Teachers and educators need to encourage students to do their best. However, they should not push them too far, as it can turn out to be rather stressful. So how can you help students deal with stress caused by online proctoring? This article will give you some insight into the causes of test anxiety and how teachers can help their students.
What Causes Test Anxiety?
Most teachers and parents motivate students using the fear of failure. While a healthy amount of pressure is good, additional stress can usually have the opposite effect. Students might become so scared of their results that they won’t be able to focus on their studies.They struggle to retain information during the test, since they’re constantly worried about getting the right grades to pass that class. It can increase the student's stress, particularly those without a very bright academic record. This issue might be especially significant for nursing students, who face rigorous academic standards.
Additionally, when academic success is associated with personal worth, students might become perfectionists. This can lead to negative self talk and procrastination because students may not attempt tasks unless they believe they can do them perfectly, resulting in racing thoughts.
What Are the Symptoms of Test Anxiety?
Physical Symptoms of Test Anxiety
Most students might feel some physical symptoms of test stress, such as sweating, migraines,, etc. Additionally, students might experience panic attacks due to test anxiety. Knowing about the symptoms of panic attacks is vital, particularly if a student hasn't experienced them before.In most cases, panic attacks are due to intense stress or pressure that students might face when preparing for their exams. Rapid heartbeats usually accompany them, and it might look like the person is experiencing a heart attack.
Emotional Symptoms of Test Anxiety
Besides physical symptoms, some symptoms of test anxiety affect the students emotionally. For instance, they might experience racing thoughts, have negative self talk about their past, or feel stressed and helpless.Stress can affect their mental health, and they might experience more severe symptoms. Since students link their academic performance with their worth, it leads to a feeling of fear that performing poorly would not reflect well on their personality. As a result, they might face some of these emotional symptoms.
Behavioral/Cognitive Symptoms of Test Anxiety
While many people see procrastination as a form of laziness, it usually indicates that the student is struggling with perfectionism. The fear of failing might take over students so much that they would avoid doing their tasks.Additionally, they would also have a hard time concentrating or focusing on their studies. Students might also start comparing themselves to others, oppressing their confidence and morale, thus impacting their test performance.
How to Help Students with Test Anxiety
Focus on Classroom Preparation Efforts
Firstly, teachers should make sure that the students are well-versed in the topics that will appear in the exams. They can review and go through all the vital details before the exam to reduce test anxiety. This way, students can polish their skills and comprehensively understand the topics appearing in the exam.Practice tests are a great way to help students feel more comfortable with the format and expectations of the actual test. Regular practice can provide a deeper understanding and retention of the material, thereby aiding test performance.
It will also give students confidence and boost their morale before the test. Since most tests now happen online, teachers should help students learn how the system works. Students should learn how to manage anxiety by developing strong study habits and organizing their time effectively.
One important aspect of preparation is ensuring students get a good night's sleep. Proper rest helps in reducing test anxiety and improves exam performance.
Discuss With Students their Fear and Anxiety
Some students might not tell you about their feelings, but their behavior will show that they are experiencing some form of anxiety. It is best to learn about the issues students are facing or the reason for the test anxiety.This way, educators better understand the issues the students are going through. They can find the best solution for them to cope with tension and anxiety. As mentioned earlier, some students might feel shy in sharing their feelings. So it is better to ask them if they are facing any difficulties or issues. This is especially important for students with learning disability who may have unique stressors impacting their performance.
Keep Things in Perspective
A single test wouldn't have a significant impact on the academic performance or career of a student. For an adult, it is relatively easy to understand this point of view compared to a student since you have already gone through that phase. So, you can help students understand this perspective by telling them that a test is not everything.They shouldn't stress too much if they don't perform well on one test. Instead, students should learn from the mistakes that they made and move on. Talk to students to understand the problems they face that are driving anxiety and stress.
Use Different Strategies to Combat Anxiety
Students experiencing performance anxiety will have the toughest moments when they will appear for their exams. At that moment, it is vital to take the necessary steps that can mitigate students' anxiety.Teachers should encourage their students to try out some mindfulness techniques to release their tension and stress. Also, discuss and develop some coping skills with students before the exams. This way, they can use those skills to deal with the anxiety acting up during the test and focus on their paper. Additionally, encouraging students to develop time management skills can help in reducing test anxiety.
Developing good time management skills helps students manage anxiety, feel more control over their preparation and reduce last-minute cramming.
Help Them Learn Some Test-Taking Strategies
Helping students develop effective test-taking skills can also boost their confidence and improve their overall performance. It will help them calm their nerves and give them the confidence to sit the test. The best practice is to ensure that students go thoroughly through the paper before they start attempting it.Also, they can start by answering questions they think are easy and know the answers to. It will help them improve their time management and ensure that they can focus more on the difficult part of the test.
Create a Schedule for the Test Preparation
Students suffering from test anxiety would be going through notes or different study materials for hours. Yet, they wouldn't be able to learn anything due to their frantic attempts to study. So, сreating a study schedule can help students improve their test-taking skills and better manage their preparation time.You can check whether the students have all the study material they need to prepare for the test. Also, consider other time jobs, sports activities, etc., so they can focus on their time management and take a pause for doing other things. With a clear schedule, students will have more clarity regarding what, how, and when to study.
