College is a time that is full of new and exciting experiences - but it’s also a time of newfound stresses, pressures, and decisions (e.g., "Is this the career I want to pursue?" "How can I best prepare to get the summer internship?"). ![]() Anxiety makes a lot of aspects of college life even more difficult: between relationships, moving, difficult coursework, and life decisions, there are plenty of things for anxiety and worry to feed on. And one aspect of college seems custom-made to fuel anxiety - tests! Whether it's the first exam for a class and you don’t know what to expect, the all-important final exams, or tests related to graduate school admissions (LSAT, MCAT, GRE), anxiety often rears its ugly head, which actually makes sense! These are really important tests, and of course you want to do well on them. But when anxiety gets in the way of your ability to focus, leads to feelings of panic or overwhelm, or makes you freeze up altogether - it’s time to take action. Let’s review signs of test anxiety and research-backed strategies to cope with it. Signs of Test Anxiety in College![]() Feeling nervous and anxious when we are in situations that are very important to us is normal. But if anxiety gets so high that it starts to get in the way of your everyday life? That is a sign that it’s time to hone in on healthy habits and use some coping tools. Here are some red flags to look out for: 🚩 Reviewing the same worries in your mind: Imagining what would happen if you fail, obsessively looking at your GPA or the points you have in a class, or imagining the disappointment of parents/professors/mentors/etc. These worry thoughts are understandable - but if these thoughts become repetitive and sticky - they can get in the way of being able to study, have a conversation, and sleep. 🚩 Insomnia and other sleep troubles: In a time where your lifestyle habits might be changing - you may be eating different foods at different times, napping, consuming more alcohol and/or caffeine, staying out late, or otherwise shifting your schedule - your sleep often suffers (which can lead to more anxiety). But if you’re making an effort to prioritize sleep and are still struggling, it can be a sign that anxiety is taking its toll. 🚩 Seeking excessive reassurance: You may be constantly checking and reassuring yourself that you’ve studied enough by overstudying, rereading and rewriting, and obsessively going over the same materials. Repeated reassurance helps relieve anxiety in the short-term, but it’s an unhelpful coping tool in the long run because it leads to decreased confidence in yourself. . 🚩 Withdrawing from friends and loved ones: When feeling high levels of anxiety in college, you may also start to isolate yourself and stop spending time with friends and doing things for fun, choosing instead to spend more and more time obsessively studying. This can be a way you try to make yourself feel better and more prepared for exams, but if this habit takes hold, it can worsen your overall mental health. 🚩 Avoiding or procrastinating: Instead of constantly studying, the thought of studying could feel so anxiety-provoking and overwhelming, that you find yourself checking out and scrolling through your phone or Netflix instead. Before you know it, the test is soon and you’re feeling overwhelmed about how much you have to study in such little time! All of these things can feel scary and overwhelming in the moment, and there are research-based coping tools that can help you successfully face these challenges. Let’s dive in. Establish Healthy Habits to Reduce Test AnxietySome of the first things to go haywire when college students experience high levels of anxiety are eating, sleeping, and leisure time habits. Trying to “fix” all of these things at once can be overwhelming. Instead, focus on one area and set small, specific, achievable goals. Step by step, you’ll be on your way to re-establishing healthy habits. ➡️ Sleep regularly: Sleeping at regular hours (as difficult as that may be in college!) and at regular intervals makes a huge difference. Keep an eye on caffeine intake (and minimize sugar intake), especially in the few hours before you go to bed. Try to limit your time on screens in the one hour leading up to nighttime sleep, so that your brain and body can get ready for sleep. Ideally, establish a routine for yourself by going to bed and waking at similar times each day.! ➡️ Eat healthy: When your schedule and life is so hectic with studying and exams, it can be easy to miss out on eating three meals at (roughly) the same time each day. Of course, you should enjoy your favorite foods on occasion, but try to focus on fruits, veggies, and protein, while limiting your oils, sugars, and empty calories. ➡️ Find time for friends and fun: Studying is important, but it is essential to give your mind and body a break! Find time to do things you enjoy, whether that is reading a favorite book, listening to music, or working on a hobby. Spending time outdoors can also help