Coping with Test Anxiety
Many students report feeling high anxiety while preparing for—and taking—the GRE. I can relate: I was so nervous on test day my dad had to drive me to the test center!
The thing to keep in mind when it comes to anxiety is that your body is actually doing you a favor. Anxiety is associated with a host of different bodily responses, all of which are amping you up to perform your best: the stress hormone cortisol becomes active in your system; your heart beats faster; you are engaged and alert and attentive. These might not always feel good, but they are helpful! Consider the alternative: how well would test prep go if you were taking a survey on Which “Game of Thrones” Character Are You? Unless you’re obsessed with becoming like Tyrion Lannister, you probably won’t experience a huge amount of anxiety while taking a survey such as this, and so you won’t be as engaged as attentive as you really can be. Anxiety is normal and, in the long run, will help you do your best.
There are, however, instances in which anxiety can lead to reductions in performance. Anxiety can interfere when you’re staring down a problem that, at first glance, appears unsolvable. It can stop you from opening your strategy guide to study after a long day of work. And it can undermine your performance on Test Day if it gets in the way of beneficial problem-solving habits.
So there are times when we might want to do what psychologists call “downregulating” our anxiety. There are several ways to accomplish this.
Before Test Day
– Practice good study habits. Anxiety can build up when we feel we are not doing our best to study and prepare for the test. Be diligent and consistent in the amount of time you spend studying each week. By maintaining this consistency, you can keep up your sense of control over your own outcome and not feel overwhelmed or inundated.
– Exercise. A healthy mind requires a healthy body. Studies have shown that even taking a seemingly insignificant ten-minute walk per day can have significant effects on reducing stress hormones in your body and adding the kinds of endorphins needed to stay positive and productive.
– Keep things in perspective. One principle cause of anxiety is the feeling that the GRE is everything. In fact, though, people have the tendency to overestimate the importance of seemingly big events. In other words, while it may feel like the GRE looms large right now, and that the future hangs in the balance, remember that there are an infinite number of ways and routes to accomplishing your objectives. Whatever the outcome of this test, you will find a way to navigate toward what you want to do. Studies show that you are more resilient than you give yourself credit for.
On Test Day
– Get excited! Because of the variety of neurochemicals zipping around in your bloodstream on this important day, your body is humming like a finely tuned racecar. A recent study has shown that a technique called reappraisal can help you harness this energy toward positive performance. The idea is simple: as you evaluate your feelings before and during the test experience, tell yourself repeatedly, “I’m excited!” What this does is help the brain interpret your physiological symptoms as instances of competence and control—which, given how ready you are for this test, is exactly what they are!
– Breathe. Eastern traditions like yoga and meditation give extremely helpful lessons for keeping a cool head as you face the test. One such lesson is a breathing technique called ujjayi breath, a strategy that calls for a slow, steady breath in and out through the nose, creating a slight constriction in the back of the throat which causes a small but perceptible oceanic sound in the throat and sinuses. Taking five or ten instances of slow, purposeful breath can do wonders for your stress levels.
– Remember what you practiced. Stress and anxiety can sometimes cause people to search in the moment for new, untested approaches to solving problems. Resist this urge. Recall the hours you spent practicing problems just like this and stick to the techniques and strategies you have learned in your preparation. You are ready for this test, and have all the tools and strategies you need! By having faith in your preparation and sticking with what you know, you will be able to resist feeling anxious and instead devote all your mental resources to doing your best.
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