Looking at the Bright Side
Most students dealing with stress and anxiety only look at the negative aspects. Therefore, showing them the positive aspects such as previous performances is vital. Moreover, you can explore their skills and let them know how they can use them to prepare for the test. Regular practice can help overcome test anxiety and improve test performance.Practice
For low-stakes tests, you might not need to focus too much on conducting any assessments. However, it can be a great exercise so students can build this habit of practicing before they appear for the test. They can identify the areas where they need improvement and work to boost their test scores. Regular practice can help reduce performance anxiety.Tips for Managing Test Anxiety: Effective Strategies & Techniques
1. Get a good night’s sleep
A good night's sleep is beneficial not only the night before the test but in the days leading up to it. Since your brain is responsible for taking all the information you’ve studied and storing it for test day, getting seven to nine hours of sleep will help you retain the material you’ve learned. Proper rest is also crucial for calming nerves, so don’t neglect sleep when preparing for a big test.2. Take time to learn the material well
Practice makes perfect. Proper preparation is one of the best ways to immediately lower anxiety levels. Give yourself ample time to study and develop a study plan that works for you. Remember, every step you take toward your goal is a step closer to success.3. Exercise regularly
The importance of exercise goes far beyond its physical benefits. Exercise has also been shown to benefit mental health, so take your test anxiety out on the gym. Whether lifting weights, going for a walk, or practicing yoga, getting active typically helps lower your anxiety levels to set you up for success on test day.4. Avoid excess caffeine
While moderate caffeine intake can help increase focus and improve energy, excess caffeine can heighten test anxiety symptoms. If you don’t regularly consume caffeine, then it’s best to continue your current habits. If you enjoy caffeine, be sure to monitor how much you consume, and consider cutting back if you’re experiencing test anxiety.5. Practice relaxation
When you experience anxiety, your body goes into a state of "fight or flight," which can interfere with your ability to focus, think clearly, and perform well on the test. Relaxation techniques can help to counteract this response and promote a sense of calm and relaxation. Some methods to try might include:Deep breathing: Deep breathing is a simple yet effective technique that can help slow down your breathing, lower your heart rate, and reduce anxiety. To practice deep breathing, sit in a comfortable position and inhale deeply through your nose, and exhale slowly through your mouth.
Progressive muscle relaxation: This technique involves tensing and then relaxing each muscle group in your body, starting with your toes and moving up to your head. This can help to release physical tension and promote relaxation.
Mindfulness meditation: This involves focusing on the present moment and letting go of distracting thoughts. This can help to calm your mind and reduce feelings of anxiety. Start by focusing on your breath as it moves in and out of your body. When your mind is drawn to a physical sensation or thought, note it and return your attention to the breath.
6. Visualize success
When you visualize success, you create a mental image of yourself performing well on the test and achieving your desired outcome. This mental rehearsal can help prepare your mind and body for the test experience. As you imagine yourself successfully answering questions and completing tasks, you begin to believe in your ability to do so in real life. When you have a clear mental image of what success looks like, you can stay focused on your goals and avoid getting distracted by negative thoughts or anxiety.7. Seek support
There’s no such thing as a wrong time to seek professional help for improving your mental health. If your grades are suffering due to test anxiety and it’s negatively impacting other areas of your personal life, then speaking to a counselor could have tremendous benefits. Anxiety can be confusing to experience. Counselors can help you understand what’s happening and talk you through how to become more comfortable taking tests and improving your overall mental health.8. Come Up with a Clear Plan
Making the most of your test-taking strategies can help you beat the anxiety during your exam. A clear plan for your exam can help you complete your paper on time. For instance, don't stay on one question for too long or don't change your answer after choosing one option in multiple-choice questions.9. Change Your Focus
If you feel stuck at any particular moment, you should change your focus to different things. For instance, if you encounter a difficult question that you need to understand, then you need to move on to the next one. This prevents racing thoughts from taking over and allows you to maintain your concentration.10. Accommodations
Sometimes dealing with test anxiety would require special accommodations. You might take a short break to get your mind in order or would need additional time since they are doing the test at a slow.Conclusion
The stress and tension of tests can seriously impact the student's physical and mental health. As online teaching is becoming increasingly common, students still find it difficult to operate the technologies and systems.Therefore, it is more than vital to help the students deal with exam stress. The tips and techniques in this article will allow the teachers to help students focus on their studies and reduce their anxiety when appearing for the test.
FAQ
How to deal with anxiety during a test?
To deal with anxiety during a test, teachers can help by encouraging students to take deep breaths, remain calm, and focus on the questions they know first. Providing practice tests and establishing a comfortable environment can also reduce anxiety.How to stop worrying about failing a test?
Teachers can help students stop worrying about failing a test by reassuring them that one test does not define their entire academic career. Encouraging a growth mindset and focusing on learning from mistakes can alleviate the fear of failure.How can teachers reduce test anxiety?
Teachers can help students learn about different coping skills and develop a plan for their studies. They can also encourage them to focus on relaxation techniques, such as deep breathing, that can help you overcome test anxiety during the test.How do you calm students before a test?
Educators can help students use their coping skills to deal with stress and anxiety during their exams. Also, focus on helping students with the preparation, so they are confident in appearing in the exams.How do high schools deal with test anxiety?
Most schools address the issues that are increasing the stress on students before the test. They also conduct regular sessions to ensure that students don't lose track and improve their test scores.What are the 3 causes of test anxiety?
The most common reasons behind test anxiety are no preparation, poor performance, and fear of failure.
