Symptoms of Test Anxiety

Let's say that you have a big exam coming up. Think about the test date in your mind - picture yourself in front of those questions at the testing center. How do you feel? Are you excited, ready to ace the exam and move into the next chapter of your career? Or do you feel an impending sense of dread, with your stomach tied in knots, anxious for the test to be over so you can relax?

If you fall into the latter group, you're not alone. Test anxiety affects many people of all ages and intelligence, and its symptoms are rooted in your biological "fight or flight" response. For whatever reason, your mind likely perceives an upcoming exam as a threat and then initiates a cascade of hormones that prepare the body for quick action in the face of this threat. But with a little training, you can learn to harness the "fight or flight" symptoms to your advantage. Let's look at the symptoms of test anxiety:

Increased heart rate. This is one of the first symptoms to appear. Even thinking about the test may cause your pulse to quicken involuntarily. For some people this is uncomfortable because they don't feel in control of themselves, and they fear that this lack of control will affect their test performance. But an increased heart rate is actually a good thing in some ways because it gets blood to your brain and helps you think quickly.

Fast, shallow breathing. Another symptom of the "fight or flight" response, fast and shallow breathing, is something you will need to counteract, because your brain needs oxygen to concentrate. Try to take several deep breaths periodically, and make a point of inhaling and exhaling as long as possible.

Dry mouth. The adrenaline that causes you to feel jittery before a test will also dry out your mouth. Keep a bottle of water handy and take sips as needed.

Nausea and other gastrointestinal issues. Since childhood, nervousness of any kind affects our digestive system. If you have test anxiety, you may feel nausea, have stomach cramps, or experience diarrhea. Before an exam, try to avoid excessive amounts of caffeine, and make sure to eat light, healthy meals like toast and fruit or a bowl of cereal. Stay away from fatty or heavy meals, but don't try to test on an empty stomach, either.

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