It’s perfectly normal to get a few butterflies in your stomach before an important test, like on SAT® and ACT® test day. Some students, however, may experience more severe test anxiety consistently before every exam. Severe test anxiety isn’t healthy for your mental wellness, and it can actually negatively affect your performance on the exam. Use these test anxiety tips for overcoming your fears.
Navigate Through This Article
21 Tips for Teens with Test Anxiety
1. Prepare for exam day well in advance
It isn’t necessary to get straight As in order to beat test anxiety. However, you’re likely to find that if you are well-prepared for each exam, you’ll sit down to take it more confidently. That, in turn, may translate to better grades, which consequently can also help increase your self-confidence during future exams.
As soon as you find out that you have an upcoming exam at school, start studying for it each day. Similarly, you can engage in test prep for the ACT and SAT tests well in advance, as you can choose your test dates months in advance.
2. Improve time efficiency with effective study methods
How you use your study time is even more important than the amount of time you designate for studying. Use active study methods to make the best use of your time. Active study methods include:
- Explain the material. Rephrase it in your own words, out loud.
- Develop and write down questions as you read through material. Then, try to answer those questions.
- Answer practice questions and take practice tests.
- Teach the material to someone else.
- Participate in group discussion sessions.
3. Sign up for a test prep program that streamlines the process
If the exam that you’re nervous about is the SAT and/or ACT test, then a test prep program can both help you get ready and empower you to feel more confident. Plus, a test prep program takes the guesswork out of what to work on and in what order. You’ll work through lessons, workshops, and practice exams.
4. Be strategic when choosing test dates
Granted, you can’t choose test dates for class exams. However, you can choose test dates for the SAT and ACT tests. You can be strategic by thinking ahead. Are you going to be crazy busy in the fall with the basketball team? Testing during the spring or summer might be best.
5. Plan to take the SAT or ACT test more than once
Students often look forward to getting the SAT and ACT tests done and over with. However, a “one-and-done” approach can be detrimental. Having a testing plan can be an advantage in several ways. If you head into your first test day already knowing that you’re going to take it a second time, then you might not feel as much pressure to perform well. Plus, it’s typical for students to achieve a higher score on their second attempt; students often don’t achieve their target score the first time.
6. Set realistic test score goals
One major cause of test anxiety is setting unrealistic expectations for your test score, which is why one of the top test anxiety tips is to establish realistic expectations. Take an honest look at your past academic performance and choose a target score range a little better than your track record. Then, make a plan for reaching that goal.
7. Take practice tests to become familiar with test content
Full-length practice tests can be very effective for overcoming test anxiety. They allow you to become accustomed to the format, timing, content, and question types. As a result, you’re likely to feel more confident as you sit down to take the real test.
8. Attend workshops to master challenging material
Working through test content on your own is definitely helpful, but to truly conquer your test day jitters you’ll need to have a plan for tackling the most challenging material.
KD College Prep’s workshops are timed work sessions in which you’ll answer questions under the direction of an instructor. You’ll be able to ask questions and receive guidance on how to solve problems efficiently. Plus, these workshops focus on the parts of the SAT and ACT tests that students typically find the most challenging.
9. Avoid cramming the night before the test
Last-minute cramming isn’t an effective way to study for a test. You’re less likely to retain the information you review and may be more likely to increase your anxiety because you’ll feel frantic about not having much time left. Additionally, if you cut your sleep short in order to work in more study time, you’ll also have trouble concentrating on the exam, which can make you even more anxious. Instead, prep for the exam well in advance.
10. Prep consistently, but try to avoid burnout
As important as it is to study in advance of a test in order to master material and gain confidence, it’s also essential to avoid burnout. Consistency is the key—not overdoing it.
If you’re enrolled in a test prep program and you’re experiencing burnout, talk to an advisor to troubleshoot the situation together.
11. Ask for extra help if needed
Some students might not experience severe anxiety before every test—only before tests in certain subjects or topics. For instance, you might be anxious about algebra tests but not history tests. If your anxiety is tied to a specific subject, then it may be helpful to get one-on-one help from the teacher. This can allow you to gain more confidence with the material.
12. Practice relaxation techniques
There are many different relaxation techniques. It’s a good idea to try multiple techniques to find one that works best for you. It’s also important to practice your chosen technique(s) daily; that way, when you feel stressed out, turning to it will seem natural.
You could try:
- Box breathing
- Progressive muscle relaxation
- Autogenic relaxation
- Visualization
- The 333 rule
- Body scan
13. Prioritize your sleep
Students who sleep fewer than six hours each night experience a “pronounced decline in academic performance.” Getting enough good-quality sleep each night is arguably as important as studying, as it boosts your concentration and memory.
