@State Apr 2018 - Test Anxiety

Text Anxiety - You Likely Have It; Here Are Some Solutions

test anxiety photo - student chewing pen staring at laptop

Todd Carson, a counseling faculty at SDSU's Counseling & Psychological Services, shares a few tips for students gearing up for midterms and finals and who may be experiencing test anxiety.

Why it matters: Many people have test anxiety, which can lead to underperformance on exams no matter how much you study and how much you know. Strategies exist to help overcome this anxiety to improve test performance.

Test anxiety can really mess with your head, but it can be managed with the proper skills.

"You don't just go to the gym and do 100 bicep curls," said Todd Carson, a counseling faculty at San Diego State University's Counseling & Psychological Services. "You take breaks between reps so you can recover and then lift more. The same works with preparing for tests."

Estimates indicate that anywhere between 18 to 38 percent of students experience text anxiety, Carson said.

To help student identify and address test anxiety, Carson will be presenting "Text Anxiety: Taming the Terrible Test" March 22, 12:30-1:20 p.m. in Room 430 of the Love Library. Hold your calendar for another session, to be held at the same time on April 26 at the SDSU Pride Center.

Carson also shared a few tips and reminders on how best to manage test anxiety.

Know the Signs and Symptoms

"If you are nervous because you haven't studied, and you crammed all night then, yeah, that anxiety is appropriate," Carson said.

But test anxiety is different.

It appears as nervous energy before and during exams. It also comes in the form of negative, self-doubting thoughts, "which take away time and energy from being able to answer questions," Carson said.

Other symptoms include fear, anger, headaches, nausea, rapid heartbeat, sweating, shaking, and difficulty concentrating. Test anxiety might cause students to procrastinate or avoid studying and tests. It can also lead to panic attacks.

"Text anxiety can be pretty a complicated thing to identify because it frequently goes along the lines of stigma: women in stem; it may be based on your family's history placing high emphasis on getting a degree; first generation students may be carrying hopes and dreams of their families; or it can just be a class that means a lot," Carson said. "It's about the meaning associated with the class and largely due to the attributions we place on those classes - not the content."

"You are better than you think you are, but test anxiety can lead to a full letter grade in underperformance. We could fill Viejas Arena with students who lost a letter grade due to test anxiety alone."

Hone Your Study Skills

Though cramming may seem like a rite of passage for students, it will not be enough to help you retain information.

"You really have to be a good student and have good study stills; raw horse power will not be enough at some point," Carson said.

For example, if you find that your faculty member teaches in a style that is not as comfortable for you, be sure to translate the information provide into a style that resonates. Make visuals, develop concept maps, turn your notes into diagrams - such techniques will help you to learn faster and retain information better.

Having trouble with that? Carson recommends connecting with academic mentors and tutors to help you improve not only your content knowledge, but to gain a stronger understanding of the learning processes and exactly how you should go about studying.

Do This; Not That

Carson offers a number of tips to help with test anxiety, such as incorporating relaxation and breathing techniques.

"Being prepared for tests can be as important as having content knowledge," Carson said.

He encourages students to follow his steady advice:

  • Avoid mindlessly writing down things professors say. Learn note taking skills that best suit your learning style.
  • Avoid hours-long study sessions. Be efficient with your learning. Studying in smaller sessions more often will help you learn faster and more thoroughly. Break up longer study sessions into 45-50 minute sections with 10-15 minute breaks in between to maintain focus and concentration and keep your energy up.
  • Don't cram. Make studying habitual, like brushing your teeth (hopefully). Plan study sessions into your daily and weekly schedules, as you would meals or workout time. This will help avoid the not-so-helpful cram session.
  • Don't feed in to negative self-talk. Be attentive to your thoughts during tests. Be your own cheerleader. Don't pay attention to negative self-talk about your performance and potential.
  • Don't ignore seeking help. Take advantage of SDSU resources; tutoring, writing and math labs, academic mentors, and Supplemental Instruction are there to help.

"Text Anxiety: Taming the Terrible Test" is one of several events Counseling & Psychological Services hosts as part of its Single Servings series.