Test Anxiety in St. Louis with Karen Backes, MSW
The school year is just getting started. You may be equally excited and nervous, looking forward to challenging yourself and conquering another year of education!
But for overwhelmed college students in St. Louis or anxious high schoolers, things may feel a little tense right now.
Karen Backes, MSW
We spoke with Karen Backes, MSW, Academic Programs Coordinator II at The Learning Center at Washington University in St. Louis to learn more about resources available to students at Washington University in St. Louis. She also shared with us some helpful general tips for anxious and high achieving students.
What is your background in working with students, and why did you choose to work in The Learning Center at Washington University in St. Louis?
Prior to joining the Learning Center, I worked in several health promotion and education settings while pursuing my master’s in social work from the Brown School at WashU. These experiences solidified my passion for working with college students (and my love for the WashU community)! My eventual transition from Health Promotion Services to the Learning Center felt very natural, given that both offices support students through their transition to college and help them navigate many of the same challenges, including impostor syndrome, perfectionism, and academic anxiety. While the Learning Center primarily supports students who are taking foundational STEM courses, I really enjoy working with students at all levels and connecting them with the resources they need to achieve their goals.
What resources are available to WUSTL students who struggle with test anxiety, the pressure to get good grades, or feel overwhelmed by coursework?
The Learning Center’s staff and Academic Skills Peer Coaches are here to help students develop evidence-based strategies to manage their workload and related feelings of overwhelm or anxiety. We also offer course-specific support to help students improve their understanding of course material, build relationships with other students, and remedy foundational knowledge gaps that may be contributing to their stress levels.
Students who find themselves in urgent need of mental health support can meet with a mental health professional for free through the TimelyCare app (on demand) or Let’s Talk (at specific times throughout the week). Uncle Joe’s Peer Counseling and Resource Center is also available 24/7 at (314) 935-5099. Additionally, all WashU students have access to Therapy Assistance Online (TAO), which offers self-guided modules on over 50 topics, including test anxiety and overcoming perfectionism. The Center for Counseling and Psychological Services offers individual and group therapy for students seeking ongoing mental health support.
Finally, I want to note that professors are a great (and often underutilized) resource for students who are struggling with academic stress and anxiety. I encourage students to visit office hours or attend instructor-led review sessions when they have questions about how to prepare for an exam or want to solicit feedback on an anxiety-inducing assignment. Getting to know professors through office hours can also help students feel more comfortable requesting extensions or other support, if needed. Many instructors are quite willing to work with students who proactively reach out for help!
We’d love your general advice for high achieving students whose anxiety gets in the way of their goals:
Speaking as a member of WashU’s academic support staff and as a former anxious, high-achieving college student, my top two pieces of advice are (1) don’t be afraid to seek out campus resources and (2) prioritize self-care—especially sleep! I know this can be easier said than done, but consistently getting 7-9 hours of sleep each night significantly reduces stress and improves emotional regulation, among many other benefits.
I also encourage students to minimize opportunities to compare themselves to others, whenever possible; this is particularly important (but can also be particularly difficult) for students who are taking studio- or exam-based courses. In these situations, resisting the temptation to engage in pre- or post-exam commiseration in favor of a few minutes of positive self-talk or relaxation exercises can make a huge positive difference in one’s ability to focus and perform at their desired level.
The pressures on college students to do well can sometimes be hard for them to manage. When would you recommend private anxiety counseling for students who are struggling with perfectionism, feeling overwhelmed, or test anxiety?
I’m a firm believer that just about everyone can benefit from counseling from time to time, but I would especially recommend that students seek private counseling when they find that their negative feelings related to perfectionism and anxiety are worsening over time and/or significantly affecting their well-being outside of academics.
In my experience, grades are often the last thing to “go,” so to speak, when high-achieving students are struggling with academic anxiety and perfectionism. For this reason, it’s important for students and their support networks to recognize and respond to earlier warning signs of distress, such as disruptions in sleep, routines, and relationships. Private anxiety counseling is a fantastic resource to help students expand their self-care toolkits and address any underlying challenges or diagnoses that may be exacerbating their stress and anxiety.
Share one fun fact about you that most people don’t know.
I grew up in Northwest Florida, but I was born here in St. Louis! A series of happy coincidences led me back to the area for graduate school, and I have every intention of sticking around this time.
Any social media links (instagram, facebook, etc.) that you would like me to link to, for you or the school, if relevant:
You can find the Learning Center on Instagram @WashUTLC!
It is a great time to get started with one of our therapists here in St. Louis. You can set yourself up at the beginning of the semester to work towards your goals.
Kelsey Torgerson Dunn is the author of When Anxiety Makes You Angry
She specializes in anxiety therapy for teens and college students, and offers mindset coaching to perfectionist adults.
Curious to hear more? Compassionate Counseling St. Louis provides specialized anxiety and anger management therapy for kids, teens, and college students as well as parent coaching. We are located in Clayton, MO and provide anxiety counseling for kids, teens, and college students throughout St. Louis City, St. Louis County, Ladue, University City, Town and Country, Webster Groves, Creve Couer, Kirkwood, Richmond Heights, and Brentwood. You can set up your free phone consult right on our website.
This blog was originally published on May 7, 2024, updated for September 12, 2024.