Managing Test Anxiety: Practical Strategies That Work on Exam Day

Test anxiety is real, common, and manageable. Studies show that mild anxiety can actually improve performance — but high anxiety impairs memory retrieval and decision-making. The goal isn't to eliminate nervousness entirely; it's to keep it at a productive level.

Before the Exam: Build Confidence Through Preparation

The most effective anxiety reducer is genuine preparation. Students who have completed full-length timed practice tests under realistic conditions consistently report lower exam-day anxiety than those who haven't. Familiarity with the format removes one of the biggest unknowns.

The Night Before: Protect Your Sleep

Sleep is when your brain consolidates memory. Studying until midnight the night before actively hurts your performance. Instead:

• Do a light 30-minute review — nothing new, just familiar material
• Prepare everything you need the night before (ID, directions, snacks)
• Go to bed at your normal time or slightly earlier
• Avoid alcohol and excessive caffeine

Morning of the Exam

• Eat a real breakfast — your brain needs glucose. Avoid heavy foods that cause sluggishness.
• Arrive early — rushing to the exam center is one of the most common anxiety triggers. Build in a 20-minute buffer.
• Avoid comparing notes with other students in the waiting area. Last-minute "did you study X?" conversations increase anxiety without adding any knowledge.

During the Exam: In-the-Moment Techniques

Box breathing (4-4-4-4): Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat twice. This activates your parasympathetic nervous system and reduces the cortisol spike of acute stress in under 60 seconds.

The brain dump: At the very start of the exam, spend 2 minutes writing down any formulas, facts, or mnemonics you're worried about forgetting. Getting them on paper frees up working memory.

Skip and return: If a question stumps you, mark it and move on. Coming back with fresh eyes often unlocks the answer. Never let one hard question consume time and mental energy that belongs to 10 easier ones.

Reframe the narrative: Research by psychologist Alison Wood Brooks shows that telling yourself "I'm excited" rather than "I'm anxious" (both are physiologically similar states) measurably improves performance on cognitive tasks. Try it.

If You Blank Completely

It happens. If your mind goes blank on a question: close your eyes, take two slow breaths, and try to visualize where you read or heard that information — the context often brings back the content. If not, make your best educated guess (never leave a question blank on a multiple-choice exam), mark it, and move on.