Why Are You So Anxious During Test Taking?

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Test anxiety is a psychological condition in which people experience extreme distress and anxiety in testing situations. While many people experience some degree of stress and anxiety before and during exams, test anxiety can actually impair learning and hurt test performance.Test anxiety is a type of performance anxiety. In situations where the pressure is on and a good performance counts, people can become so anxious that they are actually unable to do their best.

Many peopleexperience stressor anxiety before an exam. In fact, a little nervousness can actually help you perform your best.However, when this distress becomes so excessive that it actually interferes with performance on an exam, it is known as test anxiety.

How to Handle Performance Anxiety as an Athlete

Identifying Test Anxiety

While people have the skills and knowledge to do very well in these situations, their excessive anxiety impairs their performance. The severity of test anxiety can vary considerably from one person to another. Some people might feel like they have “butterflies” in their stomachs, while others might find it difficult to concentrate on the exam. This can also manifest in the following ways:

A little bit of nervousness can actually be helpful, making you feel mentally alert and ready to tackle the challenges presented in an exam. TheYerkes-Dodson lawsuggests that there is a link between arousal levels and performance. Essentially, increased arousal levels can help you do better on exams, but only up to a certain point.

Once these stress levels cross that line, the excessive anxiety you might be experiencing can actually interfere with test performance.

Excessive fear can make it difficult to concentrate and you might struggle to recall things that you have studied. You might feel like all the information you spent some much time reviewing suddenly seems inaccessible in your mind.

You blank out the answers to questions to which you know you know the answers. This inability to concentrate and recall information then contributes to even more anxiety and stress, which only makes it that much harder to focus yourattentionon the test.

Symptoms of Test Anxiety

According to the Anxiety and Depression Association of America, symptoms of test anxiety can be physical, behavioral, cognitive, and emotional.

Physical Symptoms

Physical symptoms of test anxiety include sweating, shaking, rapid heartbeat, dry mouth, fainting, and nausea. Sometimes these symptoms might feel like a case of “butterflies” in the stomach, but they can also be more serious symptoms of physical illness such as nausea, diarrhea, or vomiting.

Cognitive and Behavioral Symptoms

Cognitive and behavioral symptoms can include avoiding situations that involve testing. This can involve skipping class or even dropping out of school. In other cases, people might use drugs or alcohol to cope with symptoms of anxiety.

Other cognitive symptoms include memory problems, difficulty concentrating, andnegative self-talk.

Emotional Symptoms

Emotional symptoms of test anxiety can include depression, lowself-esteem, anger, and a feeling ofhopelessness.Fortunately, there are steps that students can take to alleviate these unpleasant and oftentimes harmful symptoms. By learning more about the possible causes of their test anxiety, students can begin to look for helpful solutions.

Is test anxiety a disorder?Test anxiety is not recognized as a distinct condition in theDiagnostic and Statistical Manual of Mental Disorders(DSM-5-TR). However, it can sometimes occur as a manifestation of another anxiety disorder such associal anxiety disorder,generalized anxiety disorder, orspecific phobia.

Is test anxiety a disorder?

Test anxiety is not recognized as a distinct condition in theDiagnostic and Statistical Manual of Mental Disorders(DSM-5-TR). However, it can sometimes occur as a manifestation of another anxiety disorder such associal anxiety disorder,generalized anxiety disorder, orspecific phobia.

Causes of Test Anxiety

While test anxiety can be very stressful for students who experience it, many people do not realize that is actually quite common. Nervousness and anxiety are perfectly normal reactions to stress. For some people, however, this fear can become so intense that it actually interferes with their ability to perform well.

So what causes test anxiety? For many students, it can be a combination of things. Poor study habits, poor past test performance, and an underlying anxiety problem can all contribute to test anxiety.

A few potential causes of test anxiety include:

Biological Causes

In stressful situations, such as before and during an exam, the body releases a hormone called adrenaline. This helps prepare the body to deal with what is about to happen and is commonly referred to as the"fight-or-flight" response. Essentially, this response prepares you to either stay and deal with the stress or escape the situation entirely.

