Make Test Anxiety Work for You

If you're like most people, you just want those feelings of test anxiety to disappear. You might try to talk yourself out of it, but usually this has the reverse effect because then the anxiety becomes your main focus, and every symptom is an alarm that you have failed to control it. At this point the test anxiety will continue to grow and define your test experience. Don't let this happen to you.

Next time you feel panicky before an exam, try something radical - instead of wishing it away, harness the power of anxiety. Here's how it works:

Understand the reaction. Don't beat yourself up for being nervous. Test anxiety is a normal reaction to a perceived "threat" and results in a cascade of biological symptoms such as increased heart rate and faster breathing. The good news is that the neurochemicals involved in this reaction will help you think more quickly. The bad news is that the biological symptoms are also meant for physical action, resulting in a restlessness that makes it difficult to sit still at a desk.

Use the anxiety like a tool. Trying to ignore or talk yourself out of the "fight or flight" response will only make it worse. When test anxiety happens, welcome it as a sign that your body is ready to focus. Decide to work with the anxiety, not against it. Even this small change in your thinking can make a huge difference in your ability to manage the symptoms.

Get rid of nervous physical energy. In addition to embracing the general concept of test anxiety, you'll need to train the physical aspects of test anxiety to make them work in your favor. First, practice deep breathing to counteract the shallow breathing that happens when you're anxious. This will increase the oxygen flow to your brain and help you relax. Then, come up with a physical release for muscular tension that would work for you before the test, such as walking around the testing-center building for five minutes or taking the stairs instead of the elevator. Taking deep breaths during this short physical activity will work wonders for your concentration.

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