Tests are a cornerstone of education, measuring how much we’ve learned and (sometimes) how much coffee we’ve consumed to prepare. For many students—myself included—the stress surrounding tests can feel overwhelming. While they’re important, the pressure they bring has shaped my academic journey in ways worth reflecting on.
As I prepared this article, I had the opportunity to speak with Dr. Annie Gadiparthi, a double board-certified child psychiatrist and founder of Complete Care Family Psychiatry. During our conversation, I realized that many of the feelings and symptoms I had experienced throughout school weren’t just “normal pressure”—they were classic signs of test stress. Her insights not only validated my experiences but also provided practical strategies to manage the anxiety that so often accompanies academic life.
Now that I’m a freshman at Rice University, I’m determined to use Dr. Gadiparthi’s strategies, combined with the lessons I’ve learned through my own reflections, to better navigate stress. College brings its own set of challenges, but I feel better equipped to manage the pressures with this holistic approach.
Short Quiz: Are You Feeling Stressed?
Before diving deeper, let’s see how you’re feeling about tests. Answer these quick questions:
Do you think about upcoming tests even when you’re relaxing?
- A) All the time
- B) Sometimes
- C) Rarely
Have you noticed physical symptoms like headaches, fatigue, or trouble sleeping before a test?
- A) Yes, frequently
- B) Occasionally
- C) Not really
Do you feel like your test performance doesn’t reflect how much you’ve studied?
- A) Often
- B) Sometimes
- C) Almost never
Results:
- Mostly A’s: Test stress might be weighing you down. Consider scheduling breaks, listening to your favorite tunes, or even smashing a piñata (just for fun).
- Mostly B’s: You’re doing okay, but a little extra care could help—think long walks, short video game breaks, or binge-watching your comfort show.
- Mostly C’s: You’re the zen master of test season. Keep calm and carry on!
Why Test Stress Feels Significant
Test stress isn’t just a fleeting worry—it’s something I’ve dealt with throughout my school years. I still remember sitting for my first standardized test in third grade, gripping my pencil tightly as I stared at the clock. It felt like every question would define my future.
Dr. Gadiparthi defines exam stress as a state where anxiety becomes so emotionally draining that students develop poor coping mechanisms like procrastination and avoidance. “This defeats the purpose of the test because it’s supposed to measure one’s knowledge base,” Gadiparthi says. “When someone is in fight-or-flight mode, it impacts creativity and flow, making it harder to process and retain concepts in the long term.”
By the time I reached high school, tests felt like milestones that measured not just my learning, but my worth. Like many students, I struggled with balancing the weight of expectations and the need to showcase my true potential.
How Standardized Testing Played a Role in My Life
Standardized tests have been part of my life since third grade, where the emphasis on scoring well was already ingrained. During one particularly stressful week in high school, I had a biology test, a Spanish oral exam, and ACT prep all happening at once. It felt like an academic marathon, except with more snacks and fewer breaks.
Dr. Gadiparthi shared that the emphasis on standardized testing is now beginning earlier, often as young as elementary school. “Kids are being asked to manage executive functioning and task organization at an age where their frontal lobes—responsible for these skills—aren’t fully developed,” Gadiparthi explains. “This can lead to avoidance, overwhelm, and a freeze response, making it difficult for children to focus and retain material.”
Hearing this perspective made me realize that the stress I felt wasn’t just a personal failing; it was part of a larger system that doesn’t always align with how young minds learn best.
The Effects of Test Stress on Me
Test stress isn’t just mental—it’s physical too. I experienced late nights of studying, only to deal with tension headaches and sleeplessness before test day. Sometimes, the pressure made me blank out, even in subjects I loved like biology and math.
Dr. Gadiparthi explained that physical symptoms of test stress often include heart palpitations, nausea, shortness of breath, and even sensations of being stuck or frozen. These symptoms can lead to cycles of shame and avoidance, making it harder for students to seek help or fully engage with their studies.
Despite these challenges, I found ways to cope. Playing the drums, hitting the gym with friends, or taking a break to walk or play outside with my dog became my secret weapons to reset and refocus. Pro tip: A basketball game with friends works wonders for clearing your head!
My Tried-and-True Coping Techniques
Here’s how I survive test season (with my sanity mostly intact):
- Organize Early: Breaking down big tasks into smaller chunks and following a study schedule helps me avoid last-minute panic.
- Take Breaks: Playing the drums, going for a walk, or simply hanging out with friends allows me to step away from the pressure and return to studying with a fresh perspective.
- Stay Active: Exercise is my stress-busting superpower. Playing basketball or hitting the gym helps me burn off nervous energy and stay mentally sharp.
- Think Positively: Replacing thoughts like, “What if I fail?” with affirmations like, “I’ve got this!” gives me the confidence to face challenges head-on.
- Talk It Out: Sharing my worries with family or friends helps me feel less isolated and reminds me that one test doesn’t define my worth.
Expert Strategies from Dr. Gadiparthi
Dr. Gadiparthi shared several expert techniques that can complement personal coping strategies:
- Ground Yourself: Use sensory grounding exercises to focus on the present, like imagining yourself at the beach and engaging all your senses.
- Deep Breathing: Spend 2–3 minutes taking slow, deep breaths while repeating a calming word or phrase.
- Relax Before Bed: Take an Epsom salt bath or listen to soothing music the night before a test.
- Start the Day Right: Begin with light movement or stretching and eat a protein-rich breakfast to boost energy.
- Limit Technology: Reducing screen time, especially before bed, helps prevent overstimulation and improves sleep quality.
- Accommodations: For students with ADHD, anxiety, or learning disabilities, accommodations like extra time or a separate testing room can create an optimal environment.
What I’ve Learned from My Experiences
Reflecting on my journey, I’ve realized that tests taught me discipline and perseverance. However, they also reminded me that growth happens outside the confines of a test booklet. Whether leading my school’s HOSA (Future Health Professionals) chapter, collaborating on projects, or playing music with friends, those moments shaped me in ways that tests couldn’t measure.
Dr. Gadiparthi emphasizes the importance of balance, “We need to remind kids that tests are one measure of knowledge—they don’t define intelligence or self-worth,” she says.“Shifting the focus from perfection to learning allows kids to approach tests with a healthier mindset.”
Conclusion: Confidence and Calm for the Win
Tests are snapshots—not the full picture of who we are. Thanks to my conversation with Dr. Gadiparthi and my own reflections, I now see that the feelings I once thought were just “normal nerves” were signs of test stress. Awareness is truly a superpower, as she says, and being intentional about managing stress can make all the difference.
Now, as I tackle new challenges at Rice University, I’m approaching tests with a clearer perspective: they’re opportunities to learn and grow, not measures of my worth. With a combination of reflection, self-care, and expert advice, I’m ready to embrace the process—and excel without too many caffeine-fueled all-nighters!
Dr. Annie Gadiparthi is a double board-certified adult and child psychiatrist. She founded Complete Care Family Psychiatry in 2022. For more information about the clinic, please email admin@ccfp.clinic.