Como lidar com a ansiedade em testes

Should we be worried about test anxiety?

"Being wobbly about exams or other tests is perfectly normal and all humans feel this way about things that are important to them," says Alison Hotchkiss, accredited BACP (British Association for Counselling and Psychotherapy) school counsellor.

"Being worried or nervously excited does not mean you have a mental illness. This is part of how we have evolved."

It's normal to feel anxious, whether due to self-doubt in a particular subject or general performance anxiety. However, it's important to try and find ways to reduce high levels of test anxiety.

In 2018, the National Education Union (NEU) surveyed 730 UK education staff working in early years up to college years. The results highlight the prevalence of mental health issues in schools and the importance of finding ways to help students cope with pressure.

• 82% of educators feel tests and exams have the biggest impact on the mental health of students.

• 81% of those in secondary school reported that students auto-mutilação as a result of pressures they face.

• 45% reported students having transtornos alimentares.

• 48% said students were having ataques de pânico.

The impact of the COVID-19 pandemic

The past couple of years has seen schools across the UK close during lockdowns and end of year exams cancelled. As a result, it's been a long time since many students have been tested under exam conditions and many of them are feeling less certain about what to expect.

"Counsellors in schools are in a unique position to see the impact COVID-19 continues to have in children's worlds," says Hotchkiss. "Before the pandemic, children at least had the certainty that tests would be going ahead. Now in 2022, there is still a lot of uncertainty. What might sometimes look like apathy is in fact a community trying to deal and cope with these changes and ambivalences."

A study by education research organisation ImpactEd found that the pandemic had negatively impacted student learning and that this affected anxiety levels. Students in years 10, 11, and 13 had the lowest wellbeing scores, which may provide an insight into the increase in test anxiety levels.

Managing test anxiety

According to Hotchkiss, students who experience high levels of estresse in the lead up to tests can significantly reduce their ansiedade through a combination of preparation and self-care techniques.

Knowing what to expect

Good preparation isn't just about subject revision. It can also help you to know what to expect, which can be an effective way to reduce test anxiety.

Revision technique

Remember, allowing plenty of time for subject revision sits within your control. The earlier you start, the more prepared you'll feel. Research has shown that procrastination é strongly correlated to stress and test anxiety.

Autocuidado

"As your exam date approaches, remember that cramming or staying up all night is not the best approach. This can raise stress levels, your brain won't be able to take in all the new information, and sleep deprivation won't help test performance," Hotchkiss cautions.

It's important to look after yourself throughout your revision and especially in the days leading up to your test. You can do this by practising auto-cuidado that benefits both your mental and physical health.

Having perspective

Hotchkiss stresses that exams aren't everything. Of course, for many people maintaining this perspective in the lead-up to an academic test is easier said than done. However, it may help to remind yourself every now and again that you have - and can develop - a variety of skills that can carry you far in life. Having strong interpersonal skills, a positive attitude, and a good work ethic are just a few examples.

Speaking up

Don't forget that if you're feeling overwhelmed – whether due to academic pressure or stress in another part of your life – you don't have to be alone.

Hotchkiss encourages you to speak to an adult that you trust and respect. This could be a current or past teacher, a head of year, or a family member: "Sometimes voicing your concerns out loud can even be enough to get rid of the worry."

If you are worried about the impact of test anxiety on your mental health, there are also several UK helplines ready to provide you with support.