Common Challenges in Academic Settings

Many individuals experience a recurring dream, regardless of their current academic status: the test-taking nightmare. In this scenario, you arrive for class only to discover its test day, and you realize you haven't prepared at all. This fear is widespread, particularly among college students, often leading to heightened anxiety. This piece delves into the common triggers of test-related stress, offers strategies to alleviate anxiety before, during, and after exams, and examines the repercussions of stress and anxiety on academic performance.

In the journal Healthy Psychology Open, the authors of “Examining Perceptions of Academic Stress and Its Sources Among University Students,” identified the most four common stressors in an academic setting as follows:

  • Pressure to perform
  • Perceptions of workload
  • Academic self-perceptions
  • Time constraints

Recognize these experiences? You are not alone! Pay attention next time you're in class, whether it's in person or online, and observe the crowd. Your peers, instructors, faculty, and staff have all encountered the same four stress-inducing factors at different points and to different extents.

Take a moment and make a list of 5-10 things that cause you stress or anxiety in your academic setting. Be as specific as possible. For example, “If I fail this test, I will not graduate when my peers.”

Legitimate fears are grounded in reality. If you haven't put in the effort to study for a test, it's natural to feel unprepared. Failing a test could mean having to put in extra effort to pass the class. However, realistic fears can be managed by adjusting your actions or mindset. If you realize you're not adequately prepared for a test, consider rearranging your schedule, freeing up time, and improving time management to ensure readiness.

Unfounded fears are the narratives we construct in our minds that amplify our legitimate concerns. They might sound like, "My instructor thinks I'm incompetent," or "I'm not as intelligent as I thought," or "I'll never secure a job." These fears tend to be irrational and challenging to overcome.

When stress triggers related to test-taking arise, consider the following strategies:

  • Recall past achievements to boost confidence.
  • Place the test in context within your overall academic journey.
  • Practice visualization techniques to envision yourself confidently tackling and succeeding in the test.
  • Ensure you get sufficient sleep the night before the test.
  • Limit caffeine intake on the test day to reduce nervousness.

How to Reduce Stress Before, During, and After Taking a Test

Before the test follow these techniques to set yourself up for success:

  1. PLAN: Create a conducive study environment. Be somewhere comfortable (but not too comfortable!), remove distractions, and find a place that allows natural light.
  2. SCHEDULE: Time management can often be difficult as an adult with multiple responsibilities. Setting schedules or prioritizing tasks can often be difficult. A technique that can be helpful is to time block. What is time blocking? It is when you block off time chunks in your schedule for studying. No excuses!
  3. RELAX: One important thing to consider is the rise of anxiety even while studying. Take a moment to breathe! Inhale for a count of 4, hold for a count of four, and exhale (like you are blowing a birthday candle) for a count of six. 446 breathing is good to stabilize your breathing and get oxygen to your brain.
  4. STUDY AND PREPARE: Begin to study gradually. Cramming your studying and waiting until the last minute will only induce more anxiety and panic. Make a plan to study over time and leave yourself extra time to study more difficult content.
  1. PREPARE: It is test day! Be sure you get adequate sleep the night before. Eat a good breakfast and set aside about 15 minutes for physical activity. Physical activity reduces anxiety and releases feel good hormones. During the test, push away any negative thoughts and remind yourself you studied and do your best.
  1. BREATHE: Finally! The test is over. Now is the time to catch your breath. When you walk out of that test, leave it all there. Stressing about the results will not make the results come any faster. Just wait until next steps and make a game plan for whatever journey lies ahead.

Do not be afraid to ask for Help

If your stress has become overwhelming and you're struggling to control or alleviate your symptoms on your own, consider seeking support from your doctor or utilizing the wellness services provided at your school or workplace. Visit the Student Support Center for Students.

TTUHSC El Paso students have access to free and confidential mental health counseling services through the Student Support Center. Students can meet with a counselor on-campus in the Student Support Center or with an off-campus counselor at one of our four community partner agencies. More information about the process for getting connected to services can be found on our website.