Research for Teachers

Last year, I had a conversation with one of my Grade 11 students who had just completed her end-of-year exam. She approached me with a mixture of relief and frustration. “I knew the material,” she said, “but the moment I sat down to take the test, my mind went blank. I couldn’t focus, and I felt like I forgot everything.”

This student’s experience isn’t uncommon. In fact, many students struggle with test anxiety. It is a type of performance anxiety. It can undermine even the most prepared students. This is particularly true for middle and high school students who face regular assessments as part of their academic journey. Test anxiety often comes with negative thoughts and racing heartbeats. It can cause physical discomfort. These symptoms can significantly impact a student’s academic performance. They can also affect overall well-being.

Understanding Test Anxiety and Self-Regulation

Test anxiety leads to nervousness and fear in testing situations (Sarason & Sarason, 1990). This causes physiological, cognitive, and emotional reactions that can interfere with academic performance. Symptoms may include mild nervousness. They can also escalate to full-blown panic attacks . This often causes students to underperform, despite having adequate knowledge and preparation (Romera & de la Fuente Arias, 2021).

Research indicates that self-regulation can significantly reduce test anxiety. It is a set of skills that help students control their thoughts, emotions, and behaviors. Self-regulated learners set clear goals, plan their studies, monitor their progress, and adjust their strategies as needed. These skills empower students to manage their emotions and stay focused, even in high-pressure situations.

Challenges of Managing Test Anxiety

Students often face several challenges when it comes to managing test anxiety:

• Negative Self-Talk: Many students engage in self-defeating thoughts like “I’m going to fail” or “I’m not smart enough.” These thoughts can heighten anxiety. They can also disrupt focus (Aysan et al., 2001).
• Poor Study Habits: Students may struggle to retain information without effective study strategies. This struggle leads to last-minute cramming and increased stress (Ozcan, 2017).
• Lack of Confidence: Students who doubt their abilities often feel overwhelmed during exams. They are more likely to be anxious (Barrows et al. 2013).
• External Pressure: High expectations from parents, teachers, or peers can add to the pressure, making students fear failure even more.

Practical Solutions for Building Self-Regulation Skills

1. Goal Setting and Planning: Encourage students to set clear, achievable goals for each study session. Breaking large tasks into smaller, manageable steps can reduce overwhelm.
2. Mindfulness and Relaxation Techniques: Teach students deep breathing exercises. Use progressive muscle relaxation techniques. Incorporate short mindfulness exercises. These practices can help them stay calm before and during exams.
3. Positive Self-Talk: Replace negative thoughts with positive affirmations. For example, “I am prepared” or “I can handle this challenge” can shift their mindset.

4. Time Management: Help students develop effective time management skills to avoid last-minute stress.

5. Reflective Practices: Encourage students to reflect on their learning, identify areas of improvement, and adjust their study strategies accordingly.

6. Supportive Environment: Create a supportive classroom. Students should feel safe to express their concerns. Encourage them to seek help when needed.

The Benefits of Strong Self-Regulation Skills in Reducing Test Anxiety

Students with strong self-regulation skills experience a range of benefits beyond the classroom. These skills directly impact their academic success. They also enhance overall well-being. According to Ocak, Karafil, and Akar (2022), self-regulation is not just about managing one’s time. It’s about staying organized. It’s a comprehensive skill set that helps students take control of their learning. This reduces anxiety and boosts academic performance.

1. Improved Academic Performance
Students who actively self-regulate tend to achieve higher academic outcomes. They set specific learning goals and select effective strategies. They also monitor their progress. All these actions contribute to better test scores and a deeper understanding of course material. These learners can break down complex tasks into manageable steps. They persevere even when the work is challenging. This results in a more resilient approach to learning.

2. Reduced Test Anxiety
Self-regulation significantly reduces test anxiety by increasing students’ confidence in their ability to manage their learning. When students can plan, set realistic goals, and track their progress, they feel more prepared for exams. This preparation reduces the fear of failure. The study found a moderate, negative correlation between self-regulation skills and test anxiety. It indicates that students with stronger self-regulation are less likely to experience overwhelming anxiety before and during tests.

3. Increased Motivation and Persistence
Self-regulated learners are typically more motivated. They see a clear connection between their efforts and outcomes. They develop a sense of ownership over their education, which drives them to keep going even when faced with setbacks. These students often employ metacognitive strategies. They use self-reflection and adjust their study tactics. This approach keeps them engaged and focused (Zimmerman, 2008).

4. Greater Emotional Resilience
Strong self-regulation skills also contribute to emotional well-being. Students who effectively manage their time are less likely to feel stressed. Breaking down overwhelming tasks into smaller, achievable steps reduces anxiety about their studies. This emotional resilience makes it easier for them to cope with the pressures of exams and other high-stakes academic situations.

5. Lifelong Learning and Growth
Finally, self-regulation is a critical component of lifelong learning. As students develop these skills, they become better at setting personal and academic goals. They are able to adapt to new learning environments. They overcome challenges in both their academic and personal lives (Boekaerts & Cascallar, 2006). This prepares them not just for exams, but for the broader demands of life and work.

Students can reduce their test anxiety by cultivating self-regulation skills. They can achieve greater academic success. They can also build the resilience needed to thrive in a rapidly changing world. For teachers, this means creating classroom environments that encourage self-regulated learning. They foster not just academic achievement, but also long-term personal growth.

References

Aysan, F., Thomson, D., & Hamarat, E. (2001). Test anxiety, coping strategies, and perceived health in a group of high school students: A Turkish sample. The Journal of Genetic Psychology; Child Behavior and Comparative Psychology, 162(4), 402-411. https://doi.org/10.1080/00221320109597492

Barrows, J., Dunn, S., & Lloyd, C. A. (2013). Anxiety, self-efficacy, and college exam grades. Universal Journal of Educational Research, 1(3), 204-208. https://doi.org/10.13189/ujer.2013.010310

Boekaerts, M., & Cascallar, E. (2006). How far have we moved toward the integration of theory and practice in self-regulation? Educational Psychology Review, 18(3), 199-210. https://doi.org/10.1007/s10648-006-9013-3

Counselor Chelsey. (2025). Test anxiety tips: How to reduce test anxiety and improve performance. Counselor Chelsey. https://www.counselorchelsey.com/blog/testanxietytips

Ocak, G., Karafil, B., & Akar, F. (2022). Exploring the relationship between self-regulation skill and test anxiety level of secondary school students. Bulletin of Education and Research, 44(3), 55-76.

Sarason, I. G., & Sarason, B. R. (1990). Test anxiety. In H. Leitenberg (Ed.), Handbook of social and evaluation anxiety (pp. 475-495). Springer. https://doi.org/10.1007/978-1-4899-2504-6_17

Talley, F. (2025). Depressed & anxious teens: Experts give parents practical advice on how to help. Forrest Talley. https://forresttalley.com/blog-anxiety-depression-trauma-ptsd-positivepsychology/depressed-amp-anxious-teens-experts-give-parents-practical-advice-on-how-to-help

TED-Ed. (2017, June 13). How to stay calm under pressure [Video]. YouTube. https://www.youtube.com/watch?v=XvQwYt7-7gU&t=1s

Zimmerman, B. J. (2008). Investigating self-regulation and motivation: Historical background, methodological developments, and future prospects. American Educational Research Journal, 45(1), 166-183. https://doi.org/10.3102/0002831207312909

Join the Conversation

How do you support your students in managing test anxiety? Have you found effective strategies to help them build self-regulation skills? Share your thoughts and experiences in the comments below. Let’s work together to create a learning environment where every student can thrive, even under pressure.