6.1 Test Anxiety and How to Control It

Learning Objectives

  1. Learn what test anxiety really is.
  2. Gain strategies for controlling anxiety.

Take the true-or-false quiz below (circle T for true or F for false). There are no wrong answers.

Activity: Testing Your Test Anxiety

T F I have a hard time starting to study for a test.
T F When studying for an exam, I feel desperate or lost.
T F When studying for an exam, I often feel bored and tired.
T F I don’t sleep well the night before an exam.
T F My appetite changes the day of the exam. (I’m not hungry and skip meals or I overeat—especially high-sugar items like candy or ice cream.)
T F When taking an exam, I am often confused or suffer mental blocks.
T F When taking an exam, I feel panicky and my palms get sweaty.
T F I’m usually in a bad mood after taking an exam.
T F I usually score lower on exams than on papers, assignments, and projects.
T F After an exam, I can remember things I couldn’t recall during the exam.

If you answered true to any of the statements in the table above, you have suffered some of the symptoms of test anxiety. Most of us have experienced this. It is normal to feel stress before an exam, and in fact, that may be a good thing. Stress motivates you to study and review, generates adrenaline to help sharpen your reflexes and focus while taking the exam, and may even help you remember some of the material you need. But suffering too many stress symptoms or suffering any of them severely will impede your ability to show what you have learned. Test anxietyA psychological condition in which a person feels distress before, during, or after a test or exam to the point where stress causes poor performance. is a psychological condition in which a person feels distress before, during, or after a test or exam to the point where stress causes poor performance. Anxiety during a test interferes with your ability to recall knowledge from memory as well as your ability to use higher-level thinking skills effectively. To learn more about critical thinking and study skills, see Chapter 3 "Thinking about Thought" and Chapter 4 "Listening, Taking Notes, and Remembering", respectively.

There are steps you should take if you find that stress is getting in your way:

Exercise: Talking Back to Boogie Talk

You’ve learned how negative thoughts contribute to test anxiety and keep you from doing as well as you can. Take some time to disarm your most frequent offenders. From the following list, select three negative thoughts that you have experienced (or write your own). Then fill in the second and third columns for each statement, as shown in the example.

  • I don’t know anything.…What’s the matter with me?
  • If I fail this test, I’ll flunk the course.
  • I should have studied more.…I’ll never make it through.
  • I just can’t think.…Why did I ever take this course?
  • I know everyone’s doing better than I am.
  • If I fail this test, my dad (or husband/wife, boyfriend/girlfriend, teacher) will be mad. I don’t know how I can face them again.
  • I’m going to be the last one done again.…I must really be stupid.
  • I’m getting really tense again; my hands are shaking.…I can’t even hold the pen.
  • I can’t remember a thing.…This always happens to me.…I never do well on anything.
My boogie statement How rational is this thought? Do you have any evidence that it is true? Reasonable reinforcing or affirmation statements you can use to replace it.
Example: I’m drawing a blank.…I’ll never get the answer…I must really be stupid. I’ve missed questions on things that I studied and knew before. I studied this and know it. I’ll visualize where it’s written in my notes to help me trigger my memory.




























Key Takeaways

  • Some stress before a test or exam is common and beneficial.
  • Test anxiety is stress that gets in the way of performing effectively.
  • The most common causes of test anxiety are lack of preparation and negative attitudes.
  • The key to combating test anxiety is to try to reduce stressors to a manageable level rather than try to eliminate them totally.

Checkpoint Exercises

  1. List three things you should do before a test or exam to combat test anxiety.




  2. List three things you can do during an exam to reduce stress.