Takeaways from From Stage To Test: What Performance Teaches Us About Test Anxiety

How to rise to any occasion

If all the world’s a stage, everyone needs a smart response to stage fright. What does it take to silence your inner critics and do your best when only your best will do? Amy and Mike invited educational consultant Christine Gangelhoff to explore what performance teaches us about test anxiety.

Listen to the full episode HERE before or after you review the key takeaways, topic breakdowns, and questions answered from this episode.

Key Takeaways

• Performance anxiety and test anxiety share many similarities, both involving executing complex tasks under pressure while being evaluated

• Moderate stress (eustress) can enhance performance; the goal is to find the optimal stress level (Yerkes-Dodson Law)

• Distributed practice, proper pacing, and strategic breaks are crucial for both musical performance and test preparation

• Physical and mental techniques (e.g., breathing exercises, visualization) can help manage anxiety in both domains

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Topical Breakdown

Similarities Between Performance and Test Anxiety

• Both involve executing complex tasks in high-stress environments while being evaluated

• Concept of "peak performance" applies to both music and test-taking

• Moderate stress can actually improve performance (Yerkes-Dodson Law)

• Goal is to reach "eustress" - the optimal level of stress for peak performance

Preparation Strategies

• Distributed practice: Plan backwards from the performance/test date

• Focus on problem areas, not just easy parts

• Build muscle memory and neural pathways through correct, repetitive practice

• Gradually increase practice duration to build stamina

• Incorporate breaks for mental consolidation and reflection

Physical and Mental Techniques

• Diaphragmatic breathing and "box breathing" to control physiological response to stress

• Visualization and mental rehearsal to strengthen neural pathways

• Embrace nervous energy as excitement rather than anxiety

• Maintain a positive attitude and focus on gains, not gaps

• For tests: utilize breaks effectively (e.g., move around, hydrate, avoid discussing the test)

Performance Moment Strategies

• Embrace "butterflies" as a sign of readiness

• Stay focused on the task, not the audience or other test-takers

• Use visualization techniques to imagine successful performance

• Transfer coping mechanisms from other high-stakes situations (e.g., sports, music) to test-taking

Next Steps

• Incorporate performance anxiety management techniques into test preparation programs

• Encourage students to practice stress management techniques regularly, not just before the test

• Help students identify and transfer coping skills from other high-pressure situations to test-taking

• Consider creating resources that draw parallels between performance and test anxiety management for students

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Q&A

Performance and Test Anxiety

How are performance anxiety and test anxiety similar?

• Both involve performing under pressure and executing complex tasks in high-stress environments while being evaluated

• Moderate stress can help performance, but excessive stress hinders it (Yerkes-Dodson Law)

• Peak performance occurs at the top of the "stress response curve" - the right amount of eustress or "good stress"

How can students pace themselves to avoid last-minute panic?

• Use distributed practice over time, like training for a marathon

• Don't cram or practice only easy parts

• Build muscle memory so techniques become automatic

• Practice correctly to build proper neural pathways

What breathing or physical regulation techniques can help?

• Diaphragmatic breathing and "box breathing" (4-count inhale, hold, exhale, hold)

• Practice breathing techniques regularly, not just last-minute

• Simulate test conditions in practice to build familiarity

How can test-takers build mental stamina?

• Mental stamina is trainable like physical stamina

• Practice in gradually increasing chunks with strategic breaks

• Use breaks to rest, reflect, and reset mentally and physically

How can performers/test-takers regain focus in the moment?

• Embrace nervous energy as excitement

• Maintain a positive attitude and focus on gains, not gaps

• Use visualization and mental rehearsal

• Look where you want to go, not where you might fall

• For performers, engage the audience without getting distracted

How can skills transfer between performance and test-taking?

• Many coping mechanisms and stress responses transfer between high-stakes situations

• Mastering techniques in one area can help in others if you learn to transfer the skill