OSF HealthCare shared strategies on Apr. 6 to help students and young adults manage test anxiety, a common challenge faced during academic evaluations. Lisa Lawrence, a licensed clinical social worker at OSF HealthCare, said that test anxiety can affect individuals of all ages and outlined practical techniques to reduce stress before exams.
Test anxiety is important because it can impact academic performance and self-esteem, influencing future opportunities for students. Addressing these concerns can help promote better mental health and success in educational settings.
Lawrence explained several reasons why people may experience heightened nerves before tests. “People maybe had a negative test experience in the past. They might be connecting test performance with their own self esteem. They may have fear of failure or a desire for perfection,” Lawrence said. She added that symptoms often include increased heart rate, difficulty breathing, dizziness, forgetfulness and nervousness—sometimes described as having “butterflies in the stomach.” According to Lawrence, “Your brain might be interpreting the test as a threat. So your body’s reacting in a way that’s ‘fight or flight.’ Or maybe you freeze and forget everything you’re trying to recall.”
To cope with these feelings, Lawrence recommended grounding techniques such as deep breathing exercises like the 5-4-3-2-1 method or breaking study sessions into manageable chunks over several days instead of cramming last minute. “Allow yourself to ‘chunk’ the studying. Instead of cramming the morning of or the day before the test, sketch out a week,” she said.
Lawrence also encouraged parents and teachers to support students by promoting self-care routines that include grounding exercises or fun activities at home or school. Good habits such as proper sleep, nutrition and exercise are also vital for classroom success.
OSF HealthCare contributes to community well-being by offering health guidance and expert insights through its newsroom according to its official website. The organization operates 17 hospitals along with urgent-care locations and clinics across Illinois and Michigan according to its official website. As an integrated nonprofit system dedicated to compassionate care through clinical initiatives and innovation according to its official website, OSF HealthCare serves both urban and rural communities in these states according to its official website.
The organization provides various services including emergency care, cancer treatment, mental health care options such as behavioral health navigators—even for those who are not patients—and digital health solutions through OSF OnCall according to its official website.
