By: Grace Brown

We all tend to get a little nervous before a big interview, test, or presentation. It’s part of what makes us human. However some students feel significant anxiety before, during and even after a test. Fortunately, we can reduce this stress by recognizing the symptoms and controlling the conversation we have with ourselves.

Let’s start by defining what testing anxiety is. According to The Learning Center at UNC, test anxiety is “a combination of physical symptoms and emotional reactions that interfere with your ability to perform well on tests.” When test anxiety arises, you could experience a number of symptoms including sweating, shaking, a rapid heartbeat, dry mouth, fainting, and nausea. However, some cases that are less severe can cause the feeling of having “butterflies” in your stomach.

Many people who experience test anxiety might fidget, avoid test situations, engage in self-doubt, negative self-talk or forgetfulness. When you feel your mind go blank right as you are about to take a test, this could be a symptom of test anxiety. Negative self-talk is that inner dialogue that prevents you from reaching your goals and greatest potential. While these symptoms may seem bad, luckily there are many coping strategies that can improve your test-taking experience.

According to Mayo Clinic, there are many ways to remedy negative self-talk. The first is identifying areas you need to change. Identify areas of your life that you tend to think negatively about and try to approach them with optimism. The second is to check yourself. If you catch yourself thinking negative thoughts, try to redirect to a positive thought. The third is being open to humor – it is okay to laugh at yourself! The fourth is to follow a healthy lifestyle and exercise and eat a balanced diet, it can make all the difference. The fifth is to surround yourself with positive people who support you and are willing to give constructive advice. And finally, practice positive self-talk. Go easy on yourself and don’t say anything about yourself you wouldn’t say about someone else.

Corporate Communication major, Olivia Olsen, offered some helpful tips on how to reduce stress and anxiety. “Something that helps me with anxiety is to breathe. Which I know is a little bit cliché, but it seriously makes a difference. I count to four on the inhale, hold it in for two counts, and exhale for five counts.”

In terms of test preparation, many find it helpful to explore different study methods. For example, you can use flashcards to quiz yourself or have someone else quiz you. You can make a study group with students from your class to prepare and help one another. Practice teaching someone else the material so you know you understand it. For an oral test such as a speech or presentation, practice giving it as you would on the test day. Practice in front of your friends, roommates, or parents. You can even find an empty classroom to get comfortable standing in front of a larger room.

“For presentations, I love the Superhero pose method. It’s been life-changing for presentations. I usually stand in the mirror with my chest puffed out and my hands on my hips,” said Olsen.

Talk to your professors about what is making you nervous. Go into office hours and go over your study methods and preparation style to ensure you are on the right track and if not, they will help you get to where you need to be.

To reduce stress before a test or presentation, you can try many strategies. Try going to a yoga class or watching a video and practicing your breathing. Make sure to eat a good meal the day of to fuel your brain. Don’t stay up all night studying, make sure to get a good night’s sleep the night before a test. These are all ways to reduce negative self-talk so you can feel good about your test preparation.

Corporate Communication major, Cece Rulan, had some tips to share with students. “My go-to tip for studying is to hand-write all of the important information down. I typically get some printer paper and colored pens and write down all of the information which really helps the information stick in my head,” Rulan said. She also suggested having others quiz you, taking study breaks by watching a show, eating some food, or even taking a quick power nap to help you recharge.

Testing anxiety is something that everyone suffers from at one point or another in their life. But by using these helpful tips, you can reduce some of that anxiety and ensure you are doing everything you can to maintain a positive outlook on life and testing situations.