some anxiety before a test. In fact,
a small dose of anxiety can be helpful, keeping you sharp and focused. But when your
symptoms take over so that you can't function or when you're so anxious that you feel
sick, you might not be able to do your best.
Why Do We Take Tests?
If teachers know that students get stressed out about tests, why do they still
give them? Believe it or not, both teachers and students benefit from tests. Tests
measure how well students are learning the skills and information their teachers have
been teaching them and teachers learn if they need to present information in a way
that is better for students to understand.
And tests are a part of life — from the driving test you'll take one day
to the test you'll take if you decide you want to be a doctor.
Who Gets Test Anxiety?
Anyone can get test anxiety, but someone who really wants to do well might be more
likely to feel this way. This is called being a perfectionist (say: per-FEK-shuh-nist).
Kids who worry a
lot also might feel anxious at test time. Perfectionists and worriers find it hard
to accept mistakes they make or to get less than a perfect score. This creates more
pressure for them.
As we mentioned before, not being prepared for a test (duh!) can cause test anxiety.
Kids who don't get enough
sleep also can be more likely to have test anxiety.
What Can I Do?
You might be reading this article and saying, "Hey, that sounds just like me!"
If so, we're glad you recognize that this happens to you. Now you can start taking
steps to lessen your test anxiety.
Here are some ways to do that:
Ask for help. Talk to your mom or dad, your teacher, or your school guidance counselor.
Just talking to someone about test anxiety can make you feel better. Describe what
happens to you when you're taking a test and these people can help you figure out
some solutions. For instance, learning study skills can boost your test-day confidence.
Be prepared. Pay attention in class. Do your homework.
Study for the test.
On test day, you're more likely to feel like you know the material.
Expect the best. Once you have prepared, think positively. Say
to yourself, "I studied and I'm ready to do my best."
Block bad thoughts. Watch out for any negative messages you might
be sending yourself about the test ("I'm no good at taking tests" or "I'm going to
freak out if I get a bad grade"). These thoughts can make anxiety worse and make it
harder for you to do well on the test.
Accept mistakes. Everyone makes mistakes. Be more forgiving of
your own mistakes, especially if you prepared for the test and set out to do your
Take care of yourself. You'll feel your best if you get enough
playtime, sleep, and eat nutritious food. This is important all the time, but be extra
sure you get all three the day before a test.
Breathe. OK, so you already know how to breathe. But did you know
that breathing exercises can help calm you down? (Just try not to take in too much
air because it might make you feel dizzy.) Here's how to do it: Inhale (breathe in)
slowly for four counts and deeply through your nose, and then exhale (breathe out)
slowly through your mouth. Do this two to four times, and you just might breathe easier
the next time you're taking a test!