Sixteen students and one parent just left my classroom after I hosted a math test anxiety workshop. The purpose was to provide some knowledge and insight about how to recognize the cause of their anxiety and to manage it before, during, and after a test.
We discussed what test anxiety is, the causes and symptoms, and then some techniques to manage those symptoms. I used three resources for the workshop (links at end of blog post). Most of the following is primarily from the Anxiety and Depression Association of America at this link. I used some prepared notes as we talked and had students write in causes and symptoms of anxiety, then reflect on what they were experiencing.
Here’s a play by play of the workshop:
First, set up the room with a seating arrangement where everyone can see each other. A circle is best, but tables pushed together to form a square works, too. Have some snacks out and ask student to pass them around and put away phones or homework.
Provide a handout and let students have space to write down the information and reflect on their own experiences. Here’s a test-anxiety-workshop-handout with the guided notes sheet I created and a printed article from teenshealth.org available here. All of the links on the handout are listed at the bottom of this post (since you can’t click on the pdf links).
Encourage students to have a snack and pass the plate of mints (or other snack) around. This gets them to interact on a small (but fun) scale.
Intro: What is test anxiety?
Test anxiety is a type of performance anxiety. Much like a gymnast who has practiced her routine, she will feel nervous the day of the competition. Also, like the first day of school when we, as teachers, meet our class for the first time. We’ve prepared our greeting, have our course information organized and then suddenly get nervous as we actually start to speak. Students feel this during presentations, during competitions, and during tests. A little bit of anxiety can be a good thing. But, when it interferes with your performance, it needs to be recognized, examined and addressed.
- Prepared or not prepared? If you’ve prepared and feel you know the math, you’ve been successful on practice problems and you’ve completed the assignments, you’ve paid attention during class and understood the material, then you are very likely prepared for the test. However, you may not have done all those things and you may be feeling like you should have studied more. As students walk in the room, they are talking about things you are suddenly feeling unsure of. You may now be feeling unprepared for the test. This may be the source of your anxiety.
- Fear of failure and/or the consequences of failing. It’s possible that you have really high expectations of yourself or someone else has really high expectations of you, putting a great deal of pressure on you to perform well on the test. Maybe you think you must get an A or you will not get into that prestigious college. You don’t want to do your best, you want to do THE best.
- Prior bad experiences in math or on tests resulting in a negative attitude towards your performance, or the test, or school. These past bad experiences can be causing anxiety.
After discussing these causes, students were given some time to reflect on what was causing their anxiety. It could be from one, two or all of the above. We took about 5 minutes to share out. This share out allowed students to talk and hear what was causing stress for others. They could share their personal specific situations. After the share time, the mood in the room was more relaxed. People were talking to each other about what was bothering them and what they were worried about.
- Physical: headache, nausea, vomiting, diarrhea, sweating, shortness of breath, rapid heartbeat, light-headedness, and feeling faint. It can even lead to panic attacks which can make a person think they are having a heart attack or can’t breathe. All of these physical symptoms detract from a person’s ability to focus on other things.
- Emotional: People can feel feelings of anger, fear, disappointment or helplessness. All of these feeling interfere with one’s ability to concentrate. They can be a consuming. It is hard to simplify a rational expression on a test if you are dealing with these feelings.
- Behavioral or Cognitive: Having negative thoughts or comparing yourself to others can cause anxiety. Your concentration is lowered when you are telling yourself that you aren’t as good as others.Are you telling yourself you’re bad at math? Or that you are not a good test taker? Those are negative thoughts and they cause anxiety if you are about to take a test.
Again, give students time to write down their symptoms and share out.
Tips and techniques to manage anxiety
Before the test: (and maybe during for some)
- Minimize the susceptibility to anxiety by taking care of yourself. Get enough sleep. Not just the night before the test, but regularly. Eat a healthy breakfast – eggs, oatmeal, something nourishing. Drink water. Get exercise and take time to yourself on a regular basis.
- Make sure you’ve actually prepared. Ask your teacher for guidance. Check resources at TeensHealth.org for ideas about study skills. Studying takes place early and often. Cramming rarely results in sustained strong performance.
- Keep a positive attitude and remember that this test is not a measure of your worth as a person. Do your best and keep expectations reasonable. When you expect A’s and A’s only, well, that’s putting the highest expectation on yourself that you can. Would you do that to a friend? Probably not.
- What would you tell a friend? Tell yourself the same thing. Use positive self-talk. Remember that great 3-pointer you shot, or think about how great your boots look, or how you wrote a great poem, or paper. Think of your favorite song or book. Think of a favorite character from a favorite book and imagine what they would say or do.
- Have a reward planned for after the test. Give yourself something positive to look forward to. A movie after school, ice cream with friends, etc.
During the test:
- If you notice anxiety setting in, work to balance it. For physical symptoms, take three deep, slow breaths. Then, relax your jaw. Actually let your mouth open a bit, making sure your teeth are not touching. Wait 5 seconds. Then relax your shoulders. Pull your shoulder blades down your back and relax. Place both feet on the floor to relax your leg muscles. Jaw, shoulders, legs. Now relax your abdomen. Now your hands. Put the pencil down and rest your hands on the desk or your thighs. Take 3 deep, slow breaths.
- Then, tell yourself how great you are.
- Remember to read the directions and questions. Start with an easy problem. Scan the test before starting. Do the problems out of order. Where possible, check your answers. Always try something on every problem. Your idea is probably a great starting place.
- Focus on the test, not other students.
- Remember to look forward to your reward.
After the test, remember that you did your best. Enjoy your reward. For next time, if you need to study differently, ask your teacher for ideas. If you need more help with managing anxiety, ask the counselors for help, or check out the websites on the handout.
Give students time again to imagine which techniques they can see themselves using. Let them use some space to creat some positiev self-talk messages. Let them think of a possible reward for them selves. Ask them to share out.
Time’s up! Workshop over!