Overcoming Test Anxiety When You’re Facing the ACT or SAT

It’s one thing to be a little bit nervous before a big exam, but what if you flat-out panic when you sit down at your desk and your mind goes blank even though you know the information?

You may have test anxiety.

Test anxiety can happen to anybody, but it’s particularly common among high school students when they’re gearing up to take the ACT or SAT simply because these standardized tests hold so much weight in the college admissions process. You know how much is riding on your score, and that can trigger so much worry and self-doubt that you actually “freeze up,” feel sick and can’t think straight.

Fortunately, test anxiety is something you can overcome. Here’s what you need to do:

1. Recognize Your Anxiety as Natural

Test anxiety can manifest through concerning physical symptoms, like a racing heart, sweaty palms, shortness of breath and dizziness or nausea.

It’s essential to recognize these symptoms as soon as they start and remind yourself that they are all normal symptoms of stress.

2. Learn a Relaxation Strategy

There are a couple of relaxation strategies you can learn ahead of test day that can help you regain control of your anxiety and your body:

• Deep Breathing: Inhale for a count of four, hold for a count of four, and exhale for four. Slow, measured breaths can help calm your nerves and allow you to relax.
• Positive Visualization: It’s easy to get anxious when you’re thinking about failing, so you need to reframe your mental narrative. Visualize yourself taking the test with confidence and getting the score that you need.

If you practice these regularly before the big test day comes, it will become an automatic response.

3. Desensitize Yourself Through Repetition

Think of test anxiety as a sort of phobia. People often combat their phobias by repeatedly facing their fears. In this case, it means taking practice tests in controlled environments that closely recreate the conditions of the actual test.

That can help you get familiar and comfortable with all the apects that tend to create test anxiety in the first place, like the silence of the room, the pressure of the clock and – of course – the test itself. Practice tests for both the ACT and SAT are widely available, and they really can help boost your confidence moving forward.

4. Commit to the Proper Self-Care

Finally, make sure that you tend to your physical needs before test day gets here. In the days leading up to the big test, make sure that you eat right, get a decent amount of physical exercise (even if it’s just a walk between practice sessions to clear your head) and get seven to nine hours of sleep each night.

Test anxiety can be a formidable foe, but with the right strategies, you can conquer it and get the score you need to make all of your college admission dreams come true. Remember that feeling a little nervous is natural, but by preparing thoroughly, managing your stress and taking care of your physical well-being, you can overcome test anxiety and achieve your goals. Stay confident, keep your focus and trust in your abilities!