Testophobia, also known as test anxiety or examination phobia, is a type of anxiety disorder characterized by the excessive, persistent, and irrational fear of taking tests or exams.
Now, most us who have been in a formal school or university setting have had nervousness or anxiety because of an upcoming test or exam.
Perhaps you studied all weeklong going over and over the materials, memorizing, and actually learning the particular subject.
You feel prepared. You know the answers. But test time rolls around and the symptoms start, a deep disturbance that brings all your fear to the surface. You begin shaking, sweating, belching—whatever you do to deal with nervousness or fear.
It may be the fear of failing or of not getting the grade needed to pass the course. It may just be the pressure associated with formal tests or exams. In any case, it’s a problem. But it’s a problem you can address with a little knowledge and, if needed, a little help. Read on to learn more.
What Is Testophobia?
Testophobia is a common phobia rooted in test or exam anxiety that affects students of all ages and academic levels.
Those suffering with testophobia may often experience intense anxiety or nervousness before, during, and even after a test or exam. These feelings can significantly impair their ability to perform well on a test.
The level of reaction or symptoms determines which individuals have simple nervousness about tests and which have an actual test-taking phobia.
List of Symptoms for Testophobia
This fear of tests can manifest itself in a variety of ways, such as physical and mental symptoms.
Physical Symptoms
Sweating
Shaking
Nausea
Increased breath and heart rate
Overall unease and feeling unwell
Emotional Symptoms
Intense fear
Panic attacks
Worry
The need to leave the area
Feeling the need to study more
Cognitive Symptoms
Lack of concentration
Memory loss
Complete disarray
Some Potential Causes of Testophobia
The causes of testophobia are multifaceted and can vary from person to person. Some common factors that may contribute to testophobia include:
Previous negative experiences with tests or exams
Students who have had bad experiences in the past, such as failing a test or receiving a low grade, may develop a fear of tests or exams as a result.
Pressure to perform well
Students who feel pressured to perform well on tests or exams, whether from parents, teachers, or peers, may experience heightened anxiety and fear.
Lack of preparation
Those who feel unprepared or underprepared for an exam may experience increased anxiety or downright fear.
Perfectionism
Some students who have perfectionistic tendencies may set unrealistic expectations for their results and become anxious when they feel they cannot meet those expectations.
Genetics
Testophobia may also have a genetic component, as research has shown that some people may be more prone to anxiety disorders due to their genetic makeup.
Treatments for Testophobia
There are several strategies that can be used to manage test anxiety. These may include:
Preparation
The more prepared an individual is for an exam, the less likely they are to experience test anxiety. Strategies for preparation include studying regularly, using flashcards or other study aids, and seeking help from teachers or tutors if needed.
Relaxation techniques
Techniques like deep breathing, progressive muscle relaxation, and visualization can help individuals manage their anxiety and feel more relaxed before and during exams.
Positive self-talk
Replacing negative self-talk with positive affirmations can help individuals feel more confident and calm before and during exams.
Cognitive behavioral therapy
This is a form of therapy that can help individuals identify and change negative thought patterns that contribute to test anxiety.
Medication
In some cases, medication may be prescribed to manage test anxiety. This is usually done in conjunction with other treatment strategies.
Summing It Up
Testophobia can be a debilitating condition that affects an individual’s ability to perform well on exams. However, there are several strategies that can be used to manage test anxiety and help individuals feel more confident and prepared when facing exams.
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Your Fear Goes Up and Down
Are you someone who would rather climb the stairs than take the elevator?
You call it squeezing in a workout after being sedentary the whole morning. Or perhaps you claim it's a faster route. These are both typical, normal, and acceptable reasons.
But what if you need to be in the conference room on the eleventh floor in five minutes, and you're wearing your business suit and wingtips? Would you still prefer to take the stairs? If your answer is yes, then maybe it's time to take a closer look at your reasons for avoiding elevators.
Elevators stir all sorts of emotions in passengers. From the discomfort of closeness to strangers to the sensations in our gut, elevators can be a source of the heebie-jeebies for many, but for some, they can also be a source of terror. Let's dig a little deeper into the latter, and see what this terror is all about and what can be done to manage it.
To begin with, does being inside an elevator give you chills or the sweats? Or does it trigger an unpleasant memory? Perhaps you remember movies you've watched where something terrible happens inside an elevator. From Silence of the Lambs, The Shining, Final Destination 2, or the king of all elevator horror films, 2010’s Devil, the elevator becomes witness to something sinister and horrible. And you want nothing to do with any of it.
You know that you're not claustrophobic. You can deal with heights just fine, too. And you know that you're not going to be trapped inside. All of these contribute to a fear of elevators—but they don't apply to you. Yet being inside one does something to you. It's hard to explain.
What is the Fear of Elevators Called?
What you have is a fear of elevators, which is called elevatophobia.
It is most commonly triggered by an experience of getting stuck inside either due to a power outage or technical maintenance. Hearing about other people's experiences or watching a movie about similar circumstances can prompt a fear of elevators getting stuck with you inside.
Usually, claustrophobics and agoraphobics may also develop elevatophobia because the triggers and objects of these fears are related. Claustrophobia is the fear of closed and cramped spaces, while agoraphobia is the fear of being trapped without any means of escape. Put the two together, and the elevator becomes the perfect combination of both phobias. The space is limited and closed, with only one means of entry and exit. You can add another point of access if you consider climbing the cables like they do in the movies, but that certainly isn't ideal.
