“Feel my fingers” is probably my all-time favorite catchphrase before any test. The below-freezing-temperature on my fingertips marks the onset of a barrage of symptoms leading up to the exam. The period from the start of passing time to the final seconds standing outside the classroom door, you just feel this all-encompassing dread that can be more stressful than the exam itself. You know that feeling: you’re shaking, your brain is deep-fried and served with a side of mashed potatoes, and—at least for me—blood circulation becomes akin to that of an old lady who complains about the cold all the time. That feeling has a name…test anxiety.
As students, we all experience anxiety frequently, especially at a school like Lexington High School that seems to be a never-ending cycle of assessments and assignments. Yet we don’t really think much about the mechanics behind test anxiety itself, which, in my opinion, may be the secret to managing its severity. Very basically, test anxiety is linked to functions of the nervous system. The feeling of anxiety is attributed to the rush of neurotransmitters —little chemical signalers —which signal to the brain and body that “hey, something is wrong and you need to be on high alert,” hence why you feel that fast heartbeat and breathing. This process is further regulated by the limbic system of our brain, which is a set of subcortical structures responsible for large emotional responses, such as the anxiety that we feel.
Now, why does this matter within the scope of school and handling test stress? Anxiety actually hinders our working memory and cognition, which is why managing it is so important. By cognitively realizing that we are stressed, we can redirect our focus and thinking to ‘reframe’ our perspective on an anxiety-inducing situation.
Psychologically speaking, it may be helpful to approach test anxiety from the point of view of cognitive behavioral therapy (CBT). In a shorter time frame, acknowledging negative thoughts and redirecting them to be affirmative instead of self-deprecating is helpful to managing the pitfall feeling.
Challenging negativity by asking yourself whether your thoughts are based on fact or opinion is another great technique that pulls from CBT principles. For instance, when you think that failing one test is going to ruin your whole career, break down that thought by looking beyond immediate impact and focus instead on long-term goals. Additionally, practices like keeping a journal as a reminder of personalized symptoms indicating anxiety could help in the management of test stress in the long term.
Personally, I’ve found that understanding my own anxiety hierarchy has helped identify and manage test anxiety. For example, it has helped me understand why I am anxious and address the root cause rather than trying to push through the stress in the moment!
So, next time you find yourself picking at your nails, scared to death because of an AP Bio test or English essay, just think about these techniques and the neuroscientific background behind what you are feeling. After all, knowing the foundational mechanics behind stress is what makes it easier to deal with, right?