to boost your mood and lower anxiety. Make it a priority to spend time with friends: eat meals together, find something fun to do in your community (e.g., farmers market, or go out to a movie or theater performance). Use Cognitive Behavioral Therapy (CBT) Strategies to Cope with AnxietyCognitive Behavioral Therapy (CBT) is an effective, science-backed treatment that helps you change the way you think, and as a result, helps you change the way you feel and behave. Let’s walk through a few CBT strategies that can be helpful when you’re caught up in worry and anxiety. Step 1: Get Specifics on the Worry![]() There are many thoughts swirling around your mind when you’re anxious. These thoughts can feel overwhelming, but try to look at them without judgment and just take note of specific worries you’re dealing with. Your list might look something like this: 💭 “I’m going to bomb this test. If I fail this exam, I’ll be so behind, and will probably fail the class.” 💭 “I really want to get this Communications degree - if I don’t do well on this test, I might lose my chance.” 💭 “Nobody else is so worried and stressed about this exam - all my classmates are more prepared than I am. Something is wrong with me” Step 2: Gather Evidence about the Specific Worry + Challenge the Worry with Facts!![]() Look at evidence from your past experiences and other related data. What is a reasonable prediction for this specific situation? Consider what is likely to ACTUALLY happen (not the worst-case scenario anxiety is yelling about)! Use this evidence to talk back to the worry and develop a more healthy, realistic coping thought. 💭 Evidence: “I failed one class in high school, and I was able to take it again." ✅ Coping Thought: "Failing a class would be upsetting, but it isn’t the end of my career.” 💭 Evidence: “I've felt nervous about my performance on tests before and I’ve often ended up doing better than I expected on them.” ✅ Coping Thought: "Even though I’m feeling stressed, if I focus on my studying and coping tools, it’s likely I’ll do alright on this test." 💭 Evidence: "My peers get really anxious about math tests, but that’s a subject that comes easy to me. This test just happens to be harder for me." ✅ Coping Thought: "There’s nothing wrong with me. We all have different strengths and weaknesses." Hold onto those realistic coping thoughts. and write them down. Put them on your mirror on a post-it note and say them out loud to yourself. Keep them handy so that you do not forget them! Step 3: Take a brave step toward doing what scares youRather than overstudying to try and reassure yourself, place yourself in situations that resemble the test you’re worried about. Study in the room the test will take place in, do a practice test if they’re available, or have a friend quiz you with questions. Try to simulate all of the things that might make you nervous - then reflect on the experience! Was it as bad as you thought? What does this show you about what you’re capable of? What might it tell you about how the actual test might go? Step 4: Accept uncertainty![]() Even if this feels impossible, it’s important to practice tolerating uncertainty (rather than diving into excessive reassurance). Here’s what that can sound like: “I’m not sure how this test will turn out. I’m studying and will try my best, so it’s likely to go well, but I can’t know for sure.” So many parts of your life up until now have been uncertain ("Will I get into the college I want?" "Does the person I like feel the same way about me?"), but you have made it through all of these uncertainties. Remember: you’ve coped before, so you can do it again! Consider Working with a Therapist To Help You Learn Effective Coping Tools for Anxiety![]() College can be a difficult and stressful time, and the high pressure you feel can lead to even more anxiety. In addition to using the tools discussed in this blog, you may also benefit from seeing a therapist who specializes in anxiety treatment and can work with you to practice skills and strategies to deal with anxiety. Dr. Elizabeth Penela is a psychologist in South Florida who specializes in cognitive behavior therapy (CBT) for anxiety, OCD, and related issues. She also incorporates other gold-standard treatments that have shown to be effective, such as acceptance and commitment therapy (ACT) and exposure and response prevention (ERP). Dr. Penela has extensive experience working with college students and has seen great success when college students begin to learn and use these research-based strategies. In-person therapy services with Dr. Penela are available in South Florida, and tele-health services are available across 42 U.S. states. If you’re a college student seeking professional help for anxiety or OCD, book a free consultation with Dr. Penela to see if she’s a good fit. If you’re ready to take your life back again from anxiety, Dr. Penela would be honored to join you on this journey. Comments are closed.
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