Symptoms of Elevatophobia
If for some reason an elevator stops due to an outage or some technical difficulty, passengers with elevatophobia may go into full panic mode. Even if the maintenance team advises that it will just be a matter of minutes, by then, the person's mind has become irrational with the fear of the elevator falling, being stuck for hours, or other unpleasant thoughts.
You would expect a person to exhibit the following physical symptoms:
Shortness of breath or rapid breathing
Dry mouth
Excessive sweating
Chills
Heart palpitations
Hyperventilation
Nausea
Weakness
Dizziness
Vomiting
Additionally, you would be filled with that overwhelming anxiety where you feel that you have zero control over the situation. You start fearing the unknown and are filled with negative thoughts about death and imminent doom. You become irrational and unresponsive.
Possible Complications of Elevatophobia
When the panic sets in, the possibility of emergencies related to pre-existing conditions may make themselves known. This might include serious health crises like heart attacks or asthma attacks.
When this happens, fear becomes a medical emergency. Elevator rides do not last long; it's just a matter of minutes or even less. But the fact that a person can escalate from panic to a near fatal medical situation classifies the fear of elevators as a 'hard phobia.'
Trying Some Self-Help Methods
Your fear of elevators can likely interfere with your social and work life and relationships. Not everyone understands that elevatophobia, like most phobias, can be crippling. But don't be disheartened. Depending on the level of your fear and level of control, you can gradually face and manage your phobia.
Here are some recommendations you can try:
Make a List of Everything that Entails Riding in an Elevator
This is a systematic approach to getting over your anxiety. By following a step-by-step process, you can identify where the fear kicks in at its strongest. You can write a list of steps like pressing the topmost button and waiting to arrive on that floor, watching as the door closes and opens, being alone inside the elevator, or having delays with the doors opening. Now try doing the opposite. For example, face away from the door or occupy yourself with your phone so that you are distracted.
Create Your Fear Ladder
Although the name says fear of elevators, it is not the whole process that scares you. There are just phases and parts of the elevator riding experience that cause you to panic. So go back to the list you initially created and label the fear level you feel. You can do it numerically, too, like ten being 'really scary,' six, 'manageable scary,' and one, 'not scary at all.' You can put the corresponding fear levels so you can focus more time and effort into activities that are more scary to you.
Face Your Fear
By now, you have identified what scares you the most. You can try repetitive action to minimize your fear and increase your sense of ‘normalcy’. Remember that the longer you expose yourself to your fear, the better you get at handling your emotions. If you are feeling overwhelmed, stop. Pushing yourself too fast and too soon can backfire. Modify your pace and go slower instead.
Talk About Your Fear
People by nature, unfortunately, are not quick to offer understanding and support. You need to tell them what's wrong before they can empathize. Talk to someone who you trust and ask for their support, especially in the initial phase of overcoming your fear. If you are too afraid to ride the elevator alone, you can ask them to go with you, and before you realize it, you are on your floor, and there was no indication of panic.
Learn To Be Patient
Be patient with yourself and your predicament. This is, after all, your fight against fear. It might take hundreds of elevator ride practices before the fear gets under control. Even then, there might be some hesitations and episodes of nervousness. These are acceptable and expected, so cut yourself some slack and congratulate yourself for every progress.
Seeking Professional Help
Along with self-help, you can always enlist a medical professional's aid to support you with your elevatophobia. Talking to someone who has experience with similar cases can be comforting, because you know that you are not alone, and this situation can get better.
Talk to your doctor about the severity of your fears and the symptoms that you experience. Explain how you deal with it in an attempt to control it. An exam and a health history are made to ensure that there are no unrelated or underlying problems that your symptoms might mask.
Usually, phobias like this are approached with a combination of psychotherapy and medication. Your doctor will talk about these options with you, and it's entirely up to you, with your doctor's recommendation, what you want to pursue.
For psychotherapy, the most common type is cognitive behavioral therapy (CBT), which aims to help you find different ways of behaving, thinking, and reacting when about to step inside an elevator or when already inside it.
With medications, there are beta blockers and benzodiazepines, but note that these can have side effects. Whatever these side effects are, you should promptly share it with your doctor.
Simple Tips to Overcome Elevatophobia
Elevators are not perfect, but their likelihood to malfunction, fall, or get stuck is very low. If you are not fully confident with this information, you can help overcome your elevatophobia by learning common elevator safety tips and basic elevator operations. These should help curb your mild fear until you become more self-assured.
In addition to that, here are some of the things that you can do to gradually overcome your fear of elevators—both in getting on and riding one.
It’s not exciting, but watch the elevator go up and down where you can have a good view of it. You'll realize that getting into one is a normal thing to do, and everyone gets off safe and sound, not to mention perspiration-free.
While riding it, make a mental list of the things that you need to accomplish for the day.
Go through your ABCs, and for every letter, think of a girl's name. If you haven't reached your floor yet, go through the same process, but this time, think of a boy's name.
Go through your social media feeds. Comment, like, and share.
Pop some super mints in your mouth.
Make it a point to ride an elevator at least twice a day.
Conclusion
Yes, elevatophobia can be a challenge in today's world, but don't allow the elevator to win. Don't let it stop you from taking a job on the top floor or attending a social gathering on the rooftop. Sure, you can take the stairs if you insist and arrive winded and sweaty, with the party about to wrap up. But is this the quality of life you seek?
Elevators are designed to make life easier. There are guaranteed ways to help you overcome elevatophobia. Take the first step and seek help. Soon, you’ll see yourself breezing through the floors with those arduous stair climbs little more than a memory.
