Checklist of Anxiety Symptoms and Coping Strategies
Test anxiety can affect students in many ways, often impacting both body and mind. While a little nervousness before a test is normal, overwhelming anxiety can interfere with focus, memory, and performance. Recognizing the different physical, emotional, cognitive, and behavioral symptoms is the first step in understanding how test anxiety shows up and why it may feel so difficult to manage.
Symptoms of Test Anxiety
Physical Symptoms
Rapid heartbeat or palpitations
Sweating (cold or clammy hands)
Shaking or trembling
Shortness of breath or hyperventilation
Nausea or upset stomach
Dry mouth or difficulty swallowing
Muscle tension, headaches, or body aches
Feeling dizzy, faint, or lightheaded
Trouble sleeping before the exam
Emotional Symptoms
Excessive worry before or during the test
Fear of failure
Feelings of helplessness or being stuck
Low self-esteem or self-criticism
Irritability or frustration
Cognitive (Thinking) Symptoms
Racing thoughts
Difficulty concentrating
Mind going blank during the exam
Overthinking or second-guessing answers
Intrusive thoughts about performance
Behavioral Symptoms
Avoiding studying or procrastinating
Over-preparing or cramming excessively
Comparing yourself negatively to others
Rushing through questions or freezing during the test
Difficulty managing time during the exam
Coping Strategies for Test Anxiety
Although test anxiety can feel overwhelming, there are many effective strategies to manage it. Coping techniques can be used before, during, and after exams to reduce stress, increase confidence, and improve performance. By practicing these approaches consistently, students can build resilience and shift from feeling powerless to feeling capable and prepared.
Before the Exam
Prepare gradually – study in smaller chunks over time
Use active study methods (practice tests, flashcards, teaching concepts aloud)
Get enough sleep (7–9 hours)
Eat balanced meals, avoid too much caffeine or sugar
Practice relaxation – breathing, meditation, or muscle relaxation
Visualize success – imagine calmly completing the test
Organize materials the night before
During the Exam
Arrive early to settle in
Ground yourself with slow, steady breathing
Read instructions carefully
Start with easier questions to build confidence
Use time wisely – pace yourself without rushing
Reframe negative thoughts (‘I’ll do my best’ instead of ‘I’ll fail’)
Take mini breaks – stretch or pause for a breath
After the Exam
Avoid replaying every answer – let it go
Reward yourself for the effort
Reflect gently – note what worked for next time
Practice self-compassion – one test does not define you