By: Josie Mojica

Exam anxiety is a prevalent concern among college students, yet it often goes unaddressed. It is typical to feel nervous for a big test, but for some students extreme feelings of anxiety and stress before tests can significantly hinder their academic achievement and emotional well-being. Read more to better understand exam anxiety and test taking tips to manage it. 

Understanding Exam Anxiety

What is Exam Anxiety?

Exam anxiety is more than the normal nervousness one might feel before a test; it's characterized by extreme worry and stress. This can manifest in physical, emotional, and cognitive symptoms. Physical symptoms may include shortness of breath, rapid heartbeat, nausea, and excessive sweating. Emotional symptoms may include feelings of stress, fear, and inadequacy. Cognitive symptoms may include difficulty concentrating, racing thoughts, and procrastination.

Root Causes

Students can experience heightened test anxiety due to various factors. Some factors  include pressure to succeed, fear of failure, poor test history, perfectionism, or lack of preparation. Understanding these contributors is the first step in understanding how to manage test anxiety.

Effects of Exam Anxiety on Performance and Well-being

Underestimating the impact of exam anxiety can have substantial consequences. Not only can it lead to poor academic performance and grades, but the stress also takes a toll on mental and physical health. Potential negative effects of exam anxiety may lead students to practice negative stress management such as the misuse of drugs or cheating.

Strategies for Managing Exam Anxiety

1. Preparing for Exams

Effective Study Techniques

Creating a structured study plan can alleviate feelings of being overwhelmed. Emphasize consistency over cramming.

Time Management and Planning

Breaking down your study schedule into manageable portions can foster a sense of control and accomplishment.

Setting Realistic Goals

Align your academic objectives with the understanding of your individual capabilities. We all have areas of strength and areas that need improvement. Knowing yours can aid you in setting realistic goals for yourself.

Know The Expectations

Be in communication with your professor about what is expected on the exam and best practices for preparing for it. Often times learning your professor’s teaching and style can be helpful in knowing how to prepare for exams.

2. Coping with Test Anxiety

Deep Breathing and Relaxation Exercises

Calm your body. Breathe deeply from your belly. Tighten various muscle groups, and then relax them. Stand and stretch or shrug shoulders. Close your eyes and count to ten.

Positive Self-Talk and Reframing

Avoid thoughts such as, “I should have done more practice problems.”  Try thoughts such as, “It’s okay if I can’t answer this question—I can answer another question instead.” God's word is full of affirmations of our worth and capability. Replace negative thoughts with the promises found in scripture, and speak life over yourself.

Visualization and Mental Imagery

Focus only on the present moment to help you stay grounded. Example: “I am sitting at a desk in Mars Hall. It is 2:00 pm on Monday.” Visualize success through the lens of faith—imagining ourselves overcoming our trials with the Lord as our steadfast support (Philippians 4:13).

3. Seeking Support

Utilize Campus Resources

Many colleges offer counseling services and academic support. As iron sharpens iron (Proverbs 27:17), lean on the community and resources available to build your strategies in overcoming exam anxiety.

Form Study Groups

Gather with peers to study and encourage one another! You are not alone in your fear and anxiety.

Seek Professional Help If Needed

Recognizing the need for help is a sign of strength. Our therapists at Christian Counseling of Tampa are here to offer support, blending faith-centered counsel with evidence-based practices.

Conclusion

In summary, test anxiety is common amongst college students. Students can experience heightened test anxiety due to various factors. Some factors  include pressure to succeed, fear of failure, poor test history, perfectionism, or lack of preparation. Understanding these contributors is the first step in understanding how to manage your test anxiety. Together, we can journey towards a place of peace and performance that glorifies not only the mind but also the heart within it.

INTERESTED IN GETTING STARTED WITH A THERAPIST IN TAMPA, FL?

College is an exciting time in our lives, but it can also be overwhelming. Balancing academics, extracurricular activities, and social life can cause anxiety. Our therapists can offer support from our North Tampa, FL office and our South Tampa, FL office. To start prioritizing your mental health, follow these simple steps: 

Contact Christian Counseling of Tampa or call us at 813-254-3200

Schedule to meet with one of our counselors at our North or South office.

Start learning how to prioritize and manage your mental health.

OTHER SERVICES OFFERED WITH CHRISTIAN COUNSELING OF TAMPA 

Our Tampa, FL-based therapy practice offers a wide range of services to meet your specific needs. We understand the many ways your mental health may be impacted in life. As a result, our team is happy to also offer play therapy, anxiety treatment, premarital counseling, Christian counseling, counseling for teens and young adults, and therapy for depression. We use a variety of treatment modalities including CBT, EFT, grief therapy, and more! Feel free to learn more about us by visiting our FAQ or blog today.