Stress for tests is very normal - almost everyone experiences it. But too much stress can actually worsen your performance. In this article, you'll learn how to deal constructively with test stress.
What is test stress?
Test stress is a natural response of your body to a challenge. A little stress can even help - it makes you alert and focused.
But when stress becomes too great, it can backfire. You can't concentrate anymore, you forget things, and you perform worse than you could.
Symptoms of too much test stress:
- Physical: headache, stomach ache, nausea, palpitations, poor sleep
- Mental: concentration problems, forgetfulness, 'blackouts', worrying
- Emotional: anxiety, panic, tearfulness, irritability
- Behavioral: procrastination, avoidance, eating too much or too little
Good preparation reduces stress
The best way to reduce test stress is good preparation:
Start studying on time
Spread the material over several days or weeks. Last-minute cramming causes extra stress and is less effective.
Make a schedule
Plan when you'll study what. A clear plan provides peace and overview.
Make summaries
Writing helps with remembering. Make concise summaries of the most important points.
Test yourself
Practice with old tests or ask yourself questions. This way you know what you already can do and what you still need to learn.
Techniques against stress
Breathing exercises
Breathe in slowly through your nose (4 seconds), hold (4 seconds), breathe out through your mouth (4 seconds). Repeat 5-10 times. This calms your nervous system.
Exercise
A short walk, stretching or some exercise helps release tension. Try to move 20-30 minutes daily.
Visualization
Imagine yourself taking the test calmly and confidently. Visualize success - this prepares your brain for the real moment.
Positive thoughts
Replace 'I can't do this' with 'I've prepared and will do my best'. What you tell yourself influences how you feel.
On the day of the test
In the morning:
- Get up on time - rushing increases stress
- Eat a good breakfast with slow carbohydrates
- Don't 'cram' anymore - trust your preparation
During the test:
- First read all questions carefully
- Start with the easiest questions to build confidence
- If you feel panic: stop, breathe deeply, then continue
- Don't compare yourself to others - focus on yourself
When to seek help?
For persistent or extreme stress, it's wise to seek help:
- You can't sleep well for weeks due to test stress
- You get panic attacks at the thought of tests
- Stress hinders your daily functioning
Where can you go?
The school counselor, mentor, family doctor, or Kids Helpline can help you. You're not alone.
Summary
- A little stress is normal and can help
- Good preparation is the best stress reducer
- Use breathing, exercise and positive thoughts
- On test day: calm, confidence, and focus on yourself
- Seek help if stress becomes too much