Your Body & Test Stress
Test anxiety tends to have physical responses throughout the body. Knowing this can help you take care of your body, and its chemistry, as a step towards reducing text anxiety. Here are some activities to consider implementing, especially before tests, to reduce the test anxiety you feel.
Engage in Physical Movement
Physical movement and exercise have been confirmed in clinical trials to successfully help reduce anxiety (Harvard Health, Exercising to Relax, 2020). Taking a walk before the exam, stretching in your seat, or tensing/releasing the muscles in your body are all ways to use physical movement to calm the mind.
Practice Breathing Techniques
Rapid, shallow breathing is a common reaction to stress, and can often lead to more stress. Simple breathing exercises can help slow down the body and mind. By engaging in longer breaths that draw from our belly, we’re telling our nervous system to regulate (Princing, 2021, para. 1). Breathe in as slow and deeply as you can, hold your breath for a moment, then exhale slowly. Repeat this several times to help lower your stress levels before or during a test (Harvard Health, Exercising to Relax, 2020).
Get Ample and Deep Sleep
Information from our day is transferred from short-term to long-term memory during sleep (Doyle & Zakrajsek, 2019). Getting adequate sleep the nights leading up to your test allows you to complete the sleep cycle and reach the last couple hours when memory consolidation takes place. It can also improve energy and increase rest, which can have a positive impact on your focus and testing experience. If you have tests several days in a row, try your best to leave enough time for adequate sleep the nights before EACH test. Make a plan for yourself and prioritize sleep!
Eat Nutritious Food & Stay Well-Hydrated
It takes a lot of energy to focus and retrieve information during tests! Prioritize meals as you prepare for your test, and try to have a snack with you during the test, too (as long as food is allowed). If you’re experiencing food insecurity and you’re on the Corvallis campus, reach out to the Basic Needs Center for help and support. Additionally, it’s important to stay hydrated for your body to function at its best. Drink water regularly and take some to your test as well. If you’re feeling anxious, taking a sip of water for a moment might help too!
Notice Your Body’s Response to Caffeine and Sugar
Everyone reacts to caffeine and sugar differently. A certain amount may be useful for a small “kick” of energy, but it’s important to know their impacts on you. Relying on these substances for energy and consuming them in excess might actually increase the anxiety you feel during a test. You may not be able to avoid them completely, but it can be helpful to either limit caffeine/sugar when possible, or know what you’ll experience regarding concentration and/or anxiety levels.
This page is intended to introduce foundational concepts and strategies related to test anxiety.
If you're an OSU student and would like to get help beyond this page or speak with a mental health professional,
please reach out to Counseling & Psychological Services.