In a lot of cases, this adrenaline rush is actually a good thing. It helps prepare you to deal effectively with stressful situations, ensuring that you are alert and ready. For some people, however, the symptoms of anxiety they feel can become so excessive that it makes it difficult or even impossible to focus on the test.

Symptoms such as nausea, sweating, and shaking hands can actually make people feel even more nervous, especially if they become preoccupied with these test anxiety symptoms.

Mental Causes

In addition to the underlying biological causes of anxiety, there are many mental factors that can play a role in this condition. Student expectations are one major mental factor. For example, if a student believes that she will perform poorly on an exam, she is far more likely to become anxious before and during a test.

Test anxiety can also become a vicious cycle. After experiencing anxiety during one exam, students may become so fearful about it happening again that they actually become even more anxious during the next exam.After repeatedly enduring test anxiety, students may begin to feel that they have no power to change the situation, a phenomenon known aslearned helplessness.

RecapThree common causes of test anxiety include behavioral, biological, and psychological factors. Behaviors like failing to prepare can play a role, but the body’s biological response to stress can also create feelings of anxiety. Mental factors, such as self-belief and negative thinking, can also lead to test anxiety.

Recap

Three common causes of test anxiety include behavioral, biological, and psychological factors. Behaviors like failing to prepare can play a role, but the body’s biological response to stress can also create feelings of anxiety. Mental factors, such as self-belief and negative thinking, can also lead to test anxiety.

How to Overcome Test Anxiety

So what exactly can you do to prevent or minimize test anxiety? Here are some strategies to help cope:

Therapy and Medications Can Also HelpIf you need extra support, make an appointment with your school counselor or primary care physician.Depending on the severity of your symptoms, your physician may also recommendcognitive-behavioral therapy (CBT), anti-anxiety medications, or a combination of both. CBT focuses on helping people change both the behaviors and underlying thoughts that contribute to unwanted behaviors or feelings.

Therapy and Medications Can Also Help

If you need extra support, make an appointment with your school counselor or primary care physician.Depending on the severity of your symptoms, your physician may also recommendcognitive-behavioral therapy (CBT), anti-anxiety medications, or a combination of both. CBT focuses on helping people change both the behaviors and underlying thoughts that contribute to unwanted behaviors or feelings.

If you need extra support, make an appointment with your school counselor or primary care physician.

Depending on the severity of your symptoms, your physician may also recommendcognitive-behavioral therapy (CBT), anti-anxiety medications, or a combination of both. CBT focuses on helping people change both the behaviors and underlying thoughts that contribute to unwanted behaviors or feelings.

Test anxiety can be unpleasant and stressful, but it is also treatable. If you believe that test anxiety is interfering with your ability to perform well, try utilizing some self-help strategies designed to help you manage and lower your anxiety levels.

If you or a loved one are struggling with an anxiety disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with an anxiety disorder, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Doherty JH, Wenderoth MP.Implementing an expressive writing intervention for test anxiety in a large college course.J Microbiol Biol Educ. 2017;18(2):18.2.39. doi:10.1128/jmbe.v18i2.1307American Psychological Association.Performance anxiety.Porcelli AJ, Delgado MR.Stress and decision making: effects on valuation, learning, and risk-taking.Curr Opin Behav Sci. 2017;14:33-39. doi:10.1016/j.cobeha.2016.11.015Henderson RK, Snyder HR, Gupta T, Banich MT.When does stress help or harm? The effects of stress controllability and subjective stress response on stroop performance.Front Psychol. 2012;3:179. doi:10.3389/fpsyg.2012.00179Anxiety and Depression Association of America.Test anxiety.Chand SP, Marwaha R.Anxiety. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.Spielberger, CD, Anton, WD, & Bedell, J. The nature and treatment of test anxiety. In M. Zuckerman & CD. Spielberger (Eds.), Emotions and Anxiety: New Concepts, Methods, and Applications. London: Psychology Press; 2015.Cleveland Clinic.How sleeping better can give your brain a big boost (+ tips for making that happen).Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B.The effect of study preparation on test anxiety and performance: a quasi-experimental study.Adv Med Educ Pract. 2019;10:245-251. doi:10.2147/AMEP.S192053

