“38.5 % of students self-reported having experienced test anxiety, which negatively impacted their performance at some point in their academic career.”
(Gerwing et al., 2015)
Before the test
Have you gotten enough sleep? Did you have a well-balanced meal beforehand? Feeling physically fueled and energized can reduce feelings of anxiety (McMaster University, 2021). Sleeping 7-8 hours a day provides the best results for concentration and less anxiety. You can also focus on other activities to distract you from thinking about the test, such as:
- Go for a walk
- Talk to a friend
- Work on other tasks or hobbies
- Write your thoughts down in a journal
If you’re struggling to study during this midterm and exam season, review the Studying and Taking Exams tip sheet to provide you with the best strategies for studying. If available, take advantage of office hours offered by professors and teaching assistants who can help answer any test-related questions. You can book an appointment with an Academic Coach from the Writing and Academic skills hub through OSCARplus to support you with studying and test-taking strategies, time management and more.
If you need additional support, there are resources on campus to help. Student Accessibility Services provides Academic Accommodations for students with disabilities, including mental health support.
During the test
If you find yourself feeling anxious during a test, it can help to have a toolkit of coping strategies (Queen’s University, 2023b). You can use grounding exercises to reduce anxiety during a test. Here are some strategies that might help:
- Progressive muscle relaxation: Take several slow, deep breaths and consciously relax one muscle at a time. Watch Headspace meditation video on breathing exercises to guide you.
- Visualization: Close your eyes or lower your gaze. Form a mental image of a peaceful, calming place or situation, such as how you will relax after the test. Try to include as many senses as possible, such as smell, sight, sound, and touch.
- Self-compassion and introspection: Rather than to question, feel sad or guilty about how you feel, recognize and be open to whatever you are feeling and why you feel a certain way (University of Calgary, 2023). Be kind to yourself and approach your feelings with a nonjudgmental attitude. You can journal or meditate.
After the test
Reflect on the test with a positive mindset:
- Think about what you did well rather than what went wrong. e.g., (I got this right/this question was easier).
- Think about where you struggled and why (without criticizing your mistakes).
- Think about what you need to do next.
Set boundaries if you find it unhelpful to talk to peers about the test after it is over. If you do want to talk about the test, be conscious of other’s needs in this area as well. Now that the test is over, you can focus on other activities. It is good to celebrate your hard work!
If you are still feeling anxious about a test after it is over, it may be helpful to join counselling groups at the Student Wellness Centre or speak to a counsellor one-on-one.
Improve your writing and study skills! Book an appointment with a writing advisor and/or academic coach on OSCARplus. Questions? Email (skills@mcmaster.ca).
Resources
Gerwing, T. G., Rash, J. A., Allen Gerwing, A. M., Bramble, B., & Landine, J. (2015). Perceptions and incidence of test anxiety. Canadian Journal for the Scholarship of Teaching and Learning, 6(3), 1-17. Retrieved from http://libaccess.mcmaster.ca/login?url=https://www.proquest.com/scholarly-journals/perceptions-incidence-test-anxiety/docview/1773222152/se-2
Queen’s University. (n.d.). Managing test anxiety. SASS. https://sass.queensu.ca/resources/online/test-anxiety
University of Calgary. (2023a, February 16). Learning module: Test anxiety – lesson 1. Taylor Institute for Teaching and Learning. https://taylor-institute.ucalgary.ca/resources/module/test-anxiety/understanding
University of Calgary. (2023b, February 16). Learning module: Test anxiety – lesson 2. Taylor Institute for Teaching and Learning.