14. Eat a nutritious meal beforehand
Did you know that according to the Centers for Disease Control and Prevention (CDC), students who get better grades in school tend to:
- Eat breakfast every day
- Consume fruit and vegetables every day
- Avoid soft drinks
This doesn’t prove a causal relationship, of course, but it does serve to further highlight the importance of eating nutritious foods—both for body and mind. Try to eat healthy meals every day, but especially in the days leading up to the test. And definitely don’t skip breakfast before the test, as doing so can cause problems concentrating.
15. Get some exercise in the days before the test
Did you know that regular exercise is great for cognitive function? Exercising outdoors is even better, as it can sharpen your working memory and attention. You don’t have to train for a marathon to reap the benefits (unless, of course, you want to). Instead, choose sports and activities you genuinely enjoy—whether it’s pickleball or hiking.
16. Avoid excessive amounts of caffeine
You might be tempted to turn to caffeine on the day of a test, especially if you had trouble sleeping the night before. Resist the urge. It will only give you the jitters.
17. Practice positive self-talk
Students with test anxiety often feel trapped in a cycle of negative self-talk. Inside your own mind, you might tell yourself that you’ll never be a good test-taker or a good student. It’s challenging, but you need to break this cycle! Every time you catch yourself being negative, remind yourself of all the times you did well, your strengths, and how much time you spent studying.
18. Remember to read each question carefully
Students often try to rush through tests. This sets the stage for careless errors. Read questions carefully to make sure you know what’s really being asked before you work on solving the problem.
19. Develop a post-test routine
Strategies for overcoming test anxiety primarily focus on what to do before and during the test. However, many students often experience post-test anxiety, as well. For example, you might start to dwell on the questions and answers, and you might feel upset about your performance before you even receive your score.
It’s helpful to develop a post-test routine to deal with your anxiety. Use relaxation techniques you find effective and stay busy. For example, go for a workout, spend time with friends, read your favorite book, or clean your room.
20. Make use of accommodations if need be
If you’ve been diagnosed with disabilities, your Individualized Education Plan (IEP) should specify which accommodations you are entitled to receive, such as extra time for testing or having questions read out loud. Don’t hesitate to make use of these accommodations; they’re offered to you for a reason.
21. Take a step back and look at the big picture
Lastly, remember that you are not your test score. No matter what your score is, you’ll find a place at a college. A college education is an invaluable experience. You’ll get out of it what you put into it, regardless of where you are.
What does testing anxiety feel like?
Test anxiety can manifest in different ways for different people, but it never feels good. It goes beyond emotional symptoms, causing physical problems, as well. In fact, test anxiety causes a physiological response in the body. One study found that cortisol (stress response hormone) rises by at least 15% ahead of high-stakes tests. This rise in cortisol levels is associated with an 80-point drop in standardized test scores. (Cortisol negatively affects memory.) Furthermore, students dealing with non-academic trauma (e.g., poverty) may have cortisol spikes of up to 35%.
What does test anxiety feel like, exactly? It can manifest in both physical and mental symptoms.
Physical symptoms include:
- Sweating
- Shakiness
- Dry mouth
- Pounding heartbeat
In severe cases, students might feel nauseated or even faint. Emotional, cognitive, and behavioral symptoms can include:
- Depression
- Hopelessness
- Distress
- Low self-esteem; feeling inadequate
- Negative self-talk
- Self-doubt
- Test/school avoidance
These symptoms can affect your quality of life, but trying the test anxiety tips above may help.
Is test anxiety normal?
Test anxiety is very common. While the body of research on the subject generally focuses on college students, test anxiety is also prevalent among high schoolers and even younger students. It’s been estimated that between 20% and 40% of students experience it at some point.
What causes test anxiety?
There are so many potential causes. For many students, perfectionism and the fear of failure often go hand-in-hand. Students often set unrealistic expectations for their grades, which can also cause test anxiety. Other students may develop test anxiety because they feel intense external pressure to perform well (e.g., pressure from peers or parents with high expectations). Some may have a diagnosable anxiety disorder, like generalized anxiety disorder (GAD), which affects school life and academics.
At what point should I seek help for anxiety?
Everyone is a little different, but generally, if your anxiety is interfering with your grades, your physical health, or your emotional well-being, then it could be time to talk to your parents/guardians or high school guidance counselor. You may benefit from mental health counseling. It’s best to seek help before the problem becomes severe enough to significantly affect your daily routine and academic outcomes.
How do I know if I need a tutor or test prep program?
Frankly, everyone can benefit from some extra help. Students generally aren’t experts on the SAT and ACT tests, which is why it’s helpful to turn to the people who are. By working with a tutor or through a test prep program, you may find that you’ll not only improve your scores but also grow in confidence.
Need help preparing for test day?
Overcoming test anxiety isn’t easy, but thorough test prep can help. KD College Prep offers a variety of test prep programs and college counseling services. Schedule your free consultation today!