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Doherty JH, Wenderoth MP.Implementing an expressive writing intervention for test anxiety in a large college course.J Microbiol Biol Educ. 2017;18(2):18.2.39. doi:10.1128/jmbe.v18i2.1307American Psychological Association.Performance anxiety.Porcelli AJ, Delgado MR.Stress and decision making: effects on valuation, learning, and risk-taking.Curr Opin Behav Sci. 2017;14:33-39. doi:10.1016/j.cobeha.2016.11.015Henderson RK, Snyder HR, Gupta T, Banich MT.When does stress help or harm? The effects of stress controllability and subjective stress response on stroop performance.Front Psychol. 2012;3:179. doi:10.3389/fpsyg.2012.00179Anxiety and Depression Association of America.Test anxiety.Chand SP, Marwaha R.Anxiety. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.Spielberger, CD, Anton, WD, & Bedell, J. The nature and treatment of test anxiety. In M. Zuckerman & CD. Spielberger (Eds.), Emotions and Anxiety: New Concepts, Methods, and Applications. London: Psychology Press; 2015.Cleveland Clinic.How sleeping better can give your brain a big boost (+ tips for making that happen).Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B.The effect of study preparation on test anxiety and performance: a quasi-experimental study.Adv Med Educ Pract. 2019;10:245-251. doi:10.2147/AMEP.S192053

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Doherty JH, Wenderoth MP.Implementing an expressive writing intervention for test anxiety in a large college course.J Microbiol Biol Educ. 2017;18(2):18.2.39. doi:10.1128/jmbe.v18i2.1307American Psychological Association.Performance anxiety.Porcelli AJ, Delgado MR.Stress and decision making: effects on valuation, learning, and risk-taking.Curr Opin Behav Sci. 2017;14:33-39. doi:10.1016/j.cobeha.2016.11.015Henderson RK, Snyder HR, Gupta T, Banich MT.When does stress help or harm? The effects of stress controllability and subjective stress response on stroop performance.Front Psychol. 2012;3:179. doi:10.3389/fpsyg.2012.00179Anxiety and Depression Association of America.Test anxiety.Chand SP, Marwaha R.Anxiety. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.Spielberger, CD, Anton, WD, & Bedell, J. The nature and treatment of test anxiety. In M. Zuckerman & CD. Spielberger (Eds.), Emotions and Anxiety: New Concepts, Methods, and Applications. London: Psychology Press; 2015.Cleveland Clinic.How sleeping better can give your brain a big boost (+ tips for making that happen).Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B.The effect of study preparation on test anxiety and performance: a quasi-experimental study.Adv Med Educ Pract. 2019;10:245-251. doi:10.2147/AMEP.S192053

Doherty JH, Wenderoth MP.Implementing an expressive writing intervention for test anxiety in a large college course.J Microbiol Biol Educ. 2017;18(2):18.2.39. doi:10.1128/jmbe.v18i2.1307

American Psychological Association.Performance anxiety.

Porcelli AJ, Delgado MR.Stress and decision making: effects on valuation, learning, and risk-taking.Curr Opin Behav Sci. 2017;14:33-39. doi:10.1016/j.cobeha.2016.11.015

Henderson RK, Snyder HR, Gupta T, Banich MT.When does stress help or harm? The effects of stress controllability and subjective stress response on stroop performance.Front Psychol. 2012;3:179. doi:10.3389/fpsyg.2012.00179

Anxiety and Depression Association of America.Test anxiety.

Chand SP, Marwaha R.Anxiety. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.

Spielberger, CD, Anton, WD, & Bedell, J. The nature and treatment of test anxiety. In M. Zuckerman & CD. Spielberger (Eds.), Emotions and Anxiety: New Concepts, Methods, and Applications. London: Psychology Press; 2015.

Cleveland Clinic.How sleeping better can give your brain a big boost (+ tips for making that happen).

Yusefzadeh H, Amirzadeh Iranagh J, Nabilou B.The effect of study preparation on test anxiety and performance: a quasi-experimental study.Adv Med Educ Pract. 2019;10:245-251. doi:10.2147/AMEP.S192053

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