Getting worried or anxious before taking a test is a common experience that can affect students of all ages, from grade school to adulthood. It can manifest as nervousness, fear, or even panic before and during exams, impairing performance and causing unnecessary stress. The good news is that there are proven strategies that can help you overcome test anxiety and perform your best.
Prepare and Plan Ahead
One of the most effective ways to combat test anxiety is through proper preparation and planning. After all, the best preparation for good work tomorrow is to do good work today.
Create a study plan or goal for yourself. Break down your study material into manageable chunks and create a realistic study schedule. (Your brain cements learning while you sleep, so spreading your learning out over time will help you to retain information.) If you leave your study time up to chance or for ‘whenever you have the time,’ you’re likely to fall behind or study inconsistently which will affect your performance later. But make sure your plan is realistic. If you can only study three days a week for two hours, don’t set a goal to finish your 40-hour course in a week.
Start studying well in advance to avoid last-minute cramming, which is a major cause of test anxiety. If taking an All-Lines or AdjusterPro course, use our quizzes and practice tests to test your knowledge in real-time.
By organizing your time effectively and adopting active learning strategies, you’ll build confidence in your knowledge and reduce anxiety.
Actively Learn
Throughout your education, you likely engaged in a variety of learning methods. Two of the most important were active learning versus passive learning. Think of passive learning as what you most likely did later in your life: reading, looking at presentations, or listening to a lecture or lesson from a teacher. In passive learning, you don’t really do much but sit and try to absorb the information.
Active learning, on the other hand, is taking the information you absorbed and actively doing something with it to help further your understanding and retention. Younger students do a lot of active learning. (It’s probably why you remember elementary school being way more fun than high school!) Active learning takes the lesson and creates an action around it. Think back. Did your teacher turn a lesson into a game? Were there times where you drew a picture or did a craft around something your class was learning? Your teacher was employing active learning techniques to help you understand the material.
The latest research has consistently shown that students who engage in ‘active learning’ techniques feel less anxiety and perform better on exams. As you prepare for your test, think about ways to turn your passive learning of the material into active learning. This will not only help break up your routine but will help you understand and, most importantly for your exam, retain the information.
We’ve worked to include active learning in our courses but there is always more you can do!
Active Learning Ideas:
- Summarize the information
- Self-testing
- Distributed practice (studying in multiple short sessions over a long period of time)
- Translating the information into a different form
- Repeat the information out loud or explain it to a friend
- Take the information you’re reading and write flashcards
- If possible, move around while listening or explaining
Practice Relaxation Techniques
Learning and practicing relaxation techniques can significantly alleviate many types of anxiety, test anxiety included. Deep breathing exercises, muscle relaxation, and mindfulness techniques have been shown to reduce stress and promote a calm state of mind. These techniques help activate the body’s relaxation response, which counteracts the fight-flight-or-freeze response associated with anxiety.
On test day, arrive early so your brain has time to acclimate to the test environment. Generally, the testing room is uncomfortably silent. While this might feel awkward at first, it’s actually highly beneficial. If you start to feel nervous, close your eyes and take slow, deep breaths. Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this process several times while focusing on the sensation of your breath.
If you’re having trouble focusing during the exam, add the visualization of taking a 4-second long lick off an ice cream cone, holding it on your tongue for 4 seconds, and letting it melt for 8 seconds while internally humming the international sound for delicious satisfaction. This simple practice can help you relax and improve your ability to concentrate during the exam.
Adopt Positive Self-Talk
Inner dialogue plays a crucial role in managing test anxiety. Negative self-talk, such as “I’ll never pass my licensing test,” can escalate anxiety and undermine confidence. Positive self-talk can promote a more optimistic mindset and boost test performance. It may feel a little silly, but again, this has been proven to reduce anxiety and fear.
Replace negative thoughts with positive and encouraging statements. Remind yourself of past accomplishments, hard work, and your ability to handle challenges. Use affirmations such as “I am well-prepared, and I can do this” or “I have studied diligently and am ready to showcase my knowledge.” By reframing negative thoughts in a positive light, you can counteract anxiety and build self-assurance. Start this practice early in the studying process so your brain is used to thinking this way once the test arrives.
Engage in Physical Exercise
Regular physical exercise is not only beneficial for your overall health but also for reducing anxiety. Exercising releases endorphins, which are natural mood-boosting chemicals that help reduce stress and anxiety. Studies have also shown that physical activity can enhance cognitive function and improve academic performance.
Now it probably isn’t best to stand up in the middle of your exam and start doing jumping jacks. But adding some moderate-intensity exercise into your routine, such as brisk walking, jogging, or yoga, will benefit you in the long run. Aim for at least 30 minutes of exercise most days of the week. Not only will it help reduce test anxiety, but it will also enhance your overall well-being and cognitive abilities.
If you’re able to do that, even occasionally, think about a light session on test day. (Time permitting, of course.) A quick walk or low-impact yoga session before your test will get all those synapses firing and your body (which includes your brain) ready to perform at peak levels.
Advice from the AdjusterPro Team
Our award-winning customer engagement team has helped thousands of students study for and pass their insurance tests over the years, so we wanted to include their advice for setting yourself up for success on exam day. If you’re feeling worried or struggling with understanding some of the material, give them a call.
- Get a good night’s sleep the night before
- Eat a healthy breakfast/meal before your exam
- Do not stay up all night studying or taking practice exams
During the Exam
- Focus on the questions, one at a time
- Read each question and every answer slowly and carefully
- Answer the question and move on, don’t second-guess yourself
- If you don’t know an answer, eliminate possibilities that you know are incorrect, then choose one
- Remove all distractions
- Be prepared with notepaper, pen, and calculator
- MOST IMPORTANTLY: Remember that you can do this!
Test anxiety is completely normal, but it can be overwhelming. By adopting effective preparation techniques, practicing active learning and relaxation exercises, engaging in positive self-talk, and adding some exercise to your day, you can overcome test anxiety.
Remember, the key is to develop a personalized approach that works for you. With perseverance and these proven strategies, you can approach and pass your licensing exam with confidence.
