Crush Your Test Anxiety

To succeed: be calm, confident and focused

Source: Ben Bernstein/AI Generated

Test anxiety is something many students struggle with, but it’s often misunderstood. Most people think it’s caused by the pressure of limited time, tough material, or high expectations. However, as highlighted in my book Crush Your Test Anxiety, the real source of stress is not these external factors but how we react to them. This reaction is what I call "disconnection," and it's the root of test-related anxiety.

What is Disconnection?

Disconnection occurs when you distance yourself—in body, mind, or spirit—from the test situation. It manifests in three main ways:

1. Physical tension: Your body reacts with tight muscles, headaches, or shallow breathing.
2. Negative thinking: You start doubting yourself with thoughts like “I’m going to fail” or “I’m not smart enough.”
3. Distraction: Instead of staying focused on your goal (answering questions to the best of your ability) you become distracted by unrelated thoughts.

These reactions don’t happen because of stress—they create stress. Staying connected to yourself during a test is the key to reducing anxiety and performing well.

The Three Types of Disconnection

Here’s a look at how disconnection plays out and what you can do to counter it.

1. Physical Disconnection: Tension in the Body

When faced with a stress-provoking situation (answering a difficult question), your body tightens up, cutting off oxygen and making it harder for your brain to function. For example, Jasmine, a high-achieving student, would hold her breath when she heard the word “test.” This physical reaction made it harder for her to think clearly, creating a cycle of anxiety.

Solution: Practice deep breathing. Regular, slow breaths will help reduce tension and keep your body calm, allowing your mind to stay sharp.

2. Mental Disconnection: Negative Thinking

Negative thoughts are another form of disconnection. Thoughts like “I’ll never pass” or “I’m not good at this” drain your confidence and affect your performance. Jake, a dental student who failed his exam twice, fell into this trap. He wasn’t lacking knowledge; he was just convinced he wasn’t capable.

Solution: Replace negative self-talk with positivity. Remind yourself of your preparation and past successes. A positive mindset keeps you mentally connected and confident.

3. Spiritual Disconnection: Losing Focus on Your Goals

Spirit is related to purpose. The final form of disconnection is when you lose sight of why you’re taking the test in the first place. Laura, taking a test in organic chemistry, became distracted when she thought, I just want this test to be over! By getting sidetracked, she disconnected from her purpose—staying present so she could think and answer the questions to the best of her ability, this disconnection caused unnecessary stress and lowered her score.

Solution: Stay connected to your spirit by staying focused on your goal while taking a test: to be present and answer questions as best you can (NB: the goal when you take a test is not the score you'd like to achieve. The score is an outcome),

Stay Connected for Success

Test anxiety isn’t about the test itself—it’s about how you react to it. By staying connected physically, mentally, and spiritually, you can reduce your anxiety and perform at your best. Next time you’re faced with a test, take a deep breath, stay positive, and remind yourself of your goals. You’re capable of much more than you think.

With these strategies, you can shift from feeling overwhelmed to being in control. You’ve prepared for this moment—now it’s time to trust yourself, use the tools, and stay connected.