5 Tips to Reduce Test Anxiety for Students

By Jayme Kunze

Final exams are stressful for almost every student, no matter how well-prepared!

However, normal worries can sometimes turn into more debilitating test anxiety that affects not only grades, but self-esteem.

Laura Maniglia, owner of Handle Associates Learning Center in Guilford, offers tips on how to get a handle on exam worries before they affect the grade!

1. Learn to Identify the Signs of Test Anxiety

Maniglia lists several tell-tale tips offs that a student is unusually nervous for that big test. 

• Studying procrastination
• Lack of focus
• Physical manifestations like sweaty palms, headache, difficulty breathing, upset stomach
• Anticipating receiving a poor grade
• Skipping over questions accidentally
• Not being able to remember material that was studied

Maniglia added that test anxiety can start well before high school. According to her research, students in the fourth grade can start to showcase those signs.

2. Develop Healthy Sleep and Exercise Habits

Students can battle the "mental static" of test anxiety by developing everyday, good habits, Maniglia said.

Poor sleep habits in particular, can cause a problem for many high-schoolers, Maniglia said.

"I typically ask my high school students how much they sleep and the average answer I get from them is 6 hours," she said.

Six hours is not enough. According to the CDC website, the sleep guidelines are:

Children 5-10 years: 10-11 hours
Teens 10-17 years: 8.5 - 9.25 hours

Maniglia also recommends that her students exercise regularly and eat well in order to stay in tip-top shape, mentally and physically.

3. Take Control of Your Study Habits and Homework

According to Maniglia, students get a handle on test anxiety  though some proactive studying tips.

"There's organization of time and organization of space," she said. "Make sure the desk is clear and that the folders are organized into the proper compartments."

Time management is also a critical studying component. Manigilia advises that students follow the STING method when preparing for a test or completing an assignment.

S - Start the task
T - Time themselves
I- Ignore everything else
N -No breaks
G -Give themselves a reward: 5 minutes on phone, etc.

She added however, that students should use the STING method in 45 minute intervals in order to maximize focus and success.

4. Stay Focused the Day of the Test

Students should stay focused and positive on the big day! Maniglia recommends eating a healthy breakfast. Avoid the junk food!

And don't give into the anxious environment at school! 

Maniglia advises students not to compare notes with their peers before the test begins. Instead, take deep breaths and when the test arrives, glance it over to create a test time budget to avoid getting stuck on difficult questions.

5. Battle Negative Thoughts, Stay Positive!

Maniglia suggets that anxious test-takers maintain a positive environment. This could be as simple as staying away from peers who engage in negative talk before tests, or could follow a more proactive approach, such as journaling.

"Test anxiety is mainly a performance anxiety, like talking in front of a group," Maniglia said. "Write out all the negative thoughts before the test or even the night before. Write down everything that you feel. Then, take it and throw the page away. It's very cathartic."

Laura Maniglia is the owner of Handle Associates Learning Center in Guilford, Conn. Visit the business' website or Facebook page for more information. Maniglia also blogs on Branford Patch!