Have you ever been in the middle of taking a test, staring blankly at the paper below you, and felt like you forgot everything you studied? Or maybe you’ve found yourself feeling nauseous, distracted, or hopeless. These feelings could be a symptom of test anxiety.

Test anxiety manifests differently from person to person. Put simply, however, test anxiety is feelings of extreme panic, anxiety, or stress before, during, or after an exam. While it’s normal to feel some level of nervousness during an exam, test anxiety can negatively impact your confidence and academic performance. To help you cope with test anxiety, read our list of strategies below. 

Revamp your study habits

Showing up to an exam feeling well prepared can help reduce test anxiety. More importantly, the earlier you prepare can help ease your anxiety in the days leading up to the test. Check out some of our best study and productivity tips to make the most out of your studying:

• Learn directly from other students about study habits that work
• Set up and personalize your study space at home
• Learn how to eliminate distractions and focus on studying

Get enough sleep the night before

Cramming for an exam is not effective, so we don’t recommend doing it. Staying up late the night before an exam to study will likely only make you feel groggy the next morning, which can distract you from fully focusing. Make sure you give your brain an opportunity to rest and recharge.

Eat and drink water beforehand

Have you ever felt annoyed or irritated for no reason, only to realize it’s because you haven’t eaten all day? Imagine feeling that way while trying to take a test. Having adequate food and water in your system can help you focus more during your exam.

Incorporate mindfulness and relaxation techniques

We encourage you to practice mindfulness exercises like deep breathing, meditation, or progressive muscle relaxation to calm your nerves before and during exams. Apps like Calm and Headspace, and any free resources that could be available at your school/college that offer guided relaxation exercises can be particularly helpful.

Manage your time effectively

Planning out strategies ahead of time can make a difference! You can strategize by pacing yourself during tests, or skimming the entire test first, tackling easier questions first to build confidence, and setting aside time for review. Thinking of testing strategies can help you feel more in control and reduce anxiety mid-exam. 

Optimize your focus with white noise or Hertz music

Listening to white noise or Hertz music while studying can help improve focus and productivity by creating a calm and consistent environment. Unlike songs with lyrics, which can be distracting as your brain processes the words, instrumental tracks or sounds like white noise, rain, or specific frequencies (e.g., 432 Hz or 528 Hz) promote relaxation and enhance concentration. Try looking on Youtube for playlists designed specifically for studying to find the soundscape that works best for you.

Discuss the power of positive self-talk

Do you know how to replace negative thoughts with positive affirmations? Practicing positive selt talk can look like "I’ve studied and am prepared for this test" or "I can handle this." Positive self-talk can significantly boost confidence and reduce stress during high-pressure situations.

Still need help coping with test anxiety?

• Practice good self care. Whether you’re in high school or college, read about our self-care tips and activities to try out before your next exam.
• Ask for help. Your educators want you to succeed! Don’t be afraid to talk to them and ask for help when needed.
• Seek professional help. Test anxiety can sometimes be a symptom of something bigger, like anxiety, depression, or imposter phenomenon. Talking to a professional about how you feel can give you some insight into why you feel that way, how to spot patterns in your mood, and help you prioritize your mental health.

Have any questions about taking exams in high school or college? Text #Hello to 33-55-77 to chat with one of our advisors. If you're using a mobile device, click here to have the text message